Keep Your Blood Pressure Under Control
High Blood Pressure, Particularly In Midlife, Can Damage The Small Blood Vessels Supplying The Brain And Increase The Risk Of Cognitive Decline And Dementia.
Do Not Wait For Symptoms. Check Your Blood Pressure Regularly And Take Prescribed Medication Consistently.
A Healthy Heart Is Also Good For The Brain.
Prevent And Control Diabetes
Persistently High Blood Sugar Can Damage Blood Vessels And Nerves And Is Associated With A Higher Risk Of Cognitive Decline.
Maintain A Healthy Weight, Exercise Regularly, Eat Sensibly And Monitor Your Blood Glucose And HbA1c If You Have Diabetes.
Stop Smoking
Smoking Damages Blood Vessels And Increases The Risk Of Stroke And Cardiovascular Disease, Both Of Which Can Adversely Affect Brain Health.
There Is No Safe Level Of Tobacco Exposure. Quitting At Any Age Is Worthwhile.
Exercise Your Body
Physical Activity Is One Of The Simplest Ways To Protect Both The Heart And The Brain.
Aim For Regular Aerobic Activity Such As Brisk Walking, Cycling Or Swimming, Supplemented By Strength And Balance Exercises. Physical Activity Improves Cardiovascular Health And Has Beneficial Effects On Brain Health.
You Don’t Need An Expensive Gym Membership. A Brisk Daily Walk Is An Excellent Beginning.
Eat For Your Brain
A Healthy Diet Should Contain Plenty Of Vegetables, Fruits, Whole Grains, Pulses, Nuts And Other Minimally Processed Foods.
Reduce Excessive Salt, Sugar, Saturated Fat And Highly Processed Foods.
A Mediterranean-style Or Similar Heart-healthy Dietary Pattern Is A Sensible Approach Because What Protects Your Blood Vessels Also Helps Protect Your Brain.
Don’t Ignore Hearing Loss
This Is An Often-overlooked Risk Factor.
Hearing Loss Can Lead To Social Withdrawal And Reduced Cognitive Stimulation And Is Associated With An Increased Risk Of Cognitive Decline.
Sleep Well, Treat Depression
Poor Sleep, Depression And Other Mental-health Problems Can Affect Concentration And Memory And Are Associated With Cognitive Decline.
Maintain Regular Sleep Habits And Seek Medical Help For Persistent Insomnia, Depression Or Excessive Daytime Sleepiness.
Snoring Accompanied By Pauses In Breathing May Indicate Obstructive Sleep Apnoea And Deserves Medical Assessment.
Protect Yourself From Air Pollution And Head Injury
Who’s Updated 2026 Recommendations Now Specifically Include Reducing Exposure To Air Pollution As Part Of Dementia-risk Reduction.
Where Possible, Reduce Exposure To Heavy Outdoor Pollution And Indoor Smoke, Particularly From Poorly Ventilated Cooking.
Also Use Helmets When Appropriate, Wear Seat Belts, And Take Precautions To Prevent Falls And Head Injuries
Author: Dr Jay Deshmukh
Dr Jay Deshmukh is Chief Physician and Director, Sunflower Hospital, Nagpur Honorary Physician to Honorable Governor of Maharashtra and PondicherryCentral. Dr Jay Deshmukh is an M.B.B.S., M.C.P.S., F.C.P.S., M.N.A.M.S., MD From Internal Medicine – Bombay and New Delhi.
