How Can I Train My Brain to Prevent Dementia? Smart Habits That Work
Understanding Dementia and Why Brain Training Matters
Dementia isn't just "getting old." It's a set of symptoms—like memory loss, confusion, language issues—caused by diseases that damage the brain. Alzheimer’s is the most common, but not the only one. The scary part? There’s no cure (yet). But here’s the good news: you can reduce your risk, and one of the best tools is... your brain.
Yes, training your brain is legit. And no, you don’t have to become a math genius or learn quantum physics (unless you want to, then hey—go for it).
Neuroplasticity: Your brain's superpower
Your brain can reorganize and grow new connections even as you age. That’s neuroplasticity. But like any muscle, it needs to be worked, challenged, even confused a little, to stay in shape.
Daily Mental Exercises to Keep Your Brain Sharp
Learn something new (even if it’s weird)
Whether it's a new language, a musical instrument, or how to juggle flaming torches (okay, maybe not that last one), new skills push your brain to create new pathways.
Apps like Duolingo or simply trying to write with your non-dominant hand—these things stimulate areas of your brain that often stay on autopilot.
I tried learning basic Japanese last year. Couldn’t get past “konnichiwa” for weeks, but my brain was definitely working overtime. Felt kinda cool.
Play brain games... but not too much
Sudoku, crosswords, logic puzzles, memory games—these are good. They improve focus and short-term memory. But don’t get obsessed with that one app that promises to "make you 30% smarter." It’s about variety and challenge—not repetition.
Mix it up. One day do a puzzle, the next try a creative writing prompt. Keep the brain guessing.
Read regularly (and not just headlines)
Books are like food for your brain. Reading fiction, especially, engages memory, language processing, and emotional connection. Non-fiction boosts knowledge and critical thinking. And no, Instagram captions don’t count.
Physical Health = Brain Health
Exercise: yep, move your butt
Studies show that regular aerobic exercise (think walking, cycling, swimming) can delay or prevent dementia. Why? It increases blood flow to the brain, reduces inflammation, and encourages growth of new neurons. It's like miracle-gro for your head.
Even 30 minutes, 3-4 times a week can make a big difference.
Eat brain-boosting foods
The Mediterranean diet—rich in leafy greens, olive oil, berries, fish, and nuts—has been linked to lower dementia risk. Avoiding ultra-processed junk also helps (yes, that means fewer fries and sodas… sorry).
I swapped my afternoon chips for almonds a while back. Still crave the salt, but hey, small steps.
Manage Stress and Sleep—Seriously
Chronic stress is brain poison
When you're stressed all the time, your brain produces too much cortisol. Over time, that literally shrinks memory-related areas like the hippocampus. Yikes.
Meditation, yoga, deep breathing, or just a quiet walk—whatever works. The goal is to find something that helps you reset.
Sleep is non-negotiable
Lack of sleep messes with memory, decision-making, and emotional control. Deep sleep is when the brain “cleans out” waste proteins linked to Alzheimer’s. So don’t skip it.
Try to aim for 7-8 hours, and yes—put the phone down an hour before bed. Blue light isn’t doing you any favors.
Social Life and Purpose Keep You Mentally Young
Stay connected
Loneliness increases dementia risk. Social interaction boosts cognitive reserve, challenges your thinking, and keeps emotions stable. Call friends, join a book club, volunteer. Doesn’t matter what—just be with people.
Even casual chats at the coffee shop can make a difference. Don’t underestimate small talk.
Have a sense of purpose
Whether it’s gardening, mentoring, painting, or fixing up old radios—having a reason to get out of bed matters. It keeps your mind engaged and your emotions balanced.
One retired teacher I met started giving free math tutoring to neighborhood kids. He says it keeps him sharper than ever—and the kids love him.
Final Thoughts: Can You Really Train Your Brain to Prevent Dementia?
Yes, you can. It’s not about a magic pill or one weird trick. It’s about consistent, intentional habits that challenge your brain, keep your body healthy, reduce stress, and give your life meaning.
Start small. Pick one thing from this article and do it this week. Then build from there.
Your future brain will thank you.
How much height should a boy have to look attractive?
Well, fellas, worry no more, because a new study has revealed 5ft 8in is the ideal height for a man. Dating app Badoo has revealed the most right-swiped heights based on their users aged 18 to 30.
Is 172 cm good for a man?
Yes it is. Average height of male in India is 166.3 cm (i.e. 5 ft 5.5 inches) while for female it is 152.6 cm (i.e. 5 ft) approximately. So, as far as your question is concerned, aforesaid height is above average in both cases.
Is 165 cm normal for a 15 year old?
The predicted height for a female, based on your parents heights, is 155 to 165cm. Most 15 year old girls are nearly done growing. I was too. It's a very normal height for a girl.
Is 160 cm too tall for a 12 year old?
How Tall Should a 12 Year Old Be? We can only speak to national average heights here in North America, whereby, a 12 year old girl would be between 137 cm to 162 cm tall (4-1/2 to 5-1/3 feet). A 12 year old boy should be between 137 cm to 160 cm tall (4-1/2 to 5-1/4 feet).
How tall is a average 15 year old?
Average Height to Weight for Teenage Boys - 13 to 20 Years
| Male Teens: 13 - 20 Years) | ||
|---|---|---|
| 14 Years | 112.0 lb. (50.8 kg) | 64.5" (163.8 cm) |
| 15 Years | 123.5 lb. (56.02 kg) | 67.0" (170.1 cm) |
| 16 Years | 134.0 lb. (60.78 kg) | 68.3" (173.4 cm) |
| 17 Years | 142.0 lb. (64.41 kg) | 69.0" (175.2 cm) |
How to get taller at 18?
Staying physically active is even more essential from childhood to grow and improve overall health. But taking it up even in adulthood can help you add a few inches to your height. Strength-building exercises, yoga, jumping rope, and biking all can help to increase your flexibility and grow a few inches taller.
Is 5.7 a good height for a 15 year old boy?
Generally speaking, the average height for 15 year olds girls is 62.9 inches (or 159.7 cm). On the other hand, teen boys at the age of 15 have a much higher average height, which is 67.0 inches (or 170.1 cm).
Can you grow between 16 and 18?
Most girls stop growing taller by age 14 or 15. However, after their early teenage growth spurt, boys continue gaining height at a gradual pace until around 18. Note that some kids will stop growing earlier and others may keep growing a year or two more.
Can you grow 1 cm after 17?
Even with a healthy diet, most people's height won't increase after age 18 to 20. The graph below shows the rate of growth from birth to age 20. As you can see, the growth lines fall to zero between ages 18 and 20 ( 7 , 8 ). The reason why your height stops increasing is your bones, specifically your growth plates.