02/12/2026
Are you at high risk for dementia? Read on -
Physical inactivity -
🏋🏼♀️🏋🏼♀️🏋🏼♀️🏋🏼♀️Not moving enough is one of the biggest contributors. Regular exercise improves blood flow to the brain, reduces inflammation and helps regulate blood sugar and cholesterol. Sedentary lifestyle = higher risk of cognitive decline
🍕🍕🍕🍕Poor diet-
High intake of processed foods-
High saturated/trans fats-
Excess sugar and refined carbs-
Low fiber intake-
Low omega-3 fatty acids-
Low fruit/vegetable intake-
These diets promote vascular disease and chronic inflammation, which both affect brain health.
❤️ ❤️❤️❤️❤️Cardiovascular risk factors-
Anything that damages blood vessels also affects brain function.
Things like -
High blood pressure-
High cholesterol-
Diabetes / insulin resistance-
Obesity (especially belly fat)-
Smoking-
There’s actually a strong connection between heart disease risk and dementia risk.
😴 🛌💤bad sleep habits-
Chronic sleep deprivation or untreated sleep apnea can increase dementia risk.
🍷 🍺 🍹 alcohol use-
Long term alcohol intake can directly damage brain tissue and usually less concerning, but heavy and daily intake raises risk significantly.
🧍 🎊 Social isolation-
Your Brainlike stimulation. Long-term loneliness and low social interaction are linked with faster cognitive decline. Dont use it you lose it applies here!
🧩 🎼🤓📖Low mental stimulation-
Rarely challenging your brain (learning, problem solving, new skills, reading, etc.) is associated with higher risk. Bingeing netflix doesnt count as brain stimulation !
😰 💦🥵Chronic unmanaged stress-
Long-term high cortisol can damage the memory center of the brain.
🚬 🚭💨Smoking and toxin exposure-
Smoking, vapingand air pollution, and repeated head injuries are also linked to higher dementia risk.
Any of this sound like you? Here’s what to do for prevention!
🏋🏼♀️🏋🏼♀️🏋🏼♂️🏋🏼♂️
🧠 Exercise (Probably #1 Protective Factor)
Weight training -improves memory, function, and insulin sensitivity
Cardio especially walking! It increases blood flow and mitochondrial health
Exercise literally grows new brain connections and helps prevent brain shrinkage
🥑 🍠🐠🍤Nutrition for Brain Longevity-
Mediterranean diet
Prioritize:
Fatty fish (salmon, sardines, trout) omega-3s not omega 6 they are inflammatory !
Olive oil & nuts -anti-inflammatory fats
Leafy greens & colorful veggies for antioxidants
Berries have strong evidence for memory protection
High fiber foods supports gut microbiome and brain health
Lean protein (helps neurotransmitters + muscle preservation)
Limit:
Ultra processed foods
Excess sugar / insulin spikes
Trans fats & highly refined seed oils (heavy fried foods, etc.)
Heavy alcohol intake
😴 💤🛌Sleep -deep sleep -your brain literally clears waste proteins linked to Alzheimer’s.
Aim for:
7–9 hours nightly
Consistent sleep/wake time
Dark cool bedroom
Treat snoring or possible sleep apnea if present (big dementia risk factor)
🧩 📖🎼Cognitive exercise !
Brains hate boredom.
Strong options:
Learning new skills Strategy games or puzzles
Rotating workout styles scrolling n binge watchung tv doesnt count!
👯🕺💃Social Connection
Isolation is a major dementia risk factor (as strong as smoking in some studies).
Protective things:
Regular meaningful social contact
Group activities or hobbies
❤️❤️Cardiometabolic Health
What protects the heart protects the brain.
Key targets:
Maintain muscle mass (huge for glucose control)
Keep blood pressure in normal range
Manage cholesterol and insulin resistance
Maintain healthy body fat levels (especially visceral fat- which surrounds the organs)
🧘 Stress Management-
Chronic cortisol can shrink memory centers in the brain.
Good options:
Mindfulness or breath work
Nature exposure
Yoga / mobility work
Practice gratitude
Get dog! 🐕great for stress management !
🙆♀️Hormones (Especially Important for Women)
Estrogen decline is linked to increased dementia risk for some women.
Evidence suggests:
Early management of menopausal symptoms and metabolic health can help brain health
💊💊💊Supplements With Decent Evidence
Omega-3s (EPA/DHA)
Vitamin D
Magnesium
Curcumin- for inflammation.
Well there you have it! Hope it helps!
