Start Taking Care of Your Brain Now: Here's How (Updated 2026)

Introduction:

One of the most common questions I hear from patients (and at dinner parties) is: What are the best ways to keep our brains healthy as we age, prevent cognitive decline and avoid dementia? Fortunately, there are some well-established ways to promote brain health and some newer studies that point to intriguing ways to build on these core strategies. Because tons of new data are being released all the time, I've decided to update this post with the latest information available (as of January 2026).

Dementia is a debilitating condition that affects millions of people worldwide and will become a more and more significant challenge as our population becomes older. Anything we can do to reduce its impact personally and societally is worth doing.

While there is no guaranteed method to prevent dementia entirely, there is growing evidence that certain lifestyle choices and habits can reduce the risk of dementia by up to 50% as outlined in this report from Lancet.

In this blog post, we will explore proactive measures and strategies that may contribute to maintaining a healthy brain and preventing cognitive decline.

1. Move

As I’ve discussed previously on the blog before, regular physical movement has been linked to numerous health benefits, and the brain is no exception. Engaging in physical activities such as walking, jogging, swimming, dancing or even yard work helps improve blood flow to the brain, reduces inflammation, and promotes the growth of new neurons through numerous pathways including increasing facilitative proteins such as Brain Derived Neurotrophic Factor (BDNF).  

Conversely sedentary behavior has been linked to a significantly increased risk of dementia.

While I recommend aiming for 150 minutes of moderate-intensity exercise per week to keep both your body and mind in top shape, getting as little as 15 minutes a day can have significant health benefits.

A recent study in the Annals of Internal Medicine specifically validates the practice of tai chi in reversing signs of cognitive impairment. This is quite exciting as there are few interventions that have been shown to do this.

2. Feed Your Brain the Right Things

A nutrient-rich diet can play a crucial role in preventing dementia. This study showed that those who eat a "proinflammatory diet" may have an 84% increased risk of developing dementia. How do we shift to a more "anti-inflammatory diet"?

By eating a predominantly whole-food plant-based diets such as the MIND diet and Mediterranean-style diet which are rich in fruits, vegetables, beans/legumes, peas/lentils, nuts/seeds, whole grains, fish, and healthy fats found in olive oil and avocado. These foods are rich in omega-3 fatty acids, antioxidants, fiber, and vitamins that have been shown to support cognitive function and reduce the risk of cognitive decline.

This study actually showed those who followed the MIND diet had larger brain volumes and reduced brain lesions, something no medication has been shown to do. How cool is that!?

Some other specific recommendations come from studies looking at populations from so-called and if you’re looking to turbocharge your diet, research including this study and this study show that food rich in flavanols such as strawberries, blueberries and raw cocoa may do the trick.

3. Don't Feed Your Brain with the Wrong Things

Just as important as feeding your bran the right things, we don't want to put the wrong things into our body.

Probably the most important type of food to avoid to reduce dementia risk (and improve overall health) is processed and ultraprocessed foods (UPF). Soft drinks, candies, packaged foods, pizza, fried fish/chicken products and cured meat are a few examples of UPF and make up to 80% of the average American's diet. Given that higher intake of UPF can increase dementia by up to 44%, shows that reducing UPF can make a huge impact on our brain health.

There have also been a few specific dietary risk factors linked to cognitive decline and dementia including red meat, especially cured red meat, and artificial sweeteners such as aspartame, saccharin, acesulfame, erythritol, sorbitol, and xylitol.

Excessive alcohol consumption and smoking have also both been linked to an increased risk of dementia. Recent research has shown that previously recommended amounts of alcohol intake were way too high. Current recommendations are that adults drink no more than 2 standard alcoholic drinks per week and that any amount of smoking/vaping should be avoided. This study has also found a significant relationship between cannabis use and dementia.

Check out this blog post on alcohol and this one on cannabis to learn more about the benefits and risks of those substances.

4. Never Stop Learning

Regular mental stimulation is essential for maintaining cognitive health. Engage in activities that challenge your brain, such as reading, solving puzzles, learning a new game such as chess, learning a musical instrument, learning a new language or developing a new hobby such as woodworking. The more mentally challenging the activity is, the more this will build cognitive resilience.

5. Sleep

A good night's sleep is vital for overall well-being, and it plays a crucial role in cognitive function. Unfortunately, the older we get the more challenges we face in trying to maintain a healthy amount of sleep. In addition to attending to medical conditions that might impact sleep, especially underlying sleep disorders like sleep apnea which can severely impact brain health, it is important to stick with healthy sleep basics: establishing a regular sleep schedule, practicing sound sleep hygiene including turning off screens at least an hour before bed and creating a relaxing nightly bedtime routine can all help maintain sleep.

