Dementia is a disease that affects memory, thinking, and the ability to do everyday things for millions of people around the world. There’s no surefire way to avoid it, but studies have shown that some *good habits* can help lower your chance and keep your brain healthy. It’s not just good for your mind that these seven habits are good for you. Find out what they are and how you can use them in your daily life.

1. Keep moving around

You can keep your body in shape by working out, but it can also help your brain. Being active on a regular basis increases blood flow to the brain, helps new brain cells grow, and lowers inflammation. Try to do some kind of mild exercise every day for at least 30 minutes. Some ideas are brisk walks, cycling, or yoga. Doing little things every day, like climbing the stairs or stretching at your work, add up.

2. Eat a Healthy Diet

Your brain is just as important as your body when it comes to what you eat. It’s good for your brain to eat lots of fruits, veggies, whole grains, lean meats, and healthy fats. People who follow the Mediterranean diet are less likely to get dementia because it includes lots of foods like nuts, fish, olive oil, and fresh greens. A easy place to start is by switching from processed snacks to healthy ones like almonds or berries.

3. Use your mind often

Your brain also needs to work out! Mental activity can help your brain store more resources that can help you delay the start of your symptoms. You can keep your mind sharp by reading, doing puzzles, picking up a new skill, or even playing an instrument. Make things more difficult for yourself by doing a Sudoku game or starting a new sport you’ve always been interested in.

4. Make friends and family.

People need deep, important connections to stay mentally and emotionally healthy. Keeping up with friends and family lowers feelings of loneliness, which is linked to a higher risk of dementia. Spend time with people you care about, join neighborhood groups, or even get together over a hobby. A quick phone call or coffee date can do great things for your mind and happiness.

5. Put getting good sleep first

As you sleep, your brain gets rid of waste and strengthens memories. Not getting enough sleep can hurt your ability to think and remember things. Each night, adults should try to get 7 to 9 hours of good sleep. Setting a regular bedtime routine, limited screen time before bed, and making sure your room is dark and quiet can all help you sleep better. Talk to your doctor if you’re having trouble sleeping.

6. Keep stress levels in check

Long-term worry can hurt your brain, making it harder to focus and remember things. One of the best healthy habits you can form is learning how to deal with worry. Mindfulness meditation, deep breathing techniques, or just being outside can help you feel less stressed. A small amount of time every day to relax can make a big difference.

7. Stay away from harmful things

If you smoke or drink too much booze, you have a much higher chance of getting dementia. Giving up smoking isn’t easy, but it’s worth it for your brain and body. Also, if you drink booze, don’t drink too much at once; instead, drink slowly. Tomorrow’s brain health will be better because of the choices you make today.

Get started today on making healthy habits.

You don’t have to feel overwhelmed by taking care of your brain. Changes you make every day that are small but steady can add up over time. Pick out one or two of these good habits to start, and then build on them over time. You’ll feel better after doing this.

Remember that you can always put your brain health first, no matter what time of day it is. You can greatly lower your risk of dementia by staying busy, eating well, keeping in touch with friends and family, and dealing with stress. For your brain and general health, make the choice today to live a better, more active life.

FAQs on Healthy Habits

Q1. Why are healthy habits important?
Healthy habits help improve your physical, mental, and emotional well-being. They reduce the risk of chronic diseases, boost energy levels, improve mood, and enhance overall quality of life.

Q2. What are some examples of healthy daily habits?

• Exercising regularly (e.g., a 30-minute walk or yoga session).
• Eating a balanced diet with fruits, vegetables, and whole grains.
• Drinking plenty of water to stay hydrated.
• Practicing mindfulness or meditation to manage stress.
• Setting a consistent sleep routine for 7-8 hours of rest.

Q3. How can I start building healthy habits?

• Begin with small, achievable goals, like walking for 10 minutes daily.
• Identify habits that align with your personal goals and values.
• Plan your day and set reminders to follow through, such as meal prepping or scheduling workouts.
• Track your progress and celebrate small wins.

Q4. What are some tips for staying consistent with healthy habits?

• Make it easy by integrating habits into your daily routine (e.g., stretch after brushing your teeth).
• Stay flexible, and learn to adapt when life gets busy.
• Find a partner or support system to stay motivated.
• Remember your “why” to stay focused on the bigger picture.

Q5. How long does it take to form a new habit?
According to research, it can take anywhere from 21 to 66 days to form a habit, depending on the person’s commitment and the complexity of the habit. Consistency is key!

Q6. Can I break unhealthy habits while building new ones?
Yes, you can! Start by identifying triggers for unhealthy habits and replacing them with positive alternatives. For example, swap late-night snacking with an evening herbal tea routine.

Q7. How do healthy habits benefit mental health?
Regular exercise boosts endorphins and reduces stress, while a nutrient-rich diet improves brain function. Practices like journaling or mindfulness keep you grounded and help manage anxiety.

Q8. What’s the easiest habit to start with for a healthier lifestyle?
Drinking more water is a simple yet impactful habit. Carry a water bottle and aim for at least 8 glasses daily. Staying hydrated boosts energy, supports digestion, and improves focus.

Q9. What should I do if I fall off track?
It’s okay to slip up occasionally. Reflect on what caused the setback, adapt your strategy, and start again without guilt. Progress is more important than perfection.

Q10. Can I work on multiple habits at the same time?
It’s better to focus on one habit at a time for long-term success. Once a habit becomes second nature, you can add another to build a well-rounded, healthy lifestyle.

Q11. How do healthy habits impact long-term health?
Over time, healthy habits reduce the risk of illnesses like heart disease, diabetes, and depression. They also improve vitality, helping you stay active and independent as you age.

Q12. How can I make healthy habits enjoyable?
Choose activities and foods you genuinely enjoy, like dance classes or experimenting with new healthy recipes. Invite friends or family to join in to make it a fun, shared experience!