Focus & Memory
Brain-Healthy Habits: Exercise, Sleep, Hearing, Vision and Connection
Looking after your brain as you age means keeping up the everyday habits that research links to better thinking and memory: staying active, sleeping regularly, treating hearing and vision, keeping blood pressure in check, going easy on alcohol and staying connected to people. No habit is a guarantee, and nothing has been proven to prevent Alzheimer's disease, but most of these habits are good for your heart, mood and independence whatever they do for memory.
General information, not medical advice. Last updated October 31, 2026. Written by the AlternativeMed editorial team. Not medically reviewed.
Start here
- Book a check-up and ask about your blood pressure, hearing and vision. These are three of the 14 risk factors the 2024 Lancet Commission lists, and all three can be managed with a clinician.
- Pick one kind of movement you can keep doing most weeks, such as walking, a class or gardening. Build up slowly, and check with a clinician first if you have a heart, joint or balance condition.
- Protect a regular sleep window and make time each week for people: a call, a club, a walk with a friend or volunteering.
Be careful with
- No habit has been proven to prevent Alzheimer's disease or dementia, according to the NIA. Be wary of any pill, supplement or app that promises to, and check with a doctor before taking one.
- The "45 percent" figure you may see is a population estimate from the 2024 Lancet Commission. It does not mean you can cut your own risk by 45 percent.
- Never change a blood pressure or other prescribed medicine on your own. Targets and treatment are for your clinician to set.
- Do not try to self-diagnose memory changes. Stress, anxiety, low mood, poor sleep, some medicines and some medical conditions can all affect memory, and many causes are treatable.
Get help when
- Sudden confusion, a sudden change in alertness, or sudden trouble speaking: call your local emergency number now.
- Sudden hearing loss: see a doctor immediately. The NIA calls it a medical emergency.
- Memory problems that keep happening, get worse, or get in the way of daily life (for example getting lost in familiar places, missing bills, or repeating questions): book a doctor visit. A GP or doctor can look for treatable causes and refer you on.
- Low mood, anxiety or heavy stress affecting your memory and lasting more than a few weeks: talk to a doctor. Thoughts of harming yourself, or feeling unable to stay safe, need urgent help from your local emergency number or crisis line in your country now.
- Heavy drinking you cannot cut down: ask a clinician for support, and do not stop suddenly on your own after heavy use because that can be dangerous.
About Brain-Healthy Habits: Exercise, Sleep, Hearing, Vision and Connection
What this goal means
Brain-healthy habits are everyday choices that research links to better thinking and memory with age. The NIA says changes in the brain begin many years before symptoms appear, which may give a window to delay or prevent problems, but it also says nothing has yet been proven to prevent Alzheimer's disease.
Many of these habits also help the heart, mood and balance, so they are worth following whatever the effect on memory turns out to be.
1Common experiences
Many people notice that, with age, they are slower to find a word or recall a name, juggle several tasks less well and pay attention a little less easily. The NIA describes these as common changes, and says older adults can still learn new skills and form new memories.
Wanting to "protect" the brain often starts when a parent or relative develops dementia, or after a worrying moment such as losing a thread in conversation. That worry is understandable, and it is one good reason to check hearing, vision and blood pressure and to talk to a doctor about anything that keeps happening.
2,3The 14 risk factors and the 45 percent figure
The 2024 Lancet Commission names 14 modifiable factors: low education, hearing loss, high blood pressure, smoking, obesity, depression, physical inactivity, diabetes, excessive alcohol, traumatic brain injury, air pollution, social isolation, high LDL cholesterol in midlife and untreated vision loss. It estimated that 45 percent of future dementia could potentially be prevented if all 14 were eliminated.
That figure applies to whole populations, assumes the factors are causal and can be removed, and does not predict any one person's outcome. We read the Commission report through a summary because its PubMed record has no abstract.
4,5Contributing factors: what is and is not in your hands
Age and family history are not changeable, and neither is education in later life. The habits on this page are the parts that can be influenced: blood pressure, hearing, vision, activity, sleep, alcohol, smoking, connection and mood.
