Are you worried about dementia or your memory? Globally-renowned neuroscientist Dr. Sabina Brennan offers tips to help prevent dementia.

Our brain is the most critical organ in our body, yet we often neglect it. As the global population ages, the number of adults with dementia is expected to rise to 132 million by 2050. Though there’s no cure for dementia, lifestyle changes can make a difference. Here are six ways to potentially lower your risk, based on Dr. Brennan’s advice.

1. Get Enough Sleep: Sleep is crucial for brain health. Adults need 7-8 hours of sleep per night, yet only one in three people get enough. Sleep cleanses the brain of toxins, including beta-amyloid, which is linked to Alzheimer’s disease. Maintaining a regular sleep schedule is essential for getting both REM and non-REM sleep, which supports learning and memory.

2. Manage Stress: Feeling forgetful or cranky? These could be signs of stress, which can negatively impact your brain over time. Dr. Brennan notes that some stress is beneficial, pushing us to engage in challenging tasks that protect our brain. Chronic stress, however, can damage brain cells and increase dementia risk. Shift your perspective to see stressful situations as exciting challenges rather than threats.

3. Stay Social: Loneliness can harm brain health. Spending just ten minutes a day on social activities boosts brain volume and efficiency. Engaging in hobbies and social interactions can delay memory decline and support brain plasticity.

4. Drink Moderately: While some say red wine is healthy in small amounts, excessive drinking harms the brain. Drinking more than thirty units of alcohol per week significantly increases the risk of hippocampal damage, while even moderate drinking raises the risk compared to non-drinkers. Keep alcohol consumption to a minimum.

5. Exercise Regularly: Physical activity not only benefits your body but also enhances brain health. Even moderate exercise can reduce dementia risk and improve memory and cognitive function over time. Starting any time, regardless of age, can be beneficial.

6. Smile More: Smiling triggers the release of chemicals like dopamine, serotonin, and endorphins, which promote happiness and reduce stress. This can enhance brain function, improve memory, and offer protection against cognitive decline.

Dr. Sabina Brennan is a research psychologist and an expert in understanding dementia risk factors. For more strategies to boost brain health and delay cognitive decline, check out her book, “100 Days to a Younger Brain.”