11 Dementia Prevention Strategies Backed by Neurologists to Keep Your Brain Sharp
Top brain doctors share simple, science-backed daily habits to protect your memory and mind
You’ve probably wondered—maybe even worried—about keeping your memory sharp as the years go by. With so much conflicting advice out there about brain games and supplements, it’s natural to feel confused about what really works. The good news? We asked top neurologists to cut through the noise and share the simple, proven strategies that truly protect your precious memories and keep your mind vibrant for years to come.
11 simple ways to keep your mind sharp and memory strong
Harvard-trained neurologist Andrew E. Budson, MD, Professor of Neurology, Boston University and co-author of Seven Steps to Managing Your Aging Memory and Dale Bredesen, MD, an internationally-recognized expert in the mechanisms of neurodegenerative diseases, reveal the simple tips that aid in dementia prevention.
Swap Prevagen for these supplements
“People ask me all the time if Prevagen really works to improve memory,” Budson says of the over-the-counter brain health supplement. His answer is short and not-so-sweet: No. In fact, the Federal Trade Commission (FTC) has sued the supplement-maker for false claims. “As a result, Prevagen [made from jellyfish extract] actually changed their slogan to say it’s the number one best-selling memory supplement—so they no longer claim that it works.”
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Which supplements actually do protect your brain? “The two vitamin levels that we always measure in the clinic—because they’re often deficient in older adults—are vitamin B12 and vitamin D, low levels of which have been linked, in different ways, to cognitive problems,” he says.
While Vitamin B helps prevent cognitive decline in large part by supporting the function of neurons, the role vitamin D plays in brain health is a little more mysterious. “Low vitamin D has been associated with dementia in general and Alzheimer’s in particular, making it an important preventative factor—but no one is exactly sure why,” Dr. Budson says.
He adds that while maintaining normal levels of these vitamins boosts brain health, there’s no evidence that “mega doses” confer any benefits. “In general, the B12 levels I like to see in my patients are 400 to 1,000 pg/mL and 30 to 100 ng/mL of vitamin D.”
Just be sure to consult your doctor before taking supplements, as they can interact with other medications.
Opt for old-fashioned brain teasers
You’ve likely heard of the debate between digital brain games and crossword puzzles. So, which is better for memory and cognitive health? Classic crossword for the win, declares Dr. Budson.
He explains that in one recent study, the maker of digital games designed to boost memory pitted their product against the old-fashioned crossword puzzle. “Their prediction was that people who played their battery of games would end up doing better cognitively and show less brain shrinkage on MRI results,” he shares. “But they found that doing crossword puzzles was better for the brain than playing their games.”
That’s because these puzzles force you to stretch your brain again and again. “The clues are always different, and the words link together in new ways,” Dr. Budson continues, explaining that the brain feeds on novelty and variety. Digital games, on the other hand, are more static and predictable.
If you prefer apps, try to switch them up every few weeks. Once you master them, it’s time to introduce your noodle to a new challenge to maximize the dementia prevention benefits.
Stay on top of your dental health
You’ve heard of the gut microbiome. Well, not to be outdone, your brain has one too. “The organisms in your brain’s microbiome reflect the one in your mouth and sinuses,” says Dr. Bredesen. “You want to make sure you have good oral health, because gingivitis and periodontitis can cause inflammation in your brain, increasing the risk of dementia.” That means staying on top of flossing and dental checkups.
Stay socially active
Fostering deeper relationships doesn’t just feel great, it literally boosts brain power and wards off dementia. “One study that came out of Japan showed that people who were more socially isolated actually saw a shrinkage of their brain,” reveals Dr. Budson. “Social interaction is one of the most important kinds of brain stimulation there is.”
His simple prescription: Call or hang out with a friend and engage in a meaningful conversation. It’s the cognitive equivalent of lifting a megaton weight, strengthening neural pathways and reducing this risk factor for dementia.
Take care of cold sores when they appear
Herpes simplex virus and Alzheimer’s disease may seem like odd bedfellows, but they’re linked and an important part of dementia prevention, says Dr. Bredesen.
“A well-regarded study done in Taiwan compared people who treated themselves for herpes outbreaks on their lips during midlife with those who didn’t. The ones who treated their outbreaks had a 90 percent reduction in the risk of developing dementia,” he explains.
“Herpes is what we call a neurotropic virus, meaning it affects neurons,” he says. “And since the trigeminal nerve in the face connects to both the lips and the brain, herpes can travel to the brain, causing inflammation and increasing the risk of dementia.”
