If you want to safeguard your brain and prevent cognitive decline, small, effective changes to your daily routine can make a huge difference. Astonishingly, up to 45% of dementia cases might be delayed or averted simply by adopting specific behaviors. Experts emphasize that there’s no time like the present to start implementing these strategies, especially because reversing brain damage is often unattainable once it occurs, warns Dr. Eva Feldman from the University of Michigan.

So, what exactly can you do to protect your most vital organ? We consulted eight neurologists and neuroscientists for their top recommendations.

1. Protect Your Head with a Helmet

Wearing a helmet is crucial for those engaged in activities like biking or skiing. Traumatic brain injuries can have severe long-term effects, including chronic traumatic encephalopathy (C.T.E.), which jeopardizes cognitive functionality. Always prioritize your safety, as even a single head injury can have lasting consequences.

2. Use Earplugs During Loud Activities

Hearing loss is increasingly linked to dementia risks, especially in older adults. Protect your ears during noisy tasks—like mowing the lawn or attending loud events—using ear protection. Regular hearing tests are essential if you are over 50 or frequently exposed to loud sounds. Wearing hearing aids—when needed—will not only enhance your hearing but also keep your brain engaged.

3. Schedule Regular Eye Exams

Vision loss has been correlated with cognitive decline. A recent study showed that one-third of adults over 71 with severe vision impairment also suffered from dementia. Regular eye check-ups and addressing vision problems with corrective lenses can help maintain cognitive function.

4. Incorporate Physical Activity into Your Day

Exercise is a powerful ally for brain health: regular physical activity increases blood flow and oxygen delivery to the brain. Even light exercise, such as walking, and minimizing prolonged sitting can have positive effects. Try using a stool or standing while working to engage your core.

5. Monitor Your Cholesterol Levels

High levels of low-density lipoprotein (LDL) cholesterol can impede blood flow to the brain and heighten the risk of cognitive decline. Implement a diet rich in fruits, vegetables, and whole grains, along with regular exercise, to maintain healthy cholesterol levels.

6. Prioritize Daily Oral Hygiene

Maintaining strong oral hygiene can protect against infections that may spread and affect the brain. Flossing daily, brushing regularly, and scheduling biannual dental check-ups can help prevent gum disease, which has been linked to cognitive decline.

7. Stay Socially Active

A robust social life can shield you from the negative impacts of isolation. Activities like joining a book club or simply enjoying regular dinners with loved ones can improve mental well-being, reducing the risk of cognitive impairment.

8. Wear a Mask on Poor Air Quality Days

Research suggests that air pollution can lead to cognitive decline. Protect yourself by wearing a mask when air quality is subpar. Additionally, using air filters at home can decrease your exposure to harmful particles, especially during events like wildfires.

9. Be Mindful of Your Neck's Health

The neck plays a vital role in supplying blood to the brain. Neck injuries can restrict blood flow, leading to serious implications for cognitive health. Always exercise caution when engaging in activities that can strain your neck.

10. Challenge Your Brain Regularly

Activities that stimulate your mind—like puzzles, learning a new skill, or engaging in creative arts—are essential for cognitive health. Continuous learning and mental challenges help to maintain and grow neural connections, fortifying your brain against decline.

Incorporating these simple yet effective strategies can significantly enhance your brain health and potentially help delay or prevent dementia. Start today to protect your brain and boost your cognitive resilience!