Everyday Habits That May Reduce Your Risk of Dementia

Many people become more aware of brain health as they age, especially if they’ve seen a loved one struggle with memory loss or cognitive decline. While occasional forgetfulness is a normal part of aging, dementia is different. It’s a group of conditions that cause more severe and lasting problems with memory, thinking, and behavior.

Although dementia can’t always be prevented, doctors and researchers now better understand the factors that affect brain health. With this knowledge, people can take smarter and more targeted steps to reduce their risk of developing dementia.

The most powerful step you can take right now is to commit to consistent, everyday habits that protect your long-term brain health.

What Is Dementia?

Dementia isn't a single disease. It's a term used for a group of conditions that cause a decline in thinking, memory, or behavior, often severe enough to interfere with daily life. Alzheimer’s disease is the most common type, but other forms include:

• Vascular dementia, caused by reduced blood flow to the brain and often linked to stroke or atherosclerosis, which can deprive brain cells of oxygen and nutrients
• Lewy body dementia, involving abnormal protein deposits called Lewy bodies that disrupt brain function, affecting thinking, memory, and movement

In all forms of dementia, brain cells become damaged and lose their ability to communicate with one another.

How Do You Know It's Not Just Normal Aging?

Everyone forgets things occasionally. But when memory loss becomes more frequent or starts interfering with daily routines, it may signal something more serious.

Watch for signs such as:

• Difficulty keeping track of time or following familiar routines
• Repeating questions or losing track of conversations
• Struggling with names or directions
• Withdrawing from social activities
• Mood or behavior changes that feel unusual

If you notice more than one of these signs, don't wait to talk with a doctor. The sooner you get help, the more options you may have for earlier intervention and support. Some causes of memory loss are treatable, and an early diagnosis gives you more time to plan and access the right care and treatment options.

Chronic Stress Affects the Brain

Chronic stress can take a toll on memory, focus, and emotional balance. The brain responds to stress by releasing hormones like cortisol. In small amounts, this response helps us cope with immediate challenges. But when cortisol levels remain elevated over time, they can damage brain cells, particularly in areas responsible for memory and learning.

Recognizing chronic stress and making an effort to limit it is an important way to protect your brain. Even small steps, like deep breathing exercises or short walks, can make a meaningful difference over time.

For more ways to manage stress, visit our blog: Don’t Let Stress Hurt Your Health.

Movement Supports Memory

Physical activity benefits the brain as much as the body. It increases blood flow to the brain, encourages the growth of new brain cells, and lowers inflammation, which plays a role in many chronic diseases, including those that affect memory.

Aim for at least 30 minutes of movement a day most days of the week. Walking, swimming, and light strength exercises all count. Even working up to this goal will have long-term health benefits.

Why Sleep Is Essential

Sleep gives the brain time to reset and carry out essential maintenance. During deep sleep, the brain activates a network called the glymphatic system, which helps clear out excess proteins and other byproducts that build up during the day. This includes beta-amyloid, a protein linked to Alzheimer’s disease when it accumulates between brain cells.

When sleep is consistently poor or interrupted, this clearing process becomes less effective. If you snore, wake often, or feel tired most mornings, talk with your doctor. Kelsey-Seybold offers at-home sleep studies to help you get the rest your brain needs, and you can easily schedule a consultation online, on your MyKelsey app, or in the MyKelseyOnline patient portal.

Keep Your Mind Active

Challenging your brain helps it stay sharp. Learning new skills or changing your routine can build stronger neural connections, which may slow age-related cognitive changes.

Try reading, learning a new hobby, solving puzzles, or even brushing your teeth with your non-dominant hand. These small shifts can add up over time.

Stay Socially Connected

Spending time with others stimulates memory and attention in ways that solo activities often can't. People who stay socially active tend to have better mental clarity and slower cognitive decline.

Whether you meet a friend for lunch, attend a group class, or volunteer once a week, these moments of connection matter. You don't need a large social circle to feel the benefits. You just need to engage with other people.

Make Brain Health Part of Your Everyday Life

The habits that support brain health aren't extreme or complicated. They're part of how we care for ourselves. By paying attention to these things now, you give your brain the best chance to stay strong over time.

Your Overall Health With Doctors Coordinating Your Care at Kelsey-Seybold Clinic

At Kelsey-Seybold Clinic, we view brain health as part of your overall well-being. Our coordinated care model brings together primary care doctors, neurologists, sleep specialists, and other providers to build a care plan personalized to your needs.

If you have questions about memory changes or want to take steps to prevent cognitive decline, we're here to help.

Schedule a visit with a Kelsey-Seybold Clinic physician and take a proactive step toward protecting your brain.