Dementia is more common than you might think. A 2022 study found that 10% of people in the U.S. over age 65 have dementia, and 22% have mild memory problems. By the age of 90, over one-third of people live with dementia.
While you can’t control risk factors like age, genetics, and environment, some lifestyle choices can make a big difference. Here are three habits that doctors say you should avoid to reduce your dementia risk.
1. Not Exercising Enough
Exercise is great for more than just staying fit. It can help lower your chances of dementia by reducing conditions like obesity, high blood pressure, and diabetes—problems linked to 50% of dementia cases.
Exercise also helps your brain stay healthy by creating new brain cells and improving memory. If you’re new to working out, start small and aim for 30 minutes of activity like walking, cycling, or yoga, five days a week.
2. Not Staying Social
Feeling lonely or not connecting with others can harm your brain and overall health. People who stay social tend to live longer and have a lower risk of dementia.
To improve your social life, try calling or meeting with friends and family regularly. You can also join clubs or groups that match your hobbies to meet new people.
3. Not Getting Enough Sleep
Sleeping less than 5-6 hours a night can increase your chances of dementia. Unfortunately, sleep problems often become more common with age.
To improve your sleep, try these tips:
- Avoid alcohol and large meals before bed.
- Keep your bedroom cool (60-68°F).
- Stay away from screens (phones, TVs) two hours before bed.
- Use a white noise machine or app for a calm sleeping environment.
While there’s no cure for dementia, taking care of your brain with good habits like exercise, social connections, and quality sleep can make a big difference. Start small today, and your future self will thank you!
