Brain-Healthy Habits for the New Year, Backed by Research

You can lower your dementia risk by managing blood pressure, cholesterol and blood sugar, staying physically and socially active, treating hearing and vision loss, avoiding smoking, limiting alcohol and protecting your head. The 2024 Lancet Commission found that addressing 14 such risk factors could prevent or delay nearly half of dementia cases.

What does the research say about lowering dementia risk?

The most widely cited summary of the evidence is the 2024 report of the Lancet Commission on dementia prevention, intervention and care. It listed 14 modifiable risk factors:

Life stage | Risk factors

• Life stage: Early life — Risk factors: Less education
• Life stage: Midlife — Risk factors: Hearing loss, high LDL cholesterol, depression, traumatic brain injury, physical inactivity, diabetes, smoking, high blood pressure, obesity, excessive alcohol
• Life stage: Later life — Risk factors: Social isolation, air pollution, untreated vision loss

Together, these factors account for nearly half of dementia cases worldwide, according to the Commission's estimate. That does not mean any one person can cut their risk in half. Genes, age and other factors still play a large part. But it does mean that everyday choices, and good health care, can shift the odds.

The World Health Organization, the CDC and the National Institute on Aging all point to similar habits for brain health. Our earlier article on Alzheimer's prevention covers the science in more depth. Here we focus on turning it into a realistic plan for the year ahead.

Which habits matter most for brain health?

There is no single magic habit. The research points to a combination that supports both the heart and the brain.

Move more. Physical inactivity is one of the 14 risk factors. The CDC recommends that adults, including older adults, aim for at least 150 minutes a week of moderate activity, such as brisk walking, plus muscle-strengthening activity on two days. Balance exercises also help prevent falls. If that sounds like a lot, start with ten minutes and build up.

Know your numbers. High blood pressure, high LDL cholesterol and diabetes all raise risk. Ask your doctor about checking them and about treatment if needed. Home blood pressure monitors make tracking easier between visits.

Look after your hearing and eyes. Untreated hearing loss and vision loss are both on the list. A hearing test and an eye exam are simple, practical goals for January. Our recent article on hearing loss and dementia explains why hearing aids matter.

Stay connected. Social isolation is linked to higher risk. Regular contact with friends, family, clubs, faith groups or volunteering keeps the brain engaged.

Keep learning. Education early in life builds what researchers call cognitive reserve, and staying mentally active later may help too. Learning a language, an instrument or a new skill counts.

Don't smoke, and limit alcohol. Quitting smoking benefits health at any age. The Lancet Commission links heavy drinking to higher risk.

Protect your head. Wear a helmet for cycling and a seat belt in the car, and reduce fall hazards at home.

Care for your mood. Depression is on the list. If you have felt low for weeks, talk to a doctor; treatment helps.

What about sleep and diet?

Sleep and diet are not among the 14 factors, but they connect to several that are. Poor sleep is linked to higher blood pressure and low mood, and researchers are actively studying its role in brain health. Our article on sleep trackers looks at what the evidence does and does not show.

For diet, the NIA notes interest in eating patterns rich in vegetables, fruit, whole grains, beans, nuts, fish and olive oil, such as the Mediterranean and MIND diets. Research is still developing, but these patterns support heart health, which helps the brain too.

How can technology help healthy habits stick?

Tech will not do the work for you, but it can lower the effort. Choose one or two tools that match your goals:

• Step counters and fitness wearables to see daily movement. Our guide to wearables after 60 compares options.
• Home blood pressure monitors that store readings or sync to an app you can share with your doctor.
• Calendar and reminder apps for walks, appointments and calls with friends.
• Video calls and group chats to stay in touch with people far away.
• Language or music apps that make learning a daily habit.
• Medication reminders if you take treatment for blood pressure, cholesterol or diabetes.

Be wary of apps or supplements that promise to "boost" memory or prevent dementia. Our article on brain training apps explains why claims often go beyond the evidence.

How do you turn research into a realistic resolution?

Big resolutions often fade by February. Small, specific habits last longer:

1. Pick one or two areas from the list, not all of them.
2. Make them concrete. "Walk for 15 minutes after lunch on weekdays" beats "exercise more."
3. Book the appointments for a checkup, hearing test and eye exam now.
4. Pair habits with existing routines, like calling a friend during your afternoon walk.
5. Track lightly. A wall calendar or a simple app is enough.
6. Do it with someone. A partner, grandchild or neighbor makes it more fun.

Families can help an older relative without nagging by joining in, offering lifts to appointments or setting up a shared walking challenge.

*Ready to make this your most brain-healthy year yet? Explore more articles and podcast episodes, and join our community at brainmeetsbytes.com.*