6. Manage Stress

Chronic stress can have a detrimental impact on the entire body through increased release of cortisol, increased inflammation and negative metabolic effects. Its negative impact on the brain may contribute to the development of dementia. Incorporating stress-reduction techniques such as meditation, deep breathing exercises, or yoga into your daily routine can help protect your brain from the harmful effects of stress.

7. Stay Connected

Engaging in social activities and maintaining strong social connections may help prevent dementia. Social interaction stimulates the brain, reduces stress, and provides emotional support. Join clubs, volunteer, or simply spend time with friends and family to keep your social connections strong. For those who have more limited social involvement, pets may provide a vital social connection that benefits specific brain functions as shown in this study.

8. Maintain Your Overall Health

Perhaps most importantly, cardiovascular health and risk factors such as high blood pressure, diabetes, and high cholesterol are not only harmful to your heart but can also increase the risk of dementia. Manage these risk factors through a combination of a healthy diet, regular exercise, and, if necessary, medication under the guidance of a healthcare professional.

This study showed that gum health may be vitally important not just in terms of our teeth but also our vascular and brain health. Those in the study who had high levels of specific bacteria found in gum disease had up to 44% risk in developing dementia. Brushing/flossing daily and following up with a dental professional regularly will ensure optimal gum and dental health.

While in some circles, vaccination has become a controversial topic, in the medical community generally there is little question that vaccination is one of the most important health interventions ever devised. Vaccination not only has saved millions of lives but has also prevented untold amounts of pain, suffering and secondary health problems. Now we have evidence that many vaccines may prevent dementia especially the shingles and RSV vaccines abut others as well including influenza, pneumococcus and TDAP (tetanus, diphtheria and pertussis).

9. Be Cautious with Certain Medications

Certain medications may increase the risk for both short term cognitive impairment and longer-term dementia risk. These include GABA receptor agonists like benzodiazepines, anticholinergic medications, gabapentinoids, and some more surprising recent additions including proton pump inhibitors which are widely prescribed for acid reflux and recently have been linked to a number of potential health concerns.

While certain medications may be linked with cognitive risks, you should never stop a medication without first consulting your prescribing provider. Stopping a medication without consulting your provider could have life-threatening consequences. But please do take the above information to your prescriber to have a conversation about risks and benefits of continuing these medications in your particular circumstance.

10. Protect Your Nut

The connection between traumatic brain injuries (TBI) (also known as concussions) and dementia is well established as validated in this recent study. When it comes to TBIs, prevention is by far the most important strategy including limiting risky activities and using head protection such as helmets during those activities. If you sustain even a mild TBI, getting medical attention is essential to receive a full evaluation and treatment plan. This will help prevent progression of the injury which can continue days or weeks after the initial injury if proper care is not taken.

11. Breathe Easy

A recent study found that people who lived in areas with high levels of particulate air pollution were more likely to develop dementia. Among nine different sources of this pollution, wildfires and agricultural fires had the strongest link to cognitive decline. In addition to avoiding pollution when possible, such as minimizing time outdoors when pollution levels are highest (you can find up-to-date local air pollution ratings at AirNow.gov), wearing high quality masks when outdoors and using home air filters with higher filtration ratings can reduce exposure to air pollution (Best Air Filters or Dealing With Wildfire Smoke in Your Home - Consumer Reports).

12. Protect and Enhance Our Hearing

A recent cohort study suggests that hearing loss was associated with increased dementia risk, especially among people not using hearing aids. So, it's important to protect our hearing by using hearing protection while engaging in noisy activities like working in noisy environment or while attending concerts. If we are suffering hearing loss, the available data suggests that hearing aids might prevent or delay the onset and progression of dementia.

13. Smell The Roses

Research has long shown that loss of smell may predict onset of cognitive decline. Excitingly, some researchers have studied the use of aroma therapy to help reduce this decline and risk for developing dementia including this recent study which utilized a rotation of 7 different essential oils while sleeping over the course of six months.

14. Mind Your Screen Time

While this study found that moderate computer use was associated with a reduced risk of dementia, Parkinson's disease and depression increased TV watching was associated with a higher risk of these diseases. Interestingly, they found that different types of screen time may affect different brain structures. Notably, replacing different types of screen time with non-structured physical activity or structured exercise was found to be associated with lower dementia, PD, and depression risk.

Conclusion:

While there is no guaranteed way to prevent dementia, adopting a holistic approach to brain health can significantly reduce the risk of cognitive decline. By making the changes outlined above, you will not only support cognitive function but also enhance your overall health and well-being. It's never too early or too late to start nurturing your brain health.