Memory problems also have causes unrelated to dementia. The NIA and NHS list stress, anxiety, depression, sleeping problems, thyroid, kidney or liver problems and some medicines. Our guide to medicines, sleep, mood and memory covers these.
3,6Relevant conditions and when it is more than ageing
Mild cognitive impairment and dementia are medical conditions with their own assessment and care. This page is about everyday habits, not diagnosis. For mild cognitive impairment, the American Academy of Neurology guideline (2018) says clinicians should assess for modifiable risk factors, recommend regular exercise and may recommend cognitive training; it found no high-quality evidence for medicines in this condition. The record is marked retired, so ask a clinician about current advice.
ADHD in adults can also affect attention and memory and is covered separately.
7Realistic expectations and why no habit is a guarantee
Randomised trials are strongest for blood pressure (fewer cases of mild cognitive impairment), combined lifestyle programmes (small gains in thinking scores) and cognitive training (the trained skill improved). Hearing aids and exercise gave mixed results. Links for sleep, alcohol, loneliness and vision come mainly from observational studies, which cannot prove cause and effect.
Trials last two to ten years while dementia develops over decades, groups studied were often at raised risk, and many habits cluster together, which makes single effects hard to separate. Treat these habits as sensible, low-risk ways to look after your health, not as a shield.
8,9,10,11,12,13,1Who it applies to
Midlife is thought to matter for several factors, such as blood pressure, hearing and cholesterol, but it is never too late to start looking after sleep, activity, hearing, vision and friendships. This page suits healthy adults of any age who want to look after their brain, and those caring for an older relative. If you or someone close already has memory problems, start with the doctor-focused pages we link below.
4Related conditions and symptoms
Mild cognitive impairment and dementia → Hearing and vision changes → ADHD in adults → Sleep apnoea → Anxiety disorders → Falls and balance →
A manageable starting plan
An educational starting point, not a personal prescription. Adjust it to your own situation and any advice from your clinician.
Your first actions
- Book a check-up for blood pressure, hearing and vision, and follow your clinician's advice.
- Choose one form of movement and aim to do it most weeks, building up gradually.
- Protect a regular sleep window of about seven to nine hours.
- Plan one regular social activity a week.
Optional additions
- Take up a new, challenging skill such as a language, craft or instrument.
- Move towards a more plant-rich, fish-friendly way of eating.
- Review your alcohol use and cut back if you drink more than low-risk limits.
What to track
- Your blood pressure readings and the date of your last hearing and eye tests.
- Days you moved, hours you slept, and times you saw friends or family, in a simple weekly note.
- Any memory problems that keep happening, with dates and examples to show a doctor.
When to reassess
Give a new routine a few months and review it with your clinician at your next check-up. If memory problems keep happening or worsen, do not wait.
When to seek professional support
- See a doctor if memory problems keep happening or affect daily life.
- Ask an audiologist or eye doctor about any change in hearing or vision.
- Ask a pharmacist about any supplement before you start it.
- For low mood, anxiety or isolation, talk to a doctor or a local support service.
What helps
Ordered by how well the research supports each step. Evidence strength is shown on every card; precautions sit next to the advice.
Start here
Getting blood pressure checked and managed with a clinician
Moderate certaintyAddresses: Fewer cases of mild cognitive impairment in a large trial
Why it may help: In SPRINT MIND (9,361 adults aged 50 or over with high blood pressure, without diabetes or prior stroke), treating to a lower systolic target did not significantly reduce probable dementia, but it did reduce mild cognitive impairment and the combined outcome of MCI or dementia. The trial stopped early and may not have had enough dementia cases to show a difference. The Lancet Commission lists high blood pressure as a modifiable risk factor.
How to apply it: Have your blood pressure measured at check-ups and follow your clinician's plan for lifestyle and treatment. Do not set your own target.
Who it may suit: Adults of any age, especially from midlife.
Precautions: SPRINT MIND excluded people with diabetes or prior stroke, and targets differ by person. Never change blood pressure medicine on your own.
