How to Lower Dementia Risk After 50: 7 Key Things to Do : The Hearty Soul

Lowering dementia risk gets more important after you turn 50. In fact, over 55 million people now live with dementia worldwide. Millions of new cases appear each year. Therefore, taking steps to prevent it is key. Importantly, dementia is not a normal part of aging. Rather, you can make changes to your life that may lower your risk. The good news is that we know more than ever about brain health. Many risk factors are things you can control with simple daily choices.

1. Keep Physically Active

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Physical activity is key to brain health. Regular exercise helps your heart and muscles. Moreover, it can also boost your brain power. Studies show that active people have less mental decline as they age. “Physical activities can help you maintain and improve your strength, have more energy, improve your balance, prevent or delay heart disease, diabetes, and other disorders,” a study notes. Even modest activities, like daily walks or gardening, can yield significant benefits. Aim for about 150 minutes of moderate exercise each week. Your brain will thank you.

2. Manage Blood Pressure

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High blood pressure hurts your heart. It also harms your brain health. In particular, studies show that people who keep their blood pressure in check from their 40s to early 60s have less risk of mental decline. Research shows that “people age 50 and older who lowered their systolic blood pressure to less than 120 mmHg reduced their risk of developing mild cognitive impairment, which often precedes dementia.” Get regular screenings, stay vigilant about your numbers, and discuss treatment options with your doctor. Silent risks like high blood pressure often show no symptoms until it’s too late.

3. Eat Healthily, Think Clearly

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What you eat affects your mind’s health. Foods rich in nutrients help you stay sharp. For instance, these include fruits, veggies, whole grains, and lean meats. The Mediterranean and MIND diets show good results for keeping your mind healthy. The MIND diet combines Mediterranean and DASH eating plans. No single diet can solve everything. But eating healthy foods regularly can lower your dementia risk. Recent studies support this approach. Interestingly, some clinical trials have shown that taking a daily multivitamin may improve memory and cognition in older adults, though research continues which nutrients matter most.

4. Stay Socially Engaged

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Being with others helps your thinking, not just your mood. Studies show that people who spend time with friends and family tend to keep their minds sharper as they age. Experts state that “high social engagement, including visiting with neighbors and doing volunteer work, was associated with better cognitive health in later life.” Try joining a club or volunteer group. Find people who share your hobbies. After all, being social keeps your brain active in ways that being alone cannot match.

5. Quit Smoking and Limit Alcohol

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Smoking and drinking too much harm your brain. Specifically, smoking cuts blood flow to your brain. This raises your dementia risk. Similarly, drinking too much alcohol puts harmful chemicals in your brain. This also makes dementia more likely. Health guidance suggests trying “to drink no more than 14 units of alcohol each week. This is equal to about one pint of beer or a small glass of wine each day.” It’s never too late to quit smoking or cut back on drinking. Fortunately, your brain can start to heal when you make these changes.

6. Exercise Your Mind

A black and white close-up photograph of two hands working on a jigsaw puzzle. The hands are shown fitting puzzle pieces together, with numerous other puzzle pieces scattered across the surface in the background. The monochromatic style creates a contemplative mood. Puzzles represent activities that may help lower dementia risk through mental stimulation. — Credit: Unsplash

Just like muscles, your brain needs regular workouts. Cognitive training, such as memory games, puzzles, or learning new skills like photography or quilting, can keep your brain sharp. A study found that “older adults who learned quilting or digital photography had more memory improvement than those who only socialized or did less cognitively demanding activities.” While no game or puzzle guarantees immunity against dementia, staying mentally active has shown clear benefits. Regularly challenging your mind helps maintain your cognitive reserve, slowing down or even preventing cognitive decline.

7. Protect Your Senses

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Sensory health, especially vision and hearing, is closely tied to cognitive health. Untreated hearing or vision loss can significantly increase dementia risk. Research suggests that “hearing loss is related to an increased risk of developing dementia and may be an early symptom.” Medical experts add that “the use of hearing aids has been shown to reduce the risk of dementia to the level of a person with normal hearing.” Regular check-ups and corrective measures, like wearing glasses or hearing aids, can bring your risk back down to normal. Don’t overlook these seemingly minor details; managing your sensory health could mean the difference between a clear mind and cognitive decline.

Take Action Now

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You can lower your dementia risk after 50 with simple steps. First, stay active. Second, eat healthy foods. Third, spend time with others. Meanwhile, challenge your mind with new skills. Also, take care of your eyes and ears. Of course, monitor your blood pressure. Finally, avoid smoking and heavy drinking. Each step helps on its own. Together, they work even better to protect your cognitive health.

Disclaimer: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your physician or another qualified health provider with any questions about your medical condition and/or current medication. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here.