It’s never too soon (or too late) to start protecting your brain. While the age group most at risk of cognitive decline is those 65 and older, research published in the Lancet suggests that taking steps to boost your brain health in your 40s can pay huge dividends in preventing cognitive decline as you age. These steps include healthy lifestyle habits like regular physical activity, keeping your mind engaged, maintaining social relationships and reducing stress.
One of the best things you can do during midlife to help prevent dementia later is eating a healthy, balanced diet. This is especially true for an eating pattern that prioritizes brain-friendly nutrients that can help stave off cognitive decline and keep your body’s most important organ functioning well for decades to come. Keep reading to discover more about this brain-healthy eating pattern and other tips to help prevent dementia.
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Eating a diet rich in vegetables, fruits, whole grains and lean proteins can help maintain cognitive function and support brain health as you age. One diet in particular, the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, combines elements of the Mediterranean and DASH diets, designed specifically to support brain health and reduce the risk of neurodegenerative diseases.
The MIND diet emphasizes the consumption of brain-healthy foods like leafy green vegetables, berries, nuts and olive oil. These foods are rich in antioxidants, vitamins and healthy fats that can help combat oxidative stress and inflammation linked to cognitive decline.
“The MIND diet provides a good source of nutrients that have been shown to slow cognitive decline, including omega-3 fatty acids, vitamin K, choline, lutein, zeaxanthin, folate, flavonoids and beta carotene,” explains Shelley Balls, M.D.A., RDN, LDN, a registered dietitian and nutritionist for Consumer Health Digest.
Another brain-friendly aspect of the MIND diet is that it discourages the consumption of ultraprocessed foods, red meats and added sugar. These foods have been associated with an increased dementia risk and other cognitive health issues.
According to the National Institutes of Health, adopting the MIND diet can lower your risk of Alzheimer’s disease (a form of dementia) by 53% and is associated with a “substantial slowing of cognitive decline.” Additionally, a recent review published in Advances in Nutrition suggests that the MIND diet may improve memory and delay brain aging in midlife.
“Your 40s are a crucial time to ensure you’re nourishing the brain, especially since Alzheimer’s starts 20-plus years before memory loss and other symptoms appear,” says Maggie Moon, M.S., RD, a brain-health nutrition specialist and author of The MIND Diet: 2nd Edition. She adds, “One in nine adults 45 years and older experience subjective cognitive decline, a form of cognitive impairment that can signal early warning signs of dementia.”
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Other Tips to Help Prevent Dementia
Following a brain-healthy eating pattern like the MIND diet is an excellent way to protect your brain health at any age. That said, if you’re looking for other ways to take care of your brain and lower your dementia risk, consider adopting the following healthy lifestyle habits.
1. Engage in Regular Physical Activity
Regular physical activity is crucial for brain health and dementia prevention. Amy Reichelt, Ph.D., a nutritional neuroscientist and researcher at the University of Adelaide, says, “Physical exercise and staying active promote the release of BDNF (brain-derived neurotrophic factor) and other neurotrophic factors, which can increase neuroplasticity in the brain. Aerobic exercise also improves cardiovascular health and increases blood flow to the brain.” Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous exercise each week to support your mental health and cognitive function.
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2. Stimulate Your Brain
Keeping your brain active through mental stimulation can help protect against dementia. Reading, solving puzzles or learning new skills can challenge your brain and keep it running smoothly. “Engaging the brain can be mental or physical, like playing word games or learning to dance,” says Moon.
3. Maintain Social Connections
According to the Alzheimer’s Association, strong social connections and regular social interactions are beneficial for cognitive health and can lower your dementia risk. “Humans are social creatures, and social interactions provide us with a mental workout that stimulates our brain’s cognitive capacity through new ideas and support, as well as helping to improve mood and creating a sense of purpose,” explains Reichelt.
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4. Get Quality Sleep
It’s no secret that getting enough quality sleep is essential for nearly every aspect of your health, and cognitive function is no exception. The NIH reports that adults in their 50s and 60s who sleep six hours or less on average have a 30% higher risk of developing dementia later in life compared to those who sleep seven hours or more.
“Sleep is a key period of restoration for the brain, since it is the time when the brain processes and consolidates information acquired throughout the day,” explains Reichelt. “During sleep, the brain's glymphatic system becomes more active, removing waste products and toxins, such as the pathological beta-amyloid proteins, which can form the beta-amyloid plaques associated with Alzheimer's disease.”
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5. Manage Stress
Chronic stress can contribute to inflammation and impair cognitive function over time, potentially speeding up cognitive decline. Studies suggest that high levels of stress hormones like cortisol can negatively affect brain structures involved in memory and learning, such as the hippocampus. “Short-term memory loss is one of the first cognitive consequences of stress,” cautions Moon.
Trying to pay extra attention to the positive things in your life can help manage stress and prevent dementia. “Having a positive mental state appears to be strongly associated with brain health and could potentially be a protective factor in the onset of neurodegenerative disorders,” says Balls. If you’re struggling with stress and need help on how to manage it, talk to your health care team about the best approach for you.
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The Bottom Line
Your 40s are an essential time to start protecting your brain health by adopting healthy lifestyle habits. The best thing you can do is eat a brain-healthy diet like the MIND diet to help combat oxidative stress and inflammation associated with dementia and cognitive decline. Other healthy lifestyle habits to support brain health and cognitive function include regular physical activity, mental stimulation, maintaining social connections, prioritizing sleep and stress management.
