Dementia Prevention: It’s Never Too Early (or Too Late) to Start
More than 55 million people worldwide live with dementia, a figure expected to nearly triple by 2050, with 10 million new cases each year. Dementia is one of the leading causes of disability and dependency among older adults globally. It can be overwhelming for patients, families, and caregivers, with significant physical, emotional, and financial impacts.
While dementia isn’t fully preventable, addressing modifiable risk factors early and continuing throughout life can reduce the likelihood of developing it. Research suggests that around 45% of dementia cases could be delayed or prevented by managing these risk factors. The good news? It’s never too early or too late to make these changes.
Proactive Steps to Reduce Your Risk of Dementia
Dementia isn’t just a concern for older adults. Risk factors accumulate across your lifetime. Poor nutrition, lack of physical activity, and even social isolation starting in childhood can contribute to cognitive decline later in life. However, taking steps to reduce these risks at any age—from your 20s to 70s—can still make a meaningful difference.
No single behavior guarantees dementia prevention, but proactive changes can lower your risk. Here are several evidence-backed ways to support your brain health:
- Stay Physically Active: Regular exercise promotes blood flow to the brain and supports overall brain health.
- Maintain Heart Health: Keep blood pressure, cholesterol, and blood sugar in check, as hypertension and diabetes increase dementia risk.
- Avoid Smoking: Smoking damages blood vessels, reducing oxygen to the brain. Quitting at any age can benefit brain health.
- Eat a Brain-Healthy Diet: A diet rich in fruits, vegetables, whole grains, and healthy fats (like those in fish, nuts, and olive oil) protects the brain.
- Get Regular Hearing Checkups: Hearing loss increases dementia risk. Protect your hearing and seek treatment if needed.
- Get Your Vision Checked: Vision loss is associated with increased dementia risk. Vision-correcting measures like eyeglasses, contacts, and cataract surgery can help prevent vision loss.
- Stay Socially Engaged: Social connection help prevent cognitive decline. Join activities, spend time with loved ones, or try new hobbies.
Prevention at Any Age
Starting these healthy habits early is ideal, but taking action at any age can benefit brain health. Younger adults can focus on building lifelong habits such as regular physical activity, balanced nutrition, and stress management. Midlife is a crucial time to address heart health, quit smoking, and stay engaged socially and mentally. Keeping your mind active through reading, puzzles, and social interaction can slow cognitive decline for older adults.
Take Control of Your Health
In addition to reducing your risk of dementia, these healthy habits can improve your overall health, lowering your risk for conditions like heart disease, diabetes, and stroke. Unfortunately, there is still a lack of awareness and understanding surrounding dementia, which often leads to stigmatization and barriers to diagnosis and care. If you’re concerned about your risk for dementia or want to learn more about how to protect your brain health, starting a conversation with your MPCP provider is a great first step. We’re here to help you navigate these concerns.
Dr. Rahman joined Maryland Primary Care Physicians in 2024, and sees patients in the Arnold practice. She earned her Doctor of Medicine degree from Grace University School of Medicine, and completed her residency at Luminis Health Anne Arundel Medical Center in Annapolis.