8,4Regular physical activity you can keep up
Mixed findingsAddresses: Possibly better thinking; observational link to lower dementia risk
Why it may help: Results are mixed. A Cochrane review of 12 trials in healthy adults over 55 found no cognitive benefit from aerobic exercise, with bias concerns. A larger 2018 meta-analysis of 39 trials in adults over 50 found a small overall gain in cognitive function. A meta-analysis of 58 observational studies linked higher physical activity to lower dementia risk, with possible publication bias. For mild cognitive impairment, the AAN guideline says clinicians should recommend regular exercise.
How to apply it: Choose movement you enjoy, such as walking, swimming, dancing, gardening or a class, and build up gradually. Add some strength and balance work if you can.
Who it may suit: Most adults; ask first if you have a heart, lung, joint or balance condition.
Precautions: Muscle and joint aches were the most common adverse event (5 percent) in the FINGER programme that included exercise. Check with a clinician about what is safe for your heart, joints and balance.
13,14,15,7,9Checking your hearing and treating hearing loss
Mixed findingsAddresses: Better communication; a possible brain benefit for some higher-risk people
Why it may help: Hearing loss is linked to poorer cognition and, in cohorts, to more cognitive impairment and dementia. In the ACHIEVE trial (977 adults aged 70 to 84 with untreated hearing loss), hearing aids and counselling did not change 3-year cognitive decline overall. In a secondary analysis, decline was 61.6 percent slower in the quarter of participants at highest predicted risk. A review of 17 studies of hearing aids found mixed results.
How to apply it: Have a hearing test if you struggle in conversation, turn the TV up or avoid noisy places, and discuss options with an audiologist or doctor.
Who it may suit: Adults noticing hearing difficulty; routine checks from midlife.
Precautions: Sudden hearing loss is a medical emergency; see a doctor immediately. The by-risk finding was a secondary analysis, not the trial's main result.
16,12,17,18,19A regular sleep routine of about seven to nine hours
Low certaintyAddresses: Better daytime function; observational link to lower dementia risk
Why it may help: The NIA says older adults need about the same sleep as other adults, seven to nine hours. In a 25-year cohort of 7,959 people, sleeping six hours or less at ages 50 and 60 was linked to higher dementia risk compared with seven hours, and persistent short sleep carried about 30 percent higher risk. The study was observational and self-reported, and early dementia may itself disturb sleep, so short sleep may be a marker as well as a cause.
How to apply it: Keep regular bedtimes and wake times, limit evening caffeine and alcohol, and see our sleep pages if you struggle.
Who it may suit: All adults.
Precautions: The NIA says sleep medicines may help in the short term but carry risks and should not be used long term. Loud snoring with daytime sleepiness should be checked for sleep apnoea.
20,21Build a Healthy Sleep Schedule → Sleep hygiene → Sleep apnoea →
Additional options
Staying socially connected
Low certaintyAddresses: Observational link to lower dementia risk; well-being benefits
Why it may help: A meta-analysis of 19 cohort studies linked low social participation, less frequent contact and more loneliness to more dementia. A 2024 meta-analysis of more than 600,000 people linked loneliness to higher risk of dementia (hazard ratio 1.31), and the link held after allowing for depression. No prevention trial was read, and loneliness and early dementia may influence each other.
How to apply it: Plan regular contact: clubs, classes, volunteering, faith or community groups, family meals or a weekly call. Quality and comfort matter more than numbers.
Who it may suit: Everyone, particularly people living alone or recently retired or bereaved.
Precautions: Observational findings cannot show that more contact prevents dementia. If low mood or isolation feels hard to shift, talk to a doctor.
22,23Having vision problems checked and treated
Low certaintyAddresses: Observational link to lower dementia risk
Why it may help: Untreated vision loss was added to the 2024 Commission's list. In a cohort of 3,038 older adults with cataract or glaucoma, cataract surgery was linked to lower dementia risk, while glaucoma surgery, which does not restore vision, was not. The cohort was observational and 91 percent White, and the authors say validation is needed.
