How to prevent dementia: Protect your brain with healthy habits like deep sleep, nutritious diet, more

Eating colourful, fresh meals and getting deep, uninterrupted sleep each night is brain care. These daily choices may help shield your memory and mind from dementia in the future (Image: Canva)

Dementia is a condition that affects the brain. It causes problems with memory, thinking, and understanding. People with dementia may forget things, get confused easily, or struggle to do everyday tasks. Everyday habits like what you eat for breakfast and how well you sleep each night play a bigger role than you think.

Studies suggest that what you eat affects how you think. “Diets like the Mediterranean or MIND diet, rich in leafy greens, berries, fish, nuts, and olive oil, are known to reduce brain inflammation and oxidative stress,” says Dr Aditya Gupta, Director, Neurosurgery and Cyberknife, Artemis Hospital Gurugram. “Omega-3s from fish and antioxidants from berries, in particular, support memory and slow cognitive ageing,” he adds.

On the flip side, processed foods, sugar, and trans fats are linked to higher risk of memory decline.

Also read | Dementia: Manage blood pressure, ensure quality sleep, exercise daily to reduce risk

Deep sleep is important. During deep sleep, the brain flushes out waste, including beta-amyloid, a protein closely linked to Alzheimer’s disease. “Sleep isn’t just rest, it’s repair. Poor sleep or conditions like sleep apnoea interrupt this process, potentially speeding up cognitive decline. He recommends 7–9 hours of uninterrupted sleep per night and suggests a tech-free wind-down routine to boost sleep quality,” explains Dr Gupta.

He suggests the following 5 small changes to protect your brain long-term:

• Load your plate with colour: Bright fruits and veggies like spinach, carrots, and blueberries are full of brain-boosting nutrients. Eating a mix of colours daily helps protect memory and keeps your brain healthy.

• Add oily fish twice a week: Fish like salmon and mackerel are rich in omega-3s, which support brain cells and slow memory loss. Veg options include flaxseeds, chia seeds, and walnuts.

• Cut down on ultra-processed snacks: Packaged snacks and sugary drinks can harm brain health over time. Choose nuts, fruit, or yoghurt instead to keep your mind sharp.

• Stick to a regular sleep schedule: Sleeping and waking at the same time daily helps your brain rest and repair. Even small routine changes can improve focus and memory.

• Ditch screens an hour before bed: Blue light from phones and TVs delays sleep. Swap scrