As we age, concerns about memory and cognitive health naturally come to the forefront. For many older adults, the question arises: is there anything I can do to lower my risk of developing dementia? While dementia remains a complex condition with many unknowns, research continues to shed light on ways to reduce its likelihood and delay onset. Understanding these factors can empower you to take practical steps toward protecting your brain health.

Recent research from the Lancet Commission highlights new findings in dementia risk factors. Notably, two new risks—failing eyesight and hearing loss—have been identified as potentially controllable contributors. The commission estimates that up to 45% of dementia cases worldwide might be delayed or even prevented by addressing such risks. This growing body of evidence suggests that our choices and health management later in life can have a significant impact.

Understanding Controllable and Uncontrollable Risks

It’s important to recognize that mitigating risk factors does not guarantee you won’t develop dementia. Age, genetics, gender, and family history remain factors beyond your control. However, there are several lifestyle and health-related risks that you can address to reduce your chances or slow progression. The following sections explore four key risk factors and offer practical suggestions.

Failing Eyesight

Vision impairment has emerged as a notable risk factor linked to cognitive decline. Poor eyesight can lead to social isolation and reduced mental stimulation, both of which negatively affect brain health. Regular eye exams are essential to identify and treat conditions such as cataracts or glaucoma early on. Using prescribed glasses or undergoing corrective procedures can help maintain clear vision. Additionally, activities that engage visual processing, like puzzles or reading, can help stimulate your brain.

Hearing Loss

Like vision problems, hearing loss may contribute to dementia by limiting communication and social interaction, which are vital for cognitive resilience. Studies show that treating hearing loss with hearing aids or other devices can improve quality of life and may reduce dementia risk. If you notice difficulty hearing, it’s wise to consult an audiologist for assessment. Engaging in conversations, social groups, and auditory exercises can also keep your brain active.

Physical Activity

A sedentary lifestyle is linked to higher dementia risk. Regular physical activity supports cardiovascular health, reduces inflammation, and encourages new brain cell growth. Experts recommend at least 150 minutes per week of moderate exercise, such as brisk walking, swimming, or yoga. Even simple activities like gardening or dancing can make a difference. Physical activity also improves mood and sleep, which are important for cognitive function.

Diet & Nutrition

Diet plays a crucial role in brain health. Diets rich in fruits, vegetables, whole grains, lean proteins, and healthy fats have been associated with a lower risk of cognitive decline. Antioxidants and omega-3 fatty acids found in these foods may protect brain cells from damage. Limiting processed foods, excessive sugars, and saturated fats supports overall health and reduces risk factors like diabetes and hypertension that contribute to dementia.

While not all factors are within our control, focusing on what we can influence is empowering. By addressing eyesight and hearing issues, staying physically active, and maintaining a healthy diet, older adults can take meaningful steps toward preserving cognitive health. With thoughtful attention to these areas, you can support your brain’s vitality and enjoy more years of independence and well-being.