How to apply it: Keep up regular eye tests and ask an eye doctor about cataracts and glasses.
Who it may suit: Adults, especially over 60 or with diabetes or a family history of eye disease.
Precautions: Vision care is for an eye doctor to assess. Sudden vision change needs urgent medical attention.
24,4Combining several habits (activity, diet, mental and social activity, heart checks)
Low certaintyAddresses: Small gains in thinking scores in two large trials
Why it may help: In the FINGER trial (1,260 adults aged 60 to 77 at raised risk), a 2-year programme of diet, exercise, cognitive training and vascular risk monitoring improved thinking scores slightly more than controls. In US POINTER (2,111 US adults aged 60 to 79), a structured programme improved global cognition slightly more than a self-guided one over 2 years; there was no no-intervention group. Neither trial measured dementia.
How to apply it: Treat the habits on this page as a package rather than looking for one fix, and pick two or three to start.
Who it may suit: Adults over 60, especially with raised risk factors.
Precautions: Adverse events in FINGER were 7 percent in the programme group and 1 percent in controls, mostly muscle and joint pain. The differences were small and the long-term effect on dementia is not known.
9,10Learning a new, demanding skill
Low certaintyAddresses: Better episodic memory in one 3-month trial
Why it may help: In the Synapse Project, older adults who learned quilting or digital photography for about 16.5 hours a week for 3 months had better episodic memory than people in social or low-demand activity groups. The commitment was very high, and long-term effect and dementia risk were not tested.
How to apply it: Choose something new and challenging that you enjoy, such as a language, an instrument, photography or a craft, and stick with it for months.
Who it may suit: Adults wanting a mental challenge.
Precautions: Keep it enjoyable; stress about performance does not help. This is one trial.
25,2Still being studied
Structured cognitive training
Moderate certaintyAddresses: Better trained skills; dementia not measured
Why it may help: In ACTIVE (2,832 independent adults, mean age 73.6), ten sessions of reasoning or speed training kept their effect on the trained skill at 10 years, while memory training did not. About 60 percent of trained participants versus 50 percent of controls were at or above baseline daily function at 10 years. The trial did not test dementia as an outcome, and gains were mainly in the trained skill. The AAN says clinicians may recommend cognitive training in mild cognitive impairment.
How to apply it: Structured, supervised training programmes studied in trials are different from commercial apps. See our brain training games page for what apps show.
Who it may suit: Adults wanting to practise specific thinking skills.
Precautions: Gains were mainly in the trained skill; do not expect general protection.
11,7MIND, Mediterranean-style or DASH-style eating
Mixed findingsAddresses: Observational link to less Alzheimer's disease; one trial found no difference
Why it may help: In a cohort of 923 people aged 58 to 98 followed for 4.5 years, higher MIND-diet scores were linked to lower Alzheimer's rates (hazard ratio 0.47 for the highest tertile). However, the 2023 randomised MIND trial (604 older adults with a family history of dementia, 3 years) found cognition and brain scans improved similarly in both the MIND and the control diets, with no significant difference. Both groups also had mild calorie restriction.
How to apply it: A pattern rich in vegetables, fruit, whole grains, nuts, beans and fish is good for the heart and blood pressure, which matter for the brain. See the food tab for more.
Who it may suit: Most adults.
Precautions: Check with a doctor or dietitian if you have kidney disease, diabetes, allergies or take blood thinners before changing your diet.
26,27Food & nutrition
Eating for brain health: what is known
There is no single brain food. In a prospective cohort of 923 older adults, those with the highest scores for the MIND, Mediterranean or DASH diets had lower rates of Alzheimer's disease than those with the lowest. But in the 2023 randomised MIND trial of 604 people, the MIND diet did not improve cognition or brain scans more than a control diet with mild calorie restriction. Eating well is still sensible because it helps the heart and blood pressure.
Eating up to about two portions of fish a week was linked to lower Alzheimer's risk and, less clearly, lower all-cause dementia risk in a dose-response review, though raising EPA and DHA status helped executive function but not overall thinking.
