Brain health: habits that protect your brain as you age
Look after your heart, hearing and friendships. Changing 14 things might prevent or delay nearly half of dementia cases. The two biggest aren’t smoking or drinking.
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How can I keep my brain healthy?
Treat your brain like your heart. The NHS says what’s good for your heart is also good for your brain. That means moving more, eating well, not smoking and keeping alcohol and blood pressure in check.
In 2024, a big review in the Lancet found 14 risk factors you can change. It says changing them might prevent or delay nearly half of dementia cases.
| Risk factor | Stage of life | Fewer cases if removed |
|---|---|---|
| Hearing loss | Midlife | 7% |
| High LDL cholesterol | Midlife | 7% |
| Less education | Early life | 5% |
| Social isolation | Late life | 5% |
| Depression | Midlife | 3% |
| Head injury | Midlife | 3% |
| Air pollution | Late life | 3% |
| Too little exercise | Midlife | 2% |
| Smoking | Midlife | 2% |
| Diabetes | Midlife | 2% |
| High blood pressure | Midlife | 2% |
| Untreated sight loss | Late life | 2% |
| Obesity | Midlife | 1% |
| Too much alcohol | Midlife | 1% |
Source: Lancet Commission 2024
The two biggest are hearing loss and high LDL cholesterol (the ‘bad’ cholesterol). Each is linked to 7% of cases.
These numbers are for the whole population. Think of a seatbelt: it doesn’t promise you’ll walk away from a crash, but it makes walking away more likely.
Can you be sure you won’t get dementia? The NHS says there’s no certain way to prevent all types. But a healthy lifestyle can help lower your risk.
Pick one or two rows you can change, like hearing, blood pressure or exercise, and start there.
How do I keep my brain active and sharp?
Move your body first. The NHS says older adults who don’t exercise are more likely to have problems with memory or thinking.
Then give your mind real work. The Lancet review urges activities that make you think hard in midlife, such as learning a new skill.
Six brain health habits to start this week
- Do at least 150 minutes of moderate exercise a week, such as brisk walking, cycling or dancing.
- Do strengthening exercises at least twice a week, such as gardening or yoga.
- Sit less: take the stairs and stand up for phone calls.
- Drink no more than 14 units of alcohol a week, spread over 3 or more days.
- If you smoke, try to quit. The free Smokefree Helpline is 0300 123 1044.
- Wear a helmet when you cycle or play contact sports.
Sources: NHS; Lancet Commission 2024
Carrying extra weight? The NHS says losing even 5% to 10% of it can help reduce your risk. For meals, see brain food.
Which health checks protect your brain?
High blood pressure does not usually cause any symptoms. The only way to know is to get it checked.
Four free or low-cost checks
- 1
Blood pressure
Many pharmacies check it free if you’re 40 or over.
- 2
NHS Health Check
Free every 5 years at 40 to 74 if you’ve no heart disease, diabetes, kidney disease or stroke.
- 3
Hearing
Some pharmacies and opticians test it free.
- 4
Sight
A free NHS sight test every 2 years, if you qualify.
Sources: NHS: blood pressure; NHS: dementia prevention; NHS: hearing loss; NHS: sight tests
The Lancet review advises keeping the top blood pressure number at 130 or less from age 40. It also says to find and treat high LDL cholesterol from midlife. Read your numbers with our blood pressure and cholesterol guides.
Never stop or change a prescribed medicine without your prescriber.
Over 65? At your NHS Health Check you’ll be told the signs of dementia to look out for.
Not been invited? Ask your GP surgery.
Struggling to follow talk at dinner? Book a hearing test. See hearing aids and dementia for what the trials found.
Does a happy brain need other people?
It seems to help. Social isolation in later life is one of the 14 risk factors, linked to 5% of cases.
Mood counts too. The NHS says untreated depression appears to raise your risk. Low mood can also make it harder to stay social and keep your mind busy.
Worried that you, a relative or a friend may be depressed? Talk to a GP. They may refer you for a talking therapy.
Set one regular meet-up a week: a walk, a class or a call. Our loneliness guide has more small steps.
Low brain energy or foggy thinking?
Most people forget things from time to time. The NHS lists common causes that can be treated: stress, anxiety or depression, and sleeping problems (insomnia).
What about sleep and dementia? The Lancet review says the link is still unclear, so sleep isn’t on the list of 14. But sleeping problems can still affect your memory now.
If the fog won’t lift, see blood tests for brain fog and everyday memory tips.
When to speak to a GP
- Memory problems are affecting your day-to-day life.
- You’re worried that you or a relative have gradually become more forgetful or confused.
- You think your hearing is getting gradually worse. Ask for an urgent GP appointment or call 111 if you have sudden hearing loss in one or both ears, your hearing has got worse over the last few days or weeks, or you have hearing loss with other symptoms.
- You think you, a relative or a friend may be depressed.
Call 999 if someone suddenly becomes confused. Do not drive to A&E.
Also call 999 for signs of a stroke: a drooping face, a weak arm or slurred speech. Call even if the signs stopped, if they happened in the last 24 hours.