As we age, it’s natural to experience changes in memory and thinking. But dementia is not an inevitable part of growing older. Research shows that there are many simple, everyday actions we can take to help protect brain health well into our golden years.

Whether you’re a senior looking to stay mentally sharp or a caregiver supporting a loved one, below are some tips to reduce the risk of dementia and promote cognitive wellness.

1. Stay Active—Physically and Mentally

Movement benefits more than just the body—it keeps the brain healthy, too. Even light activities like walking, gardening, or gentle stretching can make a difference.

Tips for seniors:

Go for a daily walk around the neighborhood or inside a mall.

Try a chair yoga or tai chi class designed for older adults.

Tips for caregivers:

Encourage routine activities that include light exercise.

Join in—movement is more fun (and motivating) when done together!

2. Eat for Brain Health

What we eat affects how we think and feel. Diets rich in vegetables, whole grains, lean proteins, and healthy fats are linked to better brain function.

Easy food swaps:

Choose olive oil instead of butter.

Add leafy greens or berries to your meals.

Swap red meat for fish like salmon or mackerel once a week.

Caregivers can help by:

Planning and preparing brain-healthy meals.

Encouraging regular, balanced eating—especially if appetite is reduced.

3. Keep the Mind Engaged

Learning new things and staying mentally active helps keep the brain sharp.

Simple activities:

Do crossword puzzles, Sudoku, or jigsaw puzzles.

Play memory games or card games.

Read books or listen to audiobooks.

For caregivers:

Set up a daily “brain break” activity.

Encourage hobbies like knitting, painting, or music.

4. Stay Connected with Others

Isolation and loneliness can increase the risk of cognitive decline. Staying socially active helps protect emotional and brain health.

Ways to stay connected:

Call or video chat with friends or family regularly.

Join a local senior center or virtual group activity. The Baum Center offers fantastic programs that are great for staying involved!

Invite neighbors over for a cup of tea or game night.

Caregiver tip:

Help create regular social opportunities—whether it’s attending a weekly church group or helping a loved one write letters to old friends. Caregivers’ Day Out in Kill Devil Hills and Manteo offer a great option for those with dementia to socialize as well as gives caregivers time for themselves.

5. Manage Health Conditions Carefully

Conditions like high blood pressure, diabetes, hearing loss, and depression can increase the risk of dementia if not properly managed.

For seniors:

Keep up with doctor visits and medications.

Monitor your hearing and consider hearing aids if needed.

For caregivers:

Assist with medication schedules and appointments.

Track health changes and communicate with healthcare providers.

Small Steps, Big Impact

Dementia prevention doesn’t mean major life changes overnight. It’s about small, steady steps—taken together over time. Whether you’re a senior caring for your mind, or a caregiver supporting a loved one, know that your efforts make a difference.

Caring for the brain is an act of love—for ourselves and those we care for. Start today, and take it one day at a time.

Helpful Resources:

Local senior centers often offer fitness classes and educational programs.

Alzheimer’s Association (alz.org) and Outer Banks Dementia Friendly Coalition provides caregiver support and tools.

Talk to your doctor about brain health screenings and preventive care.