- Fill half your plate with vegetables and fruit, and choose whole grains, beans and nuts.
- Include fish about twice a week if you eat fish.
- Keep a handful of walnuts or a bowl of berries as a snack if you like them. We read no trial showing that any one food protects memory.
- Limit alcohol; there is no brain benefit from drinking.
Hydration, coffee and tea
We did not read trials linking coffee, tea or hydration to dementia, so we make no claims here. Keep caffeine earlier in the day if it affects your sleep, since sleep matters for the brain.
20Remedies & supplements
Traditional use, laboratory findings and human trials are kept apart. "Natural" does not mean safe.
Ginkgo biloba extract
Evidence againstStudied form and route: Standardised leaf extract in capsules or tablets
Intended outcome: No reduction in dementia in large prevention trials; small benefits in established dementia are uncertain
Human evidence: In GEM (3,069 older adults), ginkgo did not lower new dementia (3.3 versus 2.9 per 100 person-years) and did not slow memory decline. A meta-analysis in healthy people found effects close to zero for memory, executive function and attention. A 2026 Cochrane review found ginkgo probably has little or no effect in mild cognitive impairment (moderate certainty), and low-certainty small to moderate benefits in dementia with very large differences between trials.
Traditional use: Ginkgo has a long history in Chinese medicine; we could not verify specific traditional uses or dates.
Laboratory findings: Lab tests show ginkgolides block platelet-activating factor, a possible link to bleeding that has not been shown to cause bleeding in people.
Limits: Trials differ in product and amount, and results in dementia treatment do not show prevention.
Interactions and precautions: Bleeding is the main caution. A pooled analysis of 18 trials (1,985 adults) found no effect on clotting measures, but a US records study of people on warfarin linked ginkgo to more bleeding events. Tell your doctor or pharmacist before use if you take a blood thinner, have a bleeding disorder or are having surgery. Safety in pregnancy and breastfeeding was not established in the sources we read.
29,30,31,32,33,34Bacopa monnieri extract
Low certaintyStudied form and route: Herbal extract in capsules
Intended outcome: Possible small effects on some memory and attention tests in healthy adults; unproven for prevention
Human evidence: A systematic review of 6 trials found bacopa improved 9 of 17 free-recall memory tests, with little benefit elsewhere. A meta-analysis of randomised trials (518 people) found shorter Trail B and choice reaction times. A systematic review of herbal and nutritional medicines in older adults found 14 of 21 trials reported improvement in at least one thinking area, but 14 of 21 had high risk of bias and the authors rated the evidence low.
Traditional use: Used for centuries in Ayurvedic medicine for memory and thinking.
Laboratory findings: A 2025 review describes lab and animal results on acetylcholinesterase and nerve protection; these are not shown to explain effects in people.
Limits: Small, short trials in mostly healthy adults, many at high risk of bias. No trial shows dementia prevention.
Interactions and precautions: Digestive upset is the most common side effect. A 2025 review reports lab findings that bacopa blocks several liver enzymes that break down many medicines, and describes reports with some antidepressants that we could not trace. Ask a pharmacist before use if you take any prescription medicine, and do not combine it with antidepressants without asking your prescriber. A caution exists for thyroid problems. We did not read pregnancy data.
35,36,37,38Lion's mane mushroom
Low certaintyStudied form and route: Powder, extract or capsules; also eaten as food
Intended outcome: Early, mixed human findings; not an established treatment
Human evidence: A small Japanese trial (30 people with mild cognitive impairment) found higher scores than placebo at weeks 8, 12 and 16, which fell after stopping. A 2023 trial of 41 healthy adults found faster Stroop performance one hour after a single dose, with null and limited negative findings elsewhere. A 2025 trial of 18 adults found no significant effect on composite cognition and mood.
Traditional use: Used in East Asian cooking and traditional medicine.
Laboratory findings: Most research on nerve growth is in cells and animals.
Limits: Very small trials with mixed results. No trial shows prevention of memory decline or dementia.