But simply consulting your doctor and treating cold sores with antiviral creams can help ward off this surprising dementia risk factor.
Protect your hearing
“When we use our brain, we’re helping it stay metabolically active and robust,” Dr. Budson says, revealing that there is an increased risk of dementia in people with hearing loss, likely because “they’re not getting as much information into their brain if they can’t hear it.” This can lead to a different kind of loss that accelerates cognitive decline: the loss of connection.
People essentially become isolated when they can’t hear and participate in the conversation, he observes. The good news: “It’s estimated that seven percent of dementia cases could be prevented if people address their hearing loss with hearing aids—that’s an enormous percentage.”
It’s also important to take preventative measures to protect your hearing by wearing earplugs when you’re, say, mowing the lawn or attending a loud concert.
Take a short stroll
Walking is like winning the lottery for your brain. “When you take a walk, you’re doing all sorts of things that improve cognitive health, from navigating a new environment to spurring the release of growth hormone,” says Dr. Budson. Plus, aerobic exercise increases the oxygen-carrying capacity of your blood, helping your brain work more efficiently.
While walking 30 minutes a day, five times a week, is still the study-proven gold standard for brain health, that doesn’t mean you have to carve out a large block of time for regular physical activity. “There’s lots of evidence that shows breaking up a 30-minute workout into three 10-minute intervals gives you just as many benefits,” he confirms.
Track your sleep with a fitness device
“One of the biggest risk factors for Alzheimer’s that is both under-diagnosed and under-addressed is sleep apnea,” says Dr. Bredesen. That’s largely because the brain does a bit of “cognitive housekeeping” while we’re asleep, clearing out gunk and consolidating memories.
Dr. Bredesen suggests investing in a wearable device (he checks his every morning) to help you track four key sleep goals as part of your dementia prevention strategy:
- Seven hours of sleep a night to help boost brain power
- 90 minutes of REM, because that’s “when the brain lays down new memories,” he notes
- 60 minutes of deep sleep per night. “This is when you’re cleansing and detoxing the brain,” Dr. Bredesen says. “When they look at their wearable, many people learn that they just got 17 minutes of deep sleep, for example, when the optimal amount is 60 minutes. This is an important stage to relax the brain and reduce stress.”
- Blood oxygen level of at least 94% saturation while sleeping. “You want to have good oxygen,” he adds. “So many people don’t realize their levels are dropping into the 80s—we even see people whose levels fall into the 70s at night, and they don’t realize how bad that is for their brains.”
If you find your “nocturnal numbers” outside the ideal parameters, tweak your bedtime routine by taking a warm bath or ditching screens a few hours before bed. And if you suspect you may have sleep apnea (low oxygen levels are a red flag), visit your doctor.
Enjoy a Mediterranean diet
“A menu which includes fish, olive oil, fruits, vegetables, nuts, beans and whole grains has been shown to decrease the risk of Alzheimer’s,” Dr. Budson assures. “And its sister plan, the MIND diet, which pulls in poultry like chicken and turkey, is very good as well.”
In fact, new research finds that the MIND diet—a hybrid of the Mediterranean and blood pressure-slashing DASH diet—lowers the risk of dementia by nine percent. What’s more, the age of study participants ranged from 45 to 75 years old, showing it’s never too late to adopt healthy, brain-building habits.
Read a novel (out loud)
Reading is incredibly stimulating for your brain, notes Dr. Budson. In fact, a study in International Psychogeriatrics showed reading helps stave off cognitive decline in older adults.
To reap even more dementia prevention benefits, consider reading aloud to loved ones, like your grandkids. Not only does this stimulate more of your senses—keeping your neurons on their toes, so to speak—but it also incorporates that all-important social component that your brain craves.
Let yourself wander
Turn off the GPS and let yourself discover a new route. Challenging yourself to navigate the unknown creates neural superhighways in your brain. Dr. Budson points to a famous study in the Proceedings of the National Academy of Sciences (PNAS), which showed that when novice London cab drivers learned new streets to pass their exam, the size of their hippocampus—the seat of memory in the brain—increased substantially.
The beautiful truth about your brain is that it’s never too late to start nurturing it. Whether you’re 45 or 75, these simple strategies can make a real difference in keeping your memory sharp and your mind vibrant. Start with just one or two that feel manageable—maybe a daily walk or switching to crossword puzzles—and gradually add more as they become natural parts of your routine. Your future self will thank you for the loving care you’re giving your mind today.
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