How to prevent dementia?

Dementia cannot be prevented with certainty, but several modifiable risks can be reduced. The strongest practical themes are protecting cardiovascular and metabolic health, staying physically active, and addressing sensory and social health. 1

• Exercise regularly: Aim for roughly 150–200 minutes of weekly Zone 2 cardio—an effort where conversation is possible but noticeably challenging. Regular activity supports circulation and brain health. 2 A separate example discussed walking 30–40 minutes several times weekly and observed improved hippocampal volume and memory; the guest noted other aerobic activities may also help. 3
• Manage vascular and metabolic risks: Address high blood pressure, diabetes, high LDL cholesterol, and physical inactivity; these are among the modifiable factors associated with dementia risk. 4
• Protect your head and senses: Avoid brain trauma, and take hearing or vision loss seriously rather than letting those inputs decline untreated. 5
• Support sleep and nutrition: Persistent sleep under six hours was described as a point where dementia risk begins to rise. 6 Favor a nutrient-dense whole-food pattern; the discussion highlighted a Mediterranean-style pattern and nutrients including vitamin D, omega-3s, and B vitamins, while cautioning that diet evidence does not establish one required diet. 7 8
• Stay socially connected: Social connection was identified as important in maintaining cognitive health. 9

These measures can lower risk, but they do not guarantee prevention; the discussion described a substantial share of dementia risk as modifiable, not all of it. 10