Interactions and precautions: Allergy is possible, especially with mushroom allergy, and supplements have been linked to stomach upset in some people. Long-term safety data are limited. We read no interaction studies; ask a pharmacist if you take medicines.
39,40,41Fish and omega-3 fats
Low certaintyStudied form and route: Fish eaten as food; fish oil capsules
Intended outcome: Observational link to lower Alzheimer's risk with fish intake; supplements not shown to protect memory
Human evidence: A dose-response review found eating up to about 2 portions of fish a week was linked to lower Alzheimer's risk and less clearly lower all-cause dementia risk. Raising EPA and DHA status helped executive function but not overall thinking.
Traditional use: Fish is a long-standing food rather than a traditional remedy.
Laboratory findings: We read no laboratory work for this page.
Limits: Fish intake studies are observational; fish eaters may differ in other ways.
Interactions and precautions: Avoid if allergic to fish. We read no interaction study; ask a pharmacist before fish oil capsules if you take blood thinners or are having surgery. Choose fish as food first.
28Therapies & care
Established care for memory concerns starts with a doctor, who can check for treatable causes and refer you to a memory specialist. Medicines for specific conditions are for a clinician to choose, and you should never stop a prescribed medicine on your own.
Assessment by a doctor
Not enough evidenceProfessional care A GP or doctor can ask about symptoms, check medicines, mood, sleep, blood pressure, hearing and vision, arrange blood tests and refer you to a memory clinic if needed.
Who it may suit: Anyone whose memory problems keep happening, get worse or affect daily life.
Precautions: Bring a relative or friend and a list of your medicines. Sudden confusion needs emergency care.
6,3Memory changes: when to get help → Mild cognitive impairment and dementia →
Hearing tests and hearing aids
Mixed findingsAudiology Hearing aids and counselling improve communication; in a large trial they did not change cognitive decline overall, with a possible benefit for those at higher risk.
Who it may suit: Adults with hearing difficulty.
Precautions: Sudden hearing loss needs same-day medical help.
12,17Meditation and stress reduction
Not enough evidenceMind-body practice Not assessed for brain health on this page; stress and low mood can cause treatable memory problems, so managing them is worthwhile. See our stress and meditation pages.
Who it may suit: Adults whose memory is affected by stress or worry.
Precautions: If low mood or anxiety lasts more than a few weeks, talk to a doctor.
3,6What to avoid
Habits, products and claims that can get in the way. Never stop a prescribed medicine without talking to the professional who prescribed it.
Risks that apply to most people
Heavy or regular drinking
Moderate certaintyWhy: In a French study of 31 million hospital discharges, alcohol use disorders were the strongest modifiable risk factor for dementia onset, especially early-onset dementia. In a 30-year UK cohort of 550 people, higher intake was linked to hippocampal atrophy, moderate drinking (14 to 21 units a week) had about three times the odds of right-sided hippocampal atrophy, and light drinking showed no protective effect compared with abstaining.
Who it applies to: Anyone who drinks regularly or in large amounts.
Try instead: Cut back and keep to low-risk limits. If you cannot cut down, ask a clinician for support and do not stop suddenly after heavy use.
42,43Smoking and untreated head injury
Low certaintyWhy: The 2024 Lancet Commission lists smoking and traumatic brain injury among its 14 modifiable factors. We read the report through a summary only, so we cannot give effect sizes.
Who it applies to: People who smoke or take part in activities with head injury risk.
Try instead: Ask a clinician or quit service about stopping smoking, and use helmets and seat belts. Any head injury with confusion needs medical care.
4,5Personal triggers to check
Leaving hearing or vision problems untreated
Low certaintyWhy: Hearing loss and untreated vision loss are both on the Commission's list. The NIA says ignored hearing problems can get worse.
Who it applies to: People who have noticed difficulty hearing or seeing but have not been checked.
Try instead: Book a hearing test and an eye test, and ask about aids or surgery where suitable.
4,19,24Persistent short sleep
Low certaintyWhy: Six hours or less at ages 50 and 60 was linked to higher dementia risk compared with seven hours, in an observational study. The NIA says older adults need about seven to nine hours.
