Nearly 45 per cent of dementia cases may be preventable or delayed through lifestyle and behavioural changes, according to experts cited by Inc. Specialists say protecting brain health does not necessarily require a dramatic lifestyle overhaul, but can begin with everyday habits involving sleep, physical activity and overall health. JoAnn Manson, professor of medicine at Harvard Medical School and a physician at Mass General Brigham, says it is never too early or too late to address risk factors associated with cognitive decline. Sleep experts recommend that most adults aim for seven to nine hours of sleep each night, while maintaining regular bedtimes and waking times—including weekends. Morning sunlight, daytime activity and a relaxing bedtime routine with reduced screen exposure may also support better slee. Researchers say adequate sleep is important for memory consolidation and other brain processes. Irregular sleep patterns may affect cognitive and overall health. Loud snoring, gasping or pauses in breathing can be signs of sleep apnoea and should be discussed with a healthcare professional. Regular movement is another important habit. Manson recommends brisk walking for around 30 minutes a day, where appropriate. Experts also suggest short activity breaks, such as walking for a few minutes, climbing stairs or standing up regularly during prolonged sitting. Blood pressure, cholesterol and blood glucose are important risk factors to monitor. Experts note that cardiovascular health is closely connected with brain health, and managing these conditions can also help reduce risks of heart attack and stroke. Reading, learning, maintaining social connections and avoiding isolation may support cognitive health. Experts also recommend addressing hearing and vision problems through regular screening and appropriate treatment. A nutritious diet, including Mediterranean-style eating patterns, is another recommended approach. However, dementia risk reduction is not a guarantee against developing the condition.

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