How to Lower Your Risk of Dementia and Alzheimer’s

Dementia and Alzheimer’s disease affect millions of adults each year, but research shows lifestyle choices can make a real difference. Franciscan Health experts in Indiana and Illinois highlight everyday habits, from exercise to hearing protection, that play a key role in preserving your brain health.

Most people can lower their risk of developing dementia through small, consistent steps that improve circulation, reduce inflammation and strengthen memory pathways over time.

Key Takeaways: Preventing Dementia

• Many cases of dementia can be delayed or prevented through healthy habits.
• Protecting your heart, hearing and mental health supports your brain.
• Healthy brain habits, such as exercise and social connection, help protect memory.

Why Does Dementia Risk Increase With Age?

As we age, blood flow to the brain naturally slows and nerve connections weaken. Conditions like high blood pressure, diabetes and high cholesterol can speed up this process. So can smoking, poor diet or social isolation.

Paying attention to early changes can make a real difference and give you and your doctor time to take action. Franciscan Health providers encourage adults to watch for changes in memory, sleep issues or mood shifts. Especially since these are all early signs that your brain may need some extra attention.

10 Habits That Protect Your Brain

1. Know your blood pressure and keep it healthy

High blood pressure damages blood vessels that supply the brain. Maintain a healthy range through medication, diet and activity to reduce risk.

2. Protect your hearing

Hearing loss can increase your risk for dementia because it makes the brain work harder to understand sound. Schedule regular hearing checks and turn down loud music or background noise when you can.

3. Find ways to move every day

Physical activity improves circulation and keeps oxygen flowing to brain cells. Aim for at least 30 minutes of walking, swimming or other low-impact exercise most days. Physical activity supports both body and mind and even consistent, moderate movement helps protect memory.

4. Choose foods that help your brain

A Mediterranean or MIND-style diet that is high in fruits, vegetables, whole grains, nuts and fish — nourishes the brain and limits inflammation. Replace saturated fats and added sugars with olive oil, legumes and berries.

5. Give your brain something new to learn

Reading, puzzles and learning new skills keep your mind active and build new connections in the brain. People who stay curious often notice better focus and memory as they age.

6. Stay social and connected

Interactions with friends and family can reduce stress and boost brain chemistry linked to resilience. Join a club, call loved ones or volunteer — meaningful connection is medicine for the mind.

7. Get plenty of sleep

During deep sleep, the brain clears waste that can build up and potentially harm memory. Adults should try to get seven to nine hours of sleep each night and limit caffeine and screens before bed.

8. Avoid tobacco and limit alcohol to keep your brain healthy

Smoking narrows blood vessels, and excessive alcohol harms nerve cells. Quit smoking and limit alcohol to lower overall dementia risk and improve heart health.

9. Manage stress and mental health

Ongoing stress and untreated depression can affect your memory and focus over time. Activities like meditation, counseling and exercise can calm your mind and support good brain health.

10. See your doctor regularly to stay on top of your health

Start conversations about brain health before symptoms appear. Regular check-ups track blood pressure, cholesterol, weight and cognitive function so you can address small issues early.

Protect Your Brain From Injury

Head injuries can increase the risk of memory problems and dementia later in life. Wear proper gear and take safety precautions to help prevent damage that can affect how your brain functions.

Always wear a helmet when you bike or play contact sports and buckle your seatbelt in the car. Be aware of tripping hazards in your home, such as loose rugs or clutter. If you fall or hit your head and feel dizzy, confused or nauseated, see a doctor right away. Get care quickly for a possible concussion to help you heal faster and protect your long-term brain health.

Why Do Different Habits Work Better Together?

Healthy habits reinforce each other. When exercise improves heart health, it also supports better sleep. When you eat well, your mood and energy improve. That helps you stay social and active.

What Should You Discuss With Your Doctor?

Franciscan Health providers encourage adults to talk about:

• Family history of dementia or stroke
• Blood pressure, cholesterol and diabetes control
• Changes in memory, balance or mood
• Hearing, sleep and physical activity levels

Take an active role in your care and ask questions during check-ups, or reach out to your provider over MyChart. 

How Franciscan Health Can Support Your Brain Health

Franciscan Health offers coordinated care across Indiana and Illinois for patients focused on long-term brain health.

Our team includes neurologists, primary care providers, rehabilitation experts and behavioral health professionals who work together to help you stay sharp and independent.

Franciscan Health services include:

• Blood pressure, diabetes and heart-health management
• Hearing screenings and stress-management services
• Memory and cognitive assessments
• Nutrition counseling and physical therapy

Our providers work closely with families to create personalized plans for long-term wellness and peace of mind. Brain health depends on the same habits that protect your heart. Start now — small steps today can protect your memory for years to come.

Request An Appointment

Take charge of your brain health. Find a Franciscan Health provider near you in Indiana or Illinois and start building daily habits that protect your memory and independence.