Who it applies to: People who regularly sleep less than they need.
Try instead: Protect a regular sleep window and see our sleep pages if sleep is a struggle.
21,20Products that need caution
Pills, supplements or apps that promise to prevent memory loss or Alzheimer's
Evidence againstWhy: The NIA says nothing has been proven to prevent Alzheimer's disease and warns that unproven products might be unsafe, a waste of money, or both, and might interfere with other treatment. It also says evidence that commercial brain-training apps match trial results is lacking. Large ginkgo trials of up to 3,069 people found no reduction in dementia.
Who it applies to: Anyone tempted by brain-booster advertising.
Try instead: Spend effort on the basics on this page and ask a doctor or pharmacist before any supplement, especially if you take medicines.
1,29,30Unsupported claims
"A daily glass of wine is good for the brain"
Evidence againstWhy: In the 30-year UK study, light drinking showed no protective effect over abstaining, and heavy use is strongly linked to dementia.
Who it applies to: People who drink for supposed brain benefit.
Try instead: Do not start or increase drinking for your brain.
43,42"The 45 percent figure means I can cut my own risk by 45 percent"
Not enough evidenceWhy: The Commission estimate is for populations, assumes the factors are causal and can be removed, and does not predict any person's outcome.
Who it applies to: Anyone reading headlines about preventable dementia.
Try instead: Use it as a reason to look after the 14 factors, not as a personal forecast.
4,5Common mistakes
Dismissing memory changes as "just age", or fearing the worst and saying nothing
Not enough evidenceWhy: The NIA and NHS note that memory problems can have treatable causes such as stress, anxiety, depression, sleeping problems, thyroid, kidney or liver problems and some medicines, and that a doctor can look for the cause.
Who it applies to: Anyone whose memory problems keep happening or affect daily life.
Try instead: Book a doctor visit and take a relative or friend. Do not try to self-diagnose.
3,6Changing blood pressure or other medicine on your own
Not enough evidenceWhy: Targets differ by person and SPRINT MIND excluded people with diabetes or prior stroke.
Who it applies to: Anyone on treatment for blood pressure or another condition.
Try instead: Discuss your goals and any concerns with your clinician before changing anything.
8Evidence & safety
What the research shows
The best randomised evidence is for blood pressure control (fewer cases of mild cognitive impairment), combined lifestyle programmes (small gains in thinking scores) and structured cognitive training (improvement of the trained skill). Trials of exercise and hearing aids are mixed, and links for sleep, alcohol, loneliness, vision and diet come mainly from observational studies. Nothing has been proven to prevent Alzheimer's disease, and supplements have not been shown to help.
Limits of the evidence
- No trial shows that any habit prevents dementia; trials measured thinking scores or mild cognitive impairment over 2 to 10 years.
- Long-term dementia follow-up of FINGER and US POINTER was not read.
- Many findings are observational and cannot prove cause and effect.
- The 2024 Lancet Commission was read through a summary because its PubMed record has no abstract.
- Certainty ratings here are our own reading of the abstracts; full texts were not read.
Precautions and interactions
- Never change blood pressure or other prescribed medicine on your own.
- Ask a pharmacist before any supplement if you take medicines, are pregnant or breastfeeding, or are having surgery.
- Check with a clinician before starting a new exercise programme if you have a heart, joint or balance condition.
Life-stage considerations
- Pregnancy and breastfeeding: this page is aimed at ageing adults. Supplement safety was not established in the sources we read, so check with a clinician before any.
- Older adults: take extra care with falls when exercising; medicines and supplements can interact, so ask a pharmacist.
- Midlife: several factors, such as blood pressure, hearing and cholesterol, are thought to matter earlier in life.
Warning signs
- Sudden confusion, sudden change in alertness or sudden trouble speaking: call your local emergency number now.
- Sudden hearing loss: see a doctor immediately.
- Memory problems that keep happening or get in the way of daily life: book a doctor visit.
