Reducing the risk of dementia is increasingly understood as a lifelong process, influenced by various aspects of daily life. The growing body of research suggests that what’s beneficial for overall physical health often protects brain health as well. Here are four newly identified strategies that can help support your brain and potentially lower your chances of developing dementia.
1. Prioritize Deep and REM Sleep
Getting enough sleep isn’t just about the number of hours you spend in bed. The quality of your sleep specifically the time spent in deep and REM (rapid eye movement) sleep is now known to play a vital role in brain health. These stages of sleep are essential for clearing toxins from the brain and supporting memory formation. A lack of deep and REM sleep, particularly in midlife, has been linked to shrinkage in brain regions vulnerable to Alzheimer’s.
To assess whether you’re getting enough restorative sleep, you can keep a sleep diary and pay attention to how refreshed you feel upon waking. Feeling tired during the day, especially in quiet or passive situations, can be a sign that your nighttime sleep isn’t as restorative as it should be. Sleep trackers and smartwatches can offer further insight by estimating how much time you spend in different sleep stages. Over time, this information can help you and your doctor identify patterns and improve your sleep quality.
2. Embrace Gentle Movement
Exercise is widely known to benefit both body and brain, but new research suggests that the intensity may not matter as much as previously thought. Light stretching, balance, and range-of-motion exercises performed regularly can be just as effective as moderate or high-intensity workouts in slowing cognitive decline in people with mild memory problems.
These findings emphasize that consistency is key. Regular physical activity even at a lower intensity may help stabilize cognitive function over time. This opens the door for more people, especially older adults or those with physical limitations, to participate in brain-supportive exercise routines that are accessible and sustainable.
3. Keep LDL Cholesterol in Check
Managing cholesterol, specifically low-density lipoprotein (LDL) levels, can significantly influence dementia risk. Research shows that maintaining LDL cholesterol levels below 70 mg/dL is associated with a substantial reduction in the risk of dementia and Alzheimer’s. Cholesterol affects inflammation and blood flow in the brain, and elevated LDL levels are linked to damage in the brain’s small arteries.
Statins, commonly prescribed to lower LDL cholesterol, may also offer brain-protective benefits. While further research is needed to fully understand how these medications influence dementia-related processes, they may reduce inflammation and potentially slow the buildup of harmful proteins in the brain.
4. Diabetes Drugs May Offer Brain Benefits
For individuals over 50 with type 2 diabetes, certain medications could help protect cognitive function. Two classes of drugs GLP-1 receptor agonists and SGLT2 inhibitors have been linked to a significantly lower risk of Alzheimer’s and related dementias. While the evidence is still developing, these drugs could play a dual role in managing blood sugar and supporting long-term brain health.
Though more rigorous studies are underway to confirm these findings, the early data reinforces the connection between cardiometabolic health and dementia prevention. Focusing on managing diabetes, cholesterol, and sleep quality collectively supports a healthier brain.
Together, these four approaches demonstrate how a holistic focus on physical wellness through sleep, exercise, metabolic health, and medication where appropriate can also safeguard cognitive function over time.
