Protecting your brain from harm can help prevent dementia. While we can’t change our genes or stop the clock on aging, there are some risks we can control, like preventing head injuries, looking after our mental health, and drinking in moderation. These choices have a big impact on how well our brains age and play a key role in lowering dementia risk.
Studies suggest that traumatic brain injury increases the odds of developing dementia by over 1.5 times, depression can double the risk, and heavy drinking not only speeds up memory decline, but can also trigger dementia years earlier.
The good news? These risks are preventable and treatable. With the right changes, you can strengthen your brain’s resilience and lower your chances of cognitive decline.
Here are four practical ways to start:
1. Prevent Falls and Head Injuries
Falls are the number one cause of head injuries in older adults. Even a mild concussion can increase dementia risk, years later. Preventing falls protects not only your bones but also your brain.
How to do it: Keep your living space safe by removing tripping hazards like loose rugs, improving lighting, and adding grab bars in bathrooms. Balance and strength exercises such as Tai Chi or yoga can greatly reduce fall risk, while wearing well-fitting, supportive shoes provides extra stability and protection.
2. Address Depression Early
Depression isn’t just about mood; it affects the brain too. Stress hormones linked to depression can damage brain cells, and in older adults, depression has been shown to nearly double the risk of dementia.
How to do it: “Pay attention to signs such as persistent sadness, low energy, or withdrawing from loved ones and activities,” says geriatric psychiatrist Dr. Amer Burhan. If these symptoms show up, talk to your doctor about treatment options. “By getting the right support, you not only lift your mood but also protect your brain health for the long term,” says Dr. Burhan.
3. Limit Alcohol Consumption
While alcohol is part of many people’s social lives, excessive drinking can be hard on the brain. Heavy drinking is strongly linked to early-onset dementia which strikes before the age of 65. Over time, too much alcohol shrinks brain tissue and speeds up memory decline.
How to do it: If drinking has become a way to cope, try replacing it with healthier habits. Joining a walking group, exploring hobbies, or taking part in community activities can offer the same sense of connection without the risks that alcohol brings. Dr. Burhan recommends speaking with your doctor about healthy alcohol use and strategies.
4. Build Brain Resilience with Healthy Habits
Protecting the brain from damage isn’t just about avoiding risks; it’s also about building resilience. A healthy lifestyle helps the brain recover from stress and reduces the harmful impact of injuries, depression, or alcohol. A healthy lifestyle gives your brain “reserve power” to bounce back from stress and age-related changes.
How to do it: “Support your brain by staying physically active, eating a diet full of nutritious foods, and getting enough restorative sleep,” says Dr. Burhan. Social connections also play a big role – whether through friendships, clubs, or community events. These everyday habits improve the brain’s ability to adapt and create new pathways, helping to protect memory and thinking skills well into later life.
At Amica Senior Lifestyles, we understand the unique needs of seniors and offer services to enrich quality of life and foster brain health.
We provide healthy cuisine, specialized care, and engaging social programs. Our daily fitness classes range from seated mobility, yoga, strength training, and balance, to Zumba, Tai Chi, aqua fitness and more.
For residents with dementia, Amica offers specialized life-enrichment activities and personalized care in a safe and secure environment.
This series was developed in partnership with Dr. Amer Burhan, a renowned geriatric and brain intervention psychiatrist. He’s the Endowed Chair for Applied Mental Health Research at the Ontario Shores Centre of Mental Health Sciences as well as associate professor in Psychiatry at the University of Toronto. The doctor is also an adjunct professor at Ontario Tech University in Oshawa as well as at Western University in London, Ontario. He's internationally recognized for his work in cognitive and mental-health research. Learn more about his current research.
Disclaimer: The information provided in this guide is for general informational purposes only and should not be considered professional advice. Always consult with a qualified professional for any specific concerns.