^{Protecting Your Brain as You Age}

Science-Backed Steps to Keep Your Mind Sharp

Keeping a sharp mind as we age is one of the most common health concerns. The good news? Research shows that up to 45% of dementia cases may be preventable through lifestyle choices. Let’s explore what science tells us about protecting brain health.

The Big Picture: Nearly Half of Dementia Cases Are Preventable

The Lancet Commission identified 12 modifiable risk factors that together account for about 45% of dementia worldwide. That’s a mouthful, but here’s what it means: many of the things that affect brain health are within our control.

What Works: Evidence-Based Strategies

Blood Pressure: Your Brain’s Best Friend

Here’s something that might surprise people who’ve been putting off managing their blood pressure: the SPRINT MIND trial found that intensive blood pressure control (keeping it below 120/80) reduced dementia risk by 17%.

And here’s the reassuring part: this level of blood pressure control didn’t cause any cognitive harm. It was safe and effective for protecting the brain.

The Shingles Vaccine: An Unexpected Brain Protector

This finding from 2024 surprised many researchers: people who received the shingles vaccine had a 20% lower risk of developing dementia over the next 7 years.

How does a shingles vaccine protect the brain? Scientists think it works in two ways: by reducing inflammation in the nervous system and by preventing the reactivation of dormant herpes zoster virus, which may contribute to neurodegeneration.

In Canada, Shingrix is the recommended vaccine for adults 50 and older. While earlier studies used Zostavax, Shingrix offers better protection and is now the standard choice.

The MIND Diet: Food That Loves Your Brain

The MIND diet stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. That’s a mouthful, but the concept is simple: it combines the best brain-healthy elements of Mediterranean and DASH (blood pressure-lowering) diets.

Brain-Boosting Foods (eat more of these):

• Leafy greens and vegetables
• Berries (especially blueberries and strawberries)
• Nuts and olive oil
• Whole grains
• Fish and poultry
• Beans and legumes
• Anti-inflammatory spices like turmeric (as part of cooking, not as supplements)

What makes this diet special is that it’s forgiving. Even if food choices aren’t perfect all the time, there’s still significant brain benefit.

Move Your Body: Exercise Cuts Risk by Up to 40%

Here’s an encouraging finding: regular physical activity reduces dementia risk by 30-40%. That’s one of the most powerful protective effects we see in the research.

The goal is 150 minutes per week of moderate-to-vigorous activity, plus some strength training. Walking, swimming, dancing, gardening—it all counts.

Hearing Matters More Than Most People Realize

Hearing loss is actually the single largest modifiable risk factor for dementia, accounting for 8.2% of cases. The good news? Treatment helps.

Studies show that using hearing aids reduces cognitive decline by 19%. Getting hearing checked and using aids when recommended can make a real difference.

Alcohol: The Evidence Has Changed

This one surprised researchers: Recent studies from 2023-2024 show there’s no safe level of alcohol for brain health.

Earlier research suggesting benefit from moderate drinking was misleading—it turns out people often reduce drinking as early dementia develops, making it look like non-drinking was the problem. For optimal brain health, minimizing or avoiding alcohol is the current evidence-based recommendation.

The Other Key Factors

These additional strategies also show solid evidence:

• Stay socially connected – Social isolation contributes 3.5% to dementia risk
• Keep learning – Mental stimulation and lifelong education protect the brain
• Get quality sleep – Aim for 7-9 hours; treat sleep apnea if present
• Protect your head – Wear helmets and seatbelts; prevent falls
• Manage depression – Treatment improves quality of life
• Don’t smoke – Quitting at any age helps
• Control diabetes – Good blood sugar management matters

What Doesn’t Work: Save Your Money

Now for the disappointing news about supplements. Despite heavy marketing, these have no proven benefit for dementia prevention:

• Ginkgo biloba
• Vitamin E
• B vitamins (B12, B6, folate)
• Omega-3 supplements (though fish itself is beneficial)
• Curcumin/turmeric supplements (though turmeric as a spice in food is part of healthy diets)
• Vitamin D + calcium
• Multivitamins

The money spent on these supplements would be better invested in quality food, exercise equipment, or hearing aids—things we know actually work.

Putting It All Together

The Bottom Line

Dementia prevention isn’t about doing everything perfectly. It’s about making consistent, sustainable changes that add up over time. Start with one or two changes. Once those become habits, add more.

The science is clear: small steps today can make a big difference for brain health tomorrow.

References

Lancet Commission (2020) • SPRINT MIND Trial (JAMA 2019) • Nature (2024) on shingles vaccine

MIND Diet Studies (Alzheimer’s & Dementia) • Alcohol & Brain Health (Lancet & BMJ 2023-2024)

This information is for educational purposes only. Discuss these strategies with your healthcare provider to create a personalized plan.