Short answer: There are evidence-based lifestyle steps that may help slow dementia progression or delay its onset, especially for Alzheimer’s disease. Implementing a combination of healthy diet, regular physical activity, vascular health management, cognitive engagement, social connection, and good sleep can be beneficial. The following overview summarizes practical approaches supported by expert organizations and research.

What to focus on

• Diet and nutrition
  • Aim for a heart- and brain-healthy pattern, such as the Mediterranean or MIND diet, which emphasize vegetables, fruits, whole grains, legumes, nuts, olive oil, fish, and limited red meat and processed foods. These patterns are associated with slower cognitive decline in observational studies and may help reduce risk over time.
  • Practical tips: eat a colorful plate of fruits and vegetables daily, choose nuts as a snack, prefer whole grains, use olive oil for cooking, and consume fish regularly.
• Physical activity
  • Engage in regular aerobic exercise (e.g., brisk walking, cycling, swimming) and include strength training a couple of days per week. Even moderate activity can support brain and heart health.
  • Practical tips: aim for at least 150 minutes of moderate-intensity activity per week, plus two sessions of resistance training. Find activities you enjoy to improve adherence.
• Cardiovascular and metabolic health
  • Manage blood pressure, cholesterol, and blood sugar; maintain a healthy weight; avoid smoking; and get regular medical checkups. Good cardiovascular health is linked to better brain outcomes.
  • Practical tips: monitor blood pressure and labs, discuss sleep apnea screening if needed, and consult a clinician before starting new medications or supplements.
• Sleep and mood
  • Prioritize consistent, quality sleep and manage sleep disorders. Poor sleep and mood disorders can affect cognition and daily functioning.
  • Practical tips: establish a regular sleep schedule, create a calming pre-sleep routine, and limit caffeine late in the day. Seek evaluation for sleep apnea or other sleep disturbances if present.
• Mental stimulation and social engagement
  • Keep the brain active with challenging activities (puzzles, languages, music, new skills) and maintain regular social interactions. These activities may support cognitive reserve and daily functioning.
  • Practical tips: schedule regular social activities, join clubs or classes, and set aside time for learning new skills.
• Medication and supplementation
  • Review all medications with a healthcare provider to minimize cognitive side effects. There is no proven pill to permanently slow dementia, but some medications can influence symptoms or sleep.
  • Practical tips: talk to a clinician before starting or stopping any supplement or prescription, especially those with sedative or blood-pressure effects.

Practical plan to start now

• Week 1–2: Audit your current lifestyle. Note dietary habits, physical activity, sleep patterns, and social engagement. Set 1–2 small, sustainable goals (e.g., add one serving of vegetables to lunch, walk 20–30 minutes daily, join a weekly social group).
• Month 1: Implement a consistent exercise routine (aerobic plus strength), adopt a brain-healthy eating pattern, and optimize sleep hygiene.
• Months 2–6: Increase cognitive and social activities; reassess cardiovascular risk factors with a primary care provider; address sleep disorders if present.
• Ongoing: Regular check-ins with your healthcare team to monitor cognition, mood, vascular health, and medication effects; adjust plans as needed.

When to seek professional help

• If you notice noticeable changes in memory, thinking, or daily functioning, or if there are concerns about a dementia diagnosis, consult a healthcare professional promptly.
• A clinician can help assess risk factors, screen for reversible contributors, review medications, and tailor a plan to individual needs.

If you’d like, share your current age, health conditions, activity level, and dietary preferences, and a tailored, step-by-step plan can be drafted to fit your situation.