There are plenty of ways to protect your brain from injury and cognitive decline. Here’s what brain experts have to say:
Some age-related decline is normal for your brain, but if you’ve been worried about developing dementia, Carol Swetlik, MD, neurologist at MetroHealth, has some good news: Research shows that 45% of all cases of dementia are related to 14 different risk factors, and many are things you can control.
1
Address high blood pressure and cholesterol.
About half of people who have high blood pressure and cholesterol don’t know they have it. Having elevated blood pressure and LDL cholesterol puts strain on all your organs, including your brain. High LDL cholesterol was just added as a risk factor in 2024. And both are highly treatable! Get tested and, if necessary, get treated.2
Increase/maintain social contact.
Social isolation is strongly connected with cognitive decline. It’s important to nurture meaningful relationships, whether it’s with friends, family, community groups, work or volunteering.3
Reduce your risk for traumatic brain injury (like concussions).
This means
reducing your risk for falls and always wearing bike helmets or appropriate head gear for any contact sports. For people who have a history of concussions, this is especially important.
4
Drink less alcohol.
Heavy alcohol use is associated with poor brain health, including dementia. In general, women shouldn’t drink more than one drink a day, and men shouldn’t drink more than two. Even less is better.5
Get vision and hearing screenings.
If you have trouble hearing or seeing, you’re more likely to be frustrated and isolate yourself (for example, turning down an invitation to dinner because you can’t hear conversations). If that describes you, ask your provider for referrals to vision and hearing screening.6
Quit smoking.
Ditching tobacco is always a smart move, but it also has benefits for brain health and prevention of some neurological diseases, such as stroke and multiple sclerosis, as well as dementia.
Your symptoms may be related to aging, or have to do with underlying issues like depression, anxiety or insomnia. Your primary care provider can help with an assessment and order necessary screenings.
