You walk into a room and draw a blank.
You lose the thread of a conversation mid-sentence. You spend ten minutes searching for your keys.
Usually, it’s nothing. But for a lot of people (and their families) moments like these plant a seed of worry that’s hard to shake.
Here’s something that might actually help with that worry: nearly half of all dementia cases may be tied to factors you can do something about.
The Alzheimer’s Association estimates up to 45% of cases are linked to modifiable lifestyle habits.¹ That’s not a small number. That’s an enormous opportunity.
June is Alzheimer’s & Brain Awareness Month. Here’s how to use it.
1. Take Sleep Seriously
Sleep isn’t downtime. It’s active maintenance. While you’re out, your brain is flushing waste, consolidating memories, and resetting for tomorrow.
Cut that short night after night, and things start to build up. Research has connected poor sleep to increased accumulation of the proteins associated with Alzheimer’s disease.
Where to start:
- Aim for 7–8 hours, going to bed and waking at consistent times
- Put your phone across the room 30 minutes before bed
- If you snore, feel unrefreshed after sleep, or are constantly tired, bring it up with your doctor
You don’t need perfect sleep. You just need better sleep, consistently.
2. Move in Whatever Way Works for You
You don’t need a gym membership or a training plan. You just need to get your blood moving.
Exercise increases circulation to the brain, which supports memory, sharpens focus, and lifts mood. And the bar is lower than most people think.
Ideas that actually fit into daily life:
- A 20-minute walk after dinner
- Gardening, yard work, or a bike ride
- Taking the stairs instead of the elevator
- A light resistance workout a few times a week
Consistency is the whole game here. Showing up matters more than intensity.
3. Feed Your Brain, Not Just Your Body
The brain runs on what you eat, and it notices when the fuel isn’t great.
Diets built around whole foods have been repeatedly linked to better cognitive health as we age. The specifics are simpler than most people expect.
More of this:
- Leafy greens: spinach, kale, arugula
- Berries, especially blueberries
- Fatty fish: salmon, sardines, mackerel
- Nuts, seeds, and olive oil
Less of this:
- Heavily processed foods
- Added sugars
- Saturated fats in large amounts
No need to overhaul everything at once. Small, consistent shifts add up over months and years.
4. Give Your Brain Something to Work On
Your brain is remarkably adaptable, but it needs input to stay that way.
Regular mental engagement builds what researchers call “cognitive reserve,” a kind of buffer that may delay the onset of symptoms even when changes are happening at the cellular level.
Ways to stay mentally engaged:
- Pick up a book, a language, or an instrument
- Do puzzles, play strategy games, learn something new
- Have real conversations, not just small talk
- Try a hobby that requires focus and skill-building
The goal isn’t to become a trivia champion. It’s to keep your brain active and curious.
5. Keep an Eye on Your Numbers
This one surprises people: brain health and heart health are deeply connected.
High blood pressure quietly damages the blood vessels that supply your brain. Unmanaged diabetes and cholesterol do the same. Over time, that damage adds up.
The basics that make a real difference:
- Know your blood pressure and check it regularly
- Stay current with medications, because consistency matters
- Don’t skip annual checkups
- Find a stress management approach that actually works for you (exercise, sleep, and social connection all count)
Your brain depends on healthy circulation. Protecting your heart protects your brain.
The Bigger Picture
Dementia doesn’t arrive overnight. It develops slowly, over years, which means the window to influence it is longer than most people realize.
The habits above aren’t dramatic interventions. They’re small, sustainable shifts that compound over time. Better sleep, more movement, real food, a curious mind, and a healthy heart. That’s most of it.
When It’s Time to Talk to Someone
Some changes go beyond normal aging. If you or someone close to you is experiencing any of the following, it’s worth getting a professional opinion:
- Memory lapses that are affecting daily life
- Confusion with familiar tasks or places
- Noticeable shifts in mood or behavior
- Struggling to find words in conversation
No referral needed. You can schedule directly at any of Minneapolis Clinic of Neurology’s five locations.
¹ Alzheimer’s Association. 2024 Alzheimer’s Disease Facts and Figures.
