Dementia is not just one disease—it’s a group of symptoms that affect memory, thinking, and behavior in ways that can interfere with daily life.
It can make someone forget important things, like how to get home from school or the name of a close friend.
Over time, dementia gets worse, and it can be very difficult for both the person and their loved ones.
While dementia often becomes more common with age, it’s not a normal part of getting older. Some people are more likely to get it because of their genes, but new research shows that the way we live can also play a big role in protecting our brains.
A recent study published in the journal of the American Academy of Neurology shows that following seven healthy habits—called “Life’s Simple 7”—can help reduce the risk of developing dementia, even for people who have a high genetic risk.
These seven habits were created by the American Heart Association to support both heart and brain health. They are:
Be physically active – This could be walking, biking, playing a sport, or even dancing. Moving your body helps your brain stay healthy.
Eat a healthy diet – Choose fruits, vegetables, whole grains, and lean proteins over sugary and processed foods.
Maintain a healthy weight – Being overweight increases the risk of many health problems, including those that affect the brain.
Don’t smoke – Smoking harms your blood vessels, including the ones that supply your brain.
Keep blood pressure in check – High blood pressure can damage small blood vessels in the brain.
Control cholesterol – High levels of cholesterol can build up in your blood vessels, limiting blood flow.
Manage blood sugar – High blood sugar, often caused by diabetes or prediabetes, is also linked to brain decline.
The study followed over 11,000 people—8,823 of European ancestry and 2,738 of African ancestry—for around 30 years. When the study began, the average age of participants was 54. Researchers asked them how well they were following the seven habits and also calculated each person’s genetic risk of dementia based on their DNA.
By the end of the study, 1,603 people of European ancestry and 631 of African ancestry had developed dementia. But those who had scored higher on healthy lifestyle habits had a lower chance of developing dementia—even if their genetic risk was high.
Among people of European ancestry, for each one-point improvement in their healthy lifestyle score, there was a 9% lower risk of developing dementia. This means that every small step toward a healthier life may help protect your brain.
For the group of African ancestry, the numbers were smaller, so researchers said more studies are needed to be sure the results apply as strongly. They also recommended doing further research with other racial and ethnic groups to better understand how these habits impact everyone.
Still, the message from this study is powerful: your daily habits matter. Even if you have a family history of dementia or carry genes that increase your risk, you can take steps to help protect your brain.
And it’s never too early—or too late—to start. Whether you’re in your 20s or your 70s, staying active, eating well, and taking care of your overall health can make a difference.
This study gives us hope that by making healthy choices, we may be able to reduce the risk of dementia and enjoy clearer thinking and a better quality of life as we age.
If you care about dementia, please read studies that eating apples and tea could keep dementia at bay, and Olive oil: a daily dose for better brain health.
For more health information, please see recent studies what you eat together may affect your dementia risk, and time-restricted eating: a simple way to fight aging and cancer.
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