22/01/2026
Cognitive decline is a normal part of getting older, but there is a lot that you can do to prevent dementia.
Here are some key Brain-Healthy actions that you can make part of everyday life now, and for the long term:
Lifestyle & Habits:
🥾 Physical Activity: Regular exercise (cardio & strength training) improves heart and brain health. Aim for 150 mins/week.
🥗 Healthy Diet: Focus on plants, fruits, vegetables, nuts, seeds, and fish; reduce meat and processed foods (mediterranean diet).
🚭 No Smoking: Staying away from to***co smoke significantly reduces risk.
🚰 Limit Alcohol: Less alcohol is best!
🛌 Good Sleep: Aim for 7-8 hours and maintain a routine.
👷♂️ Protect Your Head: Prevent serious head injuries and concussions.
Mental & Social Well-being:
🧠 Stay Mentally Active: Puzzles, learning new skills, reading, or hobbies stimulate your brain.
👥 Stay Socially Connected: Combat isolation by engaging with friends, family, or community groups.
🎭 Manage Mental Health: Treat depression and stress; talk to a doctor if you feel low.
Medical Management
♥️ Heart Health: Control blood pressure, cholesterol, and blood sugar.
🦻 Hearing: Treat hearing loss with hearing aids and protect ears from loud noise.
👩⚕️ Regular Check-ups: See your GP for regular check-ups and to manage chronic conditions.