How To Prevent Dementia and Maintain Cognitive Function

Understanding how to prevent dementia is about more than just knowing the facts—it’s about embracing a journey of self-care that keeps your brain active, engaged, and thriving.

Imagine waking up every day with a mind that feels sharp, alert, and full of possibility. It’s not just wishful thinking; with the right approach, this can be your reality. Let’s explore how simple changes and mindful habits today can secure a brighter, clearer future for your brain.

Can Dementia Be Prevented?

While there is no guaranteed way to prevent dementia, certain lifestyle choices can significantly reduce the risk or delay its onset.

Dementia is caused by complex interactions between genetics, aging, and environmental factors.

While age and genetic predisposition cannot be changed, many modifiable risk factors—such as poor diet, physical inactivity, smoking, and chronic health conditions—can be managed to support brain health.

Engaging in regular physical activity, maintaining a healthy diet, ensuring cardiovascular health, and staying socially and mentally active can protect cognitive function.

The Lancet Commission estimates that addressing key risk factors could prevent or delay up to 45% of dementia cases. While prevention is not absolute, proactive lifestyle changes can help preserve brain function and improve overall well-being as we age.

How To Prevent Dementia

While there is no surefire way to eliminate the risk of dementia, adopting a brain-healthy lifestyle can significantly reduce the likelihood of cognitive decline.

The brain, like any other organ, thrives on proper care, including physical activity, mental engagement, and a well-balanced diet.

By prioritizing overall well-being and managing key risk factors, you can protect your cognitive health and improve your quality of life as you age. Here are some of the most effective strategies to help prevent dementia:

How Herself Health Can Help

At Herself Health, our mission is to improve health outcomes for Minnesota women 60 and over. We offer a complete range of primary care services, but what sets us apart is our commitment to addressing mental health needs as part of our whole-person approach to well-being.

Whether you are simply being proactive about future mental decline, have noticed troubling warning signs in yourself, or are concerned for a loved one, we’re here to help.

We have five convenient locations to serve you:

Rosedale: Our women’s health clinic in Rosedale is located in the Rosedale Marketplace near the Rosedale Shopping Center on the intersection of County Road B-2 and Fairview Avenue North.

Lyndale: Our Lyndale women’s health clinic is on the corner of West 55th Street and Lyndale Avenue South beside Walgreens.

Crystal: Our women’s health clinic in Crystal is found beside Tower Auto Mart near the intersection of Douglas Drive North and West Broadway.

Highland Park: Our Highland Park women’s clinic is on the corner of Ford Parkway and South Kenneth Street within the Highland Center, which is neighboring Hillcrest Park.

Eagan: Our women’s health clinic in Eagan is tucked on the corner of Rahncliff Road and Cliff Road, which is neighboring a Nothing Bundt Cakes store.

Understanding the Risk Factors for Dementia

Dementia develops due to a combination of factors, some of which are beyond your control. Lifestyle factors, however, can be managed to help reduce the likelihood of cognitive decline. Below are some of the most significant risk factors associated with dementia:

• Age: The risk of dementia increases significantly after the age of 65, as natural brain changes and cumulative health issues contribute to cognitive decline.

• Genetics: Certain genes, such as ApoE, and your ethnicity can raise the risk of dementia, but lifestyle factors play a greater role in brain health.

• Lack of Physical Activity: A sedentary lifestyle contributes to poor circulation, increased inflammation, and a higher likelihood of chronic conditions, all of which raise dementia risk.

• Smoking: Tobacco use damages blood vessels, reduces oxygen supply to the brain, and accelerates cognitive decline, increasing the risk of both vascular dementia and Alzheimer’s disease.

• Excessive Alcohol Use: Heavy alcohol consumption can shrink brain tissue, impair memory, and heighten the risk of neurological damage that leads to dementia.

• Social Isolation: Limited social interaction can lead to loneliness and depression, both of which are associated with faster cognitive decline and a higher risk of dementia.

• Obesity: Carrying excess weight, particularly in midlife, increases the risk of high blood pressure, diabetes, and metabolic disorders that negatively impact brain function.

• High Blood Pressure: Hypertension strains blood vessels, increasing the likelihood of stroke and vascular damage, both of which contribute to dementia.

• Diabetes: Uncontrolled blood sugar levels can damage blood vessels and nerves in the brain, increasing the risk of cognitive impairment and dementia.

• Exposure to Environmental Pollution: Long-term exposure to air pollution and harmful toxins can cause inflammation and oxidative stress in the brain, potentially accelerating cognitive decline.

• Depression: Chronic depression can negatively affect memory, attention, and overall brain function, increasing vulnerability to dementia.

• Hearing and/or Vision Loss: Untreated hearing or vision impairments can lead to cognitive overload and social withdrawal, both of which contribute to a higher dementia risk.

Choosing the right foods can help manage blood sugar, maintain a healthy weight, and reduce the risk of heart disease, a common concern for diabetics. Learn about the best food groups for diabetes management below.

How Is Dementia Diagnosed?

Dementia diagnosis involves a comprehensive evaluation to assess cognitive function and identify underlying causes. Physicians typically begin with a medical history review, followed by cognitive tests to evaluate memory, problem-solving, and language skills.

Neurological exams help detect issues like reflex abnormalities or movement disorders. Imaging tests, such as MRI or CT scans, assess brain structure, while blood tests rule out other conditions that can mimic dementia.

In some cases, cerebrospinal fluid analysis or genetic testing may be used for further evaluation.

Early Signs of Dementia To Watch For

Dementia often develops gradually, which makes early detection challenging. Recognizing the warning signs can help individuals seek medical attention sooner, allowing for better management of symptoms.

While occasional forgetfulness is normal with aging, persistent cognitive and behavioral changes may indicate a deeper issue.

• Memory loss affecting daily life: Forgetting recent events, conversations, or appointments repeatedly.

• Difficulty with problem-solving: Struggling with planning tasks, such as managing finances or following a recipe.

• Confusion about time or place: Losing track of dates, seasons, or where one is.

• Trouble with familiar tasks: Difficulty completing everyday activities, such as cooking or driving.

• Language and communication problems: Repeating oneself often, struggling to find words, or losing track of conversations.

• Misplacing items frequently: Putting objects in unusual places and being unable to retrace steps.

• Poor judgment: Making questionable financial decisions or neglecting personal hygiene.

• Mood and personality changes: Increased anxiety, irritability, depression, or social withdrawal.

• Difficulty with visual or spatial perception: Trouble judging distances, reading, or recognizing faces.

• Withdrawal from work or social activities: Losing interest in hobbies, socializing, or professional responsibilities.

Preventing Dementia: Final Thoughts

Caring for your brain is a lifelong commitment. The choices you make each day—what you eat, how you move, the people you engage with—shape your cognitive future.

While no single action can guarantee immunity from dementia, a life rich in learning, connection, and healthy habits creates the strongest foundation for resilience. Your brain thrives on challenge, adapts to new experiences, and rewards you for treating it well.

By understanding how to prevent dementia and prioritizing physical health, mental stimulation, and emotional well-being, you can take powerful steps toward preserving memory and clarity for years to come.

Learn how Herself Health is transforming the standard approach to healthcare for women 60+ with personalized care plans, attentive doctors, and a community of support.