Your Brain Needs More Than Brain Games: What You Can Do to Protect Cognitive Health

Worried about dementia as you get older? You’re not alone.

The good news is that genetics and aging aren’t the whole story. Research increasingly suggests that many of the factors that protect your heart, blood vessels, muscles, and overall health may also help protect your brain.

A recent article in JAMA highlighted evidence that as many as 45% of dementia cases may potentially be preventable or delayed by addressing modifiable risk factors. That doesn’t mean dementia is completely preventable—but it does mean there are things you can do that may stack the odds in your favor. (JAMA Network)

So, what actually matters?

1. Keep moving—and make it count

Exercise isn’t just about your heart and muscles. Physical activity is associated with better brain health, too.

But this doesn’t mean you need to become a marathon runner.

Strength training, aerobic exercise, balance work, and simply reducing how much time you spend sitting all have a place.

And as we age, maintaining strength and physical function becomes increasingly important. Being able to get off the floor, climb stairs, carry groceries, get up from a chair, and react when you lose your balance isn’t just about fitness—it helps you remain independent.

2. Pay attention to your blood pressure

High blood pressure can damage blood vessels throughout the body, including those supplying the brain.

In fact, randomized trials have found that better blood pressure control can reduce the risk of mild cognitive impairment, and newer evidence suggests it may also reduce dementia risk. (JAMA Network)

Your blood pressure isn’t just a number your doctor checks at your annual physical. It is part of your long-term brain health.

3. Don’t ignore hearing loss

Hearing loss has emerged as an important modifiable risk factor for dementia.

Why? There are several possible explanations, including increased cognitive load, social isolation, and reduced engagement with your environment.

If you’re constantly saying, “What?” or turning the television up louder than everyone else, it may be worth getting your hearing checked.

4. Take care of your metabolic health

Diabetes, smoking, high cholesterol, and other cardiovascular risk factors are associated with increased dementia risk.

This is another reason that the things you do for your heart are often things you’re doing for your brain, too.

5. Stay connected

Your brain doesn’t exist in isolation.

Social connection and meaningful engagement are also associated with brain health. Staying involved with family, friends, your community, hobbies, and activities that challenge you can all be part of healthy aging.

6. Don’t underestimate the basics

There isn’t one magic supplement, exercise, diet, or “brain hack” that guarantees you’ll avoid dementia.

Instead, the evidence increasingly points toward a multidimensional approach—regular physical activity, healthy nutrition, good sleep, cardiovascular risk management, social connection, cognitive engagement, and addressing things like hearing loss. Trials such as FINGER and US POINTER have found benefits from structured programs that combine several of these lifestyle factors rather than focusing on just one. (JAMA Network)

Your brain is part of your body—and taking care of your body is one of the ways you can take care of your brain.

And perhaps most importantly, it’s never too late to start.

Sources

Rubin R. Nearly Half of Dementia Cases May Be Preventable—Here’s What the Research Says So Far. JAMA. Published September 4, 2026. doi:10.1001/jama.2026.9439. (JAMA Network)