Dementia is a progressive brain disorder caused by physical damage to brain cells, often resulting from conditions such as Alzheimer’s disease - linked to amyloid and tau protein build-up - or vascular problems that restrict blood flow to the brain.

The condition affects memory, thinking ability, and social functioning, gradually interfering with daily life. Early signs commonly include forgetfulness, confusion, and difficulty managing routine tasks. While dementia can be frightening, health experts say certain lifestyle choices can significantly reduce the risk.

Here are seven evidence-based habits that may help keep dementia at bay:

Exercise regularly:

A sedentary lifestyle is associated with obesity, type 2 diabetes, and heart disease - all known risk factors for dementia. A 2022 study tracking nearly 500,000 middle-aged Britons over 11 years found that those who exercised regularly had a 35 percent lower risk of developing dementia. Experts say physical activity strengthens the brain and improves its resilience.

Protect your head:

Head injuries caused by falls or accidents can increase the risk of dementia two to three times later in life. Such trauma may trigger harmful protein build-up in the brain associated with Alzheimer’s disease. Doctors warn that head injuries in older age are particularly common and often underestimated.

Reduce exposure to air pollution:

Living or spending time in polluted environments can raise dementia risk by around 10 percent. Tiny air particles from traffic and industrial emissions can enter the brain and damage blood vessels. Specialists advise avoiding busy roads when possible and limiting exposure to indoor pollution sources.

Stay socially connected:

Maintaining close relationships with friends and family plays a key role in brain health. Research shows that people who experience loneliness or social isolation are up to 60 percent more likely to develop dementia. Social interactions stimulate brain networks in ways that puzzles or solo activities cannot.

Quit smoking:

Smoking increases the risk of dementia by about 30 percent due to toxic chemicals that damage brain cells and blood vessels. However, experts say quitting can dramatically reduce this risk, with former smokers reaching the same risk level as non-smokers within a few years.

Challenge your brain:

While artificial intelligence has become part of daily life, experts stress the importance of mental effort. Learning new skills, taking courses, or solving problems independently helps strengthen brain connections. Studies show that adult education can significantly lower dementia risk by keeping the brain active and adaptable.

Limit or avoid alcohol:

Alcohol can cross the brain’s protective barrier and damage brain cells. Excessive drinking also harms blood vessels and increases the risk of stroke, heart disease, and obesity. Health experts recommend staying within safe drinking limits, as heavy alcohol consumption has been linked to a higher likelihood of dementia.

Medical experts emphasize that while no single habit can completely prevent dementia, adopting these lifestyle changes can greatly improve brain health and reduce the risk of cognitive decline over time.