Dementia is most commonly diagnosed in later life, but growing scientific evidence shows that the foundations for brain health are laid decades earlier. Researchers from the WHO, the Lancet Commission (2024 updates), and global Alzheimer’s organisations consistently highlight one key message: up to 40% of dementia cases may be influenced by modifiable risk factors that emerge during midlife.
This means that the choices we make in our 40s and 50s, particularly around lifestyle, health management, and mental wellbeing, play a significant role in shaping our cognitive health later on. While dementia cannot be completely prevented, there is strong evidence that proactive steps can reduce the risk or delay the onset of symptoms.
Below is an updated guide, based on the most credible scientific sources available, outlining practical steps that adults in midlife can take to support long-term brain health.
10 Evidence-informed ways to lower the risk of dementia
1. Support brain health through nutritious eating
A growing body of research in 2024 and 2025 continues to support nutrient-rich diets such as the Mediterranean and MIND diets. These eating patterns prioritise colourful vegetables, berries, whole grains, legumes, nuts, lean proteins, and healthy fats. Reducing processed foods and limiting sugar intake also supports metabolic and vascular health, both of which are strongly linked to cognitive function.
2. Stay consistently active
Physical activity remains one of the strongest modifiable factors for dementia risk reduction. The latest recommendations from the WHO encourage at least 150 minutes of moderate movement each week, including walking, swimming, dancing, or low-impact cardio. Strength training twice a week helps maintain muscle mass, supports balance, and promotes better blood flow to the brain.
3. Prioritise restful, high-quality sleep
New findings from sleep and neuroscience research continue to underline how essential sleep is for memory consolidation, toxin removal in the brain, emotional regulation, and long-term cognitive health. Adults are encouraged to establish a regular sleep schedule that allows for 7 to 8 hours of uninterrupted rest. Poor sleep in midlife, particularly chronic insomnia, has been associated with increased dementia risk.
4. Manage stress proactively and consistently
Recent studies continue to explore how chronic stress influences inflammation, cortisol levels, and structural changes in the brain. Over time, unmanaged stress can influence memory, reasoning, and emotional stability, contributing to cognitive decline. Mindfulness practices, relaxation techniques, and meaningful hobbies all reduce the impact of stress on brain health.
5. Create healthy boundaries around screen time
Long hours on screens can influence attention span, sleep quality, and mental wellbeing. Although research does not suggest that screen time directly causes dementia, excessive digital stimulation may contribute to mental fatigue and reduced cognitive balance. Regular breaks, device-free routines, and mindful usage support a healthier brain.
6. Stay socially connected
Loneliness and social isolation have been repeatedly identified by the Lancet Commission as significant risk factors for cognitive decline. Social connection supports emotional wellbeing, resilience, and brain activity. Regular interactions with family, friends, or community groups help maintain cognitive vitality.
7. Engage in cognitive stimulation
Challenging the brain strengthens neural networks and supports cognitive reserve. Activities such as reading, puzzles, strategy games, creative arts, learning new skills, or continuing education provide meaningful opportunities for mental exercise. The more varied the cognitive engagement, the better the long-term benefits.
8. Monitor and manage chronic health conditions
Hypertension, diabetes, high cholesterol, obesity, and chronic inflammation are all linked to increased dementia risk. Regular monitoring and treatment through medical supervision, combined with lifestyle adjustments, form an essential part of dementia prevention strategies recommended in 2025 guidelines.
9. Avoid or reduce harmful substances
There is now extensive evidence linking smoking and excessive drinking to cardiovascular damage and cognitive decline. Alcohol misuse is closely associated with both Alzheimer’s and vascular dementia. Limiting alcohol intake and eliminating tobacco use are important steps in reducing dementia risk.
10. Schedule routine medical screenings
Midlife is the optimal time to begin regular cognitive, metabolic, and cardiovascular screening. Early identification of risk factors allows for faster and more effective intervention. Routine check-ups help track subtle changes and ensure long-term health is supported.
A proactive approach to brain health
Although no lifestyle change can offer complete protection against dementia, research continues to demonstrate that early, consistent interventions significantly reduce the risk or delay onset. The message from global health experts is clear: it is never too early to start caring for your brain, and midlife is the most impactful window for making meaningful changes.
By adopting healthier habits, seeking medical support, and prioritising mental and physical wellbeing, adults in their 40s and 50s can build cognitive resilience that supports a better quality of life in later years.