Brain health in your 20s to 60s+

Risk factors tend to cluster in the same person, so the Commission suggests tackling several at once rather than just one.

In 2014, a two-year study in Finland of older adults at higher risk found that combining exercise, a healthy diet, mental challenges and keeping an eye on heart health had a protective effect on thinking skills.

U.S. POINTER was a two-year trial in diverse communities across the U.S. It tested a combination of diet, exercise, heart health, mental challenge and social contact in older adults at higher risk of decline.

Both lifestyle programs improved thinking skills. People in the more structured program benefited even more.

No single food or product has been proven to prevent dementia. The evidence points to combining several healthy habits over time.

Over 1 billion young adults are at risk of permanent, avoidable hearing loss from unsafe listening. Long or repeated sound at or above 85 decibels can damage hearing.

Simple habits

• Move away from speakers at concerts and clubs
• Take breaks from loud places
• Turn the earbud volume down
• Wear earplugs for loud events

Smoking raises dementia risk, and smoking in midlife seems to matter more than smoking later. Quitting also lowers the risk of stroke, type 2 diabetes and high blood pressure.

Free help to quit: call 1-800-QUIT-NOW (1-800-784-8669) to reach your state’s quitline.

Drinking too much is one of the 14 risks. The CDC defines moderate drinking as two drinks or less in a day for men and one or less for women, and says drinking less is better than drinking more.

People under 21 shouldn’t drink at all. If you don’t drink, there’s no reason to start.

Depression was linked to higher dementia risk whether it started in early, middle or later adult life. New evidence suggests treating it may lower that risk.

See the Depression: understanding it guide for signs and support.

Adults need at least 150 minutes of moderate activity a week, like brisk walking, plus muscle-strengthening on at least 2 days.

Ideas for full days

• A brisk walk at lunch
• Active play with kids
• Body-weight moves while dinner cooks
• Walking meetings or calls

More than 2 in 5 American adults have prediabetes. Lifestyle changes can cut the risk of type 2 diabetes in half.

Smoking in midlife appears to be a stronger risk for dementia than smoking later in life. It’s a good decade to quit for good.

Free help: 1-800-QUIT-NOW (1-800-784-8669).

High blood pressure often doesn’t cause anything you can see or feel. About half of U.S. adults 45 and older have it.

High LDL (“bad”) cholesterol in midlife is linked to about 7% of dementia worldwide. A blood test can check your levels.

Hearing loss is linked to about 7% of dementia worldwide, and the evidence that treating it lowers risk is now stronger.

Signs worth a check: turning the TV up, asking people to repeat themselves, or struggling in noisy places.

Obesity in midlife is one of the 14 risks. Regular meals with plenty of vegetables, fruit, whole grains and fish, and less salt, sugar and solid fat, help weight, blood pressure and blood sugar.

See the Food, drinks & mood guide for more.

Fewer than 20% of Americans with hearing loss get hearing aids, and cost has been a big barrier. Since late 2022, lower-cost over-the-counter hearing aids have been available in the U.S.

Many people in their 50s are caring for a parent. Keeping your own check-ups, movement and friendships going protects your brain too.

See the Family caregivers and Caring for yourself as a long-term carer guides. If your parent has dementia, see Dementia runs in my family.

Social contact, volunteering and learning new skills are all linked to better thinking in later life. It can help to start building them before work ends.

Each week (CDC, 65+)

• At least 150 minutes of moderate activity, like brisk walking
• Balance activities, like walking heel-to-toe or standing up from a chair
• Muscle-strengthening on at least 2 days

If health conditions make that hard, be as active as you can. Some activity is better than none.

When sight goes untreated, people often stop driving, reading, going out and exercising. Glasses or cataract surgery can help, and nearly 100,000 U.S. dementia cases might have been prevented with existing vision treatments.

Older adults who learned quilting or digital photography had more memory improvement than those who only socialized or did less demanding activities.

In a study of more than 7,000 adults over 65, those with high social engagement had better thinking skills later in life. Regular video chats helped adults over 75 in a small trial.

See the Loneliness & loss in later life guide for more.

There is no concussion-proof helmet. A helmet can still help protect against serious brain or head injury, so you should still avoid hits to the head when wearing one.

A helmet should be

• The right kind for the activity
• A proper fit
• Well looked after
• Right for the person’s age
• Certified for use
• Worn every time, the right way

More than one in four adults 65 and older fall each year, but fewer than half tell their doctor. Falls are the most common cause of traumatic brain injury in older adults.

Falls can be prevented. Many risks, like weak legs, vision problems and hazards at home, can be changed.

Simple steps

• Add handrails and good lighting on stairs
• Do balance and strength work each week
• Get your eyes checked
• Remove loose rugs and clutter
• Tell your clinical provider if you’ve fallen or feel unsteady

• Green (0–50): good
• Yellow (51–100): moderate; unusually sensitive people may be affected
• Orange (101–150): unhealthy for sensitive groups
• Red (151–200): unhealthy for everyone
• Purple (201–300): very unhealthy, a health alert
• Maroon (301+): hazardous

Check AirNow.gov or a weather app for your local AQI. On red or worse days, consider moving your workout indoors, and see AirNow’s activity guides for more.

• Age-friendly communities and housing that bring people together
• Eye tests and treatment for everyone
• Good-quality education for every child
• Hearing aids people can access, and less harmful noise
• Less smoking, through price, age limits and smoke-free places
• Less sugar and salt in food sold in stores and restaurants
• Strict clean air policies

Ideas

• Book hearing or eye checks for a parent and yourself on the same day
• Learn something new with a grandchild
• Share this guide with a parent, partner or friend
• Take a family walk each week

Ideas

• Check in on a neighbor who lives alone
• Speak up for safe bike lanes, parks and clean air where you live
• Start a lunchtime walking group at work, school or your place of worship

Sleep apnea and some other conditions can cause dementia-like symptoms and improve with treatment.

See the Dementia: understanding it guide for warning signs, and the Living with early dementia guide for first steps. For routine screenings, see Checkups, hormones & mood.

Call or text 988 to reach the 988 Suicide & Crisis Lifeline.

Text HOME to 741741 to reach a trained Crisis Text Line counselor.

findahelpline.com lists free, confidential helplines by country. If you are in danger, call your local emergency number.