Limited education: Finishing high school and going to college helps build “cognitive reserve”. This means your brain builds extra connections in early life that protect you later in life, making your brain more resilient to stressors. The good news is, we can build a healthy brain at any age through lifelong learning, mentally challenging activities, taking classes, and learning new skills.

Hearing loss: When hearing declines, the brain receives less sound stimulation. Also, people often socialize less, which negatively impacts the brain. Hearing loss can affect memory and thinking over time. Wear ear plugs in loud environments and if you notice hearing changes, get your hearing checked and wear hearing aids if recommended.

Head injuries: Serious or repeated head injuries can damage neurons and cause inflammation and buildup of toxic proteins in the brain. Wear a helmet when biking, skiing, and playing certain sports, use handrails on stairs, and prevent falls.

High blood pressure: High blood pressure damages small blood vessels in the brain and reduces blood flow. Controlling blood pressure lowers the risk of dementia, heart disease, and stroke. Check your blood pressure regularly. To lower high blood pressure, stay active, eat a high-fiber diet such as the MIND diet, and take medication if prescribed.

High LDL cholesterol: High LDL (“bad”) cholesterol causes plaque buildup in the arteries and reduces blood flow to the brain. Get your cholesterol checked and if you have high cholesterol, follow a high-fiber, low-saturated fat diet, and take medication if prescribed.

Diabetes: High blood sugar damages neurons and increases dementia risk through inflammation, insulin resistance, and buildup of toxic proteins in the brain. Monitor your blood sugar and if you have diabetes, follow a high-fiber diet, stay active, and take medication if prescribed.

Obesity: Excess body weight, especially around the middle, increases inflammation and damages neurons, thus increasing the risk of dementia. Focus on gradual, sustainable weight loss by choosing whole, nutrient-rich foods, cutting back on fast food and ultra-processed foods, moving more, and sitting less.

Excess alcohol: Too much alcohol over time damages neurons, particularly in areas of the brain specific to memory, and increases dementia risk. What is considered excess alcohol? Consuming more than 1 drink per day for women and more than 2 drinks per day for men on a regular basis. Even occasional heavy drinking can cause harm. Limit alcohol to 1 drink per day and avoid drinking every day. Some people, including those with the APOE4 gene, are more susceptible to the damaging effects of alcohol and should avoid it entirely.

Smoking: Smoking damages blood vessels and reduces oxygen to the brain. Quitting smoking is one of the most powerful steps you can take to protect your brain health and health in general.

Depression: Clinical depression increases dementia risk at all stages of life. When untreated, it can reduce motivation for self-care and socialization, two important aspects of a brain-healthy lifestyle. If you are feeling depressed, talk to your doctor about treatment and seek counseling or therapy. Depression is treatable, and treatment lowers dementia risk.

Being sedentary: Sitting or lying down for long periods is harmful to the brain and body. Aim to move throughout the day. How much movement do we need? At least 7,000 steps per day. Stand instead of sit when possible and take walking breaks after sitting for a while.

Vision impairment: Poor vision reduces brain stimulation and increases the risk of falls. Get your vision checked every 1-2 years and treat vision impairment, cataracts and other vision problems.

Social isolation: Spending too much time alone increases the risk of depression and dementia. Stay connected with friends and family and attend social activities in the community. Volunteering is a great way to meet people, feel purposeful, and help others. Social connection protects brain health and overall well-being.

Air pollution: Air pollution causes harm when we breathe in toxic chemicals and particles in the air and is especially damaging to the brain. Limit outdoor activities on poor air quality days and wear a mask if you go outdoors. Consider using an air purifier at home and avoid exposure to the air around heavy traffic when possible.