- Thoughts of harming yourself: contact your local emergency number or crisis line now.
Claim checks
Brain-healthy habits can prevent dementia.
Not proven
1,4Exercise protects the brain.
Mixed
13,14,15Hearing aids prevent cognitive decline.
Mixed
12,17Ginkgo prevents memory loss and dementia.
Not supported
29,31A little alcohol is good for the brain.
Not supported
43Brain-training apps protect against dementia.
Insufficient evidence
1,11Questions people ask
Can brain-healthy habits prevent dementia?
No habit has been proven to prevent Alzheimer's disease, according to the NIA. Some habits are linked to lower risk, which may help at the population level, but nothing is guaranteed.
What is the 45 percent figure I hear about?
The 2024 Lancet Commission estimated that 45 percent of future dementia could potentially be prevented if all 14 risk factors were eliminated. It is a population estimate, not a personal prediction.
Does exercise protect the brain?
Results are mixed. A Cochrane review of 12 trials found no cognitive benefit in healthy adults over 55, while a larger 2018 meta-analysis found a small gain, and observational studies link activity to lower dementia risk. Exercise is worthwhile for the heart and mood anyway.
Do hearing aids protect memory?
The ACHIEVE trial found no overall difference in 3-year cognitive decline, but a possible benefit in people at higher risk. Hearing care is worthwhile anyway.
Is vision loss linked to dementia?
Untreated vision loss was added to the 2024 Commission's list, and one cohort linked cataract surgery to lower dementia risk. This is an association, not proof.
Does blood pressure matter for the brain?
In SPRINT MIND, a lower systolic target reduced mild cognitive impairment, but the dementia result was not significant. Blood pressure should be managed with a clinician.
How much sleep do I need?
The NIA says older adults need about seven to nine hours, like other adults. A 25-year study linked six hours or less in midlife to more dementia.
Is any amount of alcohol good for the brain?
Not in the studies read. Heavy use is strongly linked to dementia, and a 30-year UK study found no protective effect of light drinking over abstaining.
Does staying social help memory?
Observational studies link low social contact and loneliness to more dementia. No trial has shown that more contact prevents it, but connection supports well-being.
Do brain-training apps and supplements work?
The NIA says there is not enough evidence that commercial apps match structured trials, and a trial of structured training (ACTIVE) improved only the trained skills. Large ginkgo trials found no reduction in dementia. Check with a doctor before any supplement.
Does the MIND or Mediterranean diet protect memory?
Observational studies link these diets to less Alzheimer's disease, but a 2023 randomised trial found no significant difference from a control diet over 3 years. They are still good for the heart.
When should I see a doctor about memory?
If memory problems keep happening or affect daily life, see a doctor. Stress, anxiety, depression, sleeping problems and some medicines can have treatable effects on memory. For sudden confusion, seek emergency care.
References
- NIA: Preventing Alzheimer's Disease: What Do We Know? (content reviewed 10 October 2023). Read as plain text. source
- NIA: How the Aging Brain Affects Thinking. Read as plain text. source
- NIA: Memory Problems, Forgetfulness, and Aging (page content reviewed 2023). Read as plain text. source
- Livingston G, Huntley J, Liu KY et al. Dementia prevention, intervention, and care: 2024 report of the Lancet standing Commission. Lancet. 2024. PMID 39096926. source
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Related goals
Improve Your Concentration → Improve Everyday Memory → Understand & Manage Brain Fog → Think More Clearly → Learn & Retain New Information → Stay Focused for Longer → Manage Distractions → Build a Healthy Sleep Schedule →
Ingredients, foods and supplements
Ginkgo biloba for memory → Bacopa monnieri → Lion's mane → Fish oil → Walnuts → Blueberries →
Research, safety and claim-check resources
Memory changes: when to get help → Medicines, sleep, mood and memory → Do brain training games work? → Food and nutrition for brain health → Nootropics and memory supplements → How attention and memory work → Focus and memory research and evidence → Social connection and loneliness → Healthy aging → Sleep hygiene → How to relieve stress → Meditation →