Things you can do that may lower your risk of dementia or at least help slow it down include exercising and eating a balanced diet. But you can’t totally prevent dementia from developing.

Dementia is a blanket term for chronic, progressive loss of mental function. It’s not a disease but a group of symptoms with various causes.

Let’s examine some causes of dementia and what you can do right now to reduce your chance of developing it.

There are two main categories for dementia: Alzheimer’s and non-Alzheimer’s, of which Alzheimer’s disease is the most common. Because dementia is a group of conditions, the causes vary, and it cannot always be prevented.

While there are some risk factors you may be able to control, others may be out of your hands. These include:

Other medical conditions can also contribute to your risk of dementia. These include;

Some of these conditions may be more challenging to diagnose and treat than others.

While there’s never a guarantee, the following lifestyle changes may be helpful in reducing dementia risk:

Exercising

Regular exercise is also good for weight management, circulation, heart health, and mood, all of which could affect your dementia risk.

A 2019 studyTrusted Source showed that aerobic exercise may slow atrophy in the hippocampus, the part of the brain that controls memory. Another 2019 study revealed that active older adults tend to retain cognitive abilities better than those who are less active. This was the case even for participants who had brain lesions or biomarkers linked to dementia.

If you have a serious health condition, talk with your doctor before starting a new exercise regimen. The American Heart Association recommends at least 150 minutesTrusted Source of exercise per week. If you have not exercised in a while, start small, such as with just 15 minutes a day.

Eating healthfully

Studies have found the Mediterranean dietTrusted Source and MIND dietTrusted Source may be particularly helpful in slowing dementia brain decline.

Certain foods might also be particularly helpful. ResearchTrusted Source has found that drinking green tea may help break down a harmful protein that accumulates in the brain of people with Alzheimer’s disease. Leafy greensTrusted Source and fishTrusted Source have also been found to have properties that may help slow down cognitive decline.

Generally, a balanced diet consists of nutrient-rich, whole foods. It’s also a good idea to avoid high calorie, processed foods. This is especially important because obesity is a known risk factor for dementiaTrusted Source.

Quitting smoking

Numerous studiesTrusted Source show that smoking can increase the risk of dementia and that quitting can reduce this risk. This is because smoking affects blood circulation all around your body, including the blood vessels in your brain.

If you smoke but find it hard to quit, talk with your doctor about smoking cessation programs.

Avoiding or limiting alcohol

ResearchTrusted Source also shows that excessive alcohol consumption may be a major risk factor for all types of dementia, including early onset dementia.

The current Dietary Guidelines for AmericansTrusted Source defines moderate drinking as up to one drink per day for women and up to two for men.

Keeping an active mind

An active mind may help lower the risk of dementia, so keep challenging yourself.

Puzzles or board games may be particularly helpful. ResearchTrusted Source suggests that they may help improve short-term memory, reaction time, problem-solving, logical reasoning, and communication in people with early-to-mid-stage dementia.

Some other examples of brain activities include:

  • studying something new, like a new language
  • reading challenging books
  • learning to read music, taking up an instrument, or starting writing
  • staying socially engaged: keeping in touch with others or joining group activities
  • volunteering

Generally speaking, research suggests that people diagnosed with dementia tend to live about 5 yearsTrusted Source after diagnosis and require placement in an institution after 4. But these times can be affected by factors like age, sex, health, and other medical conditions.

This can also depend on the type of dementia you have. Some types can be effectively treated and reversed, particularly those caused by:

  • B12 deficiency and other metabolic disorders
  • buildup of cerebral spinal fluid in the brain (normal pressure hydrocephalus)
  • depression
  • drug or alcohol use
  • hypoglycemia
  • hypothyroidism
  • subdural hematoma following a head injury
  • tumors that can be surgically removed

Other types of dementia are not reversible or curable, though they’re still treatable. These include those caused by:

  • AIDS dementia complex
  • Alzheimer’s disease
  • Creutzfeldt-Jakob disease
  • Parkinson’s disease
  • vascular dementia

Your doctor can help you understand more about your individual outlook.

Finding help for dementia

If you, or someone you care about has dementia, the following organizations can help or refer you to services.

Dementia is a group of symptoms affecting memory and other cognitive functions. The top cause of dementia is Alzheimer’s disease, followed by vascular dementia.

Some types of dementia are due to things you cannot change. But lifestyle choices that include regular exercise, a balanced diet, and mental engagement can help lower your risk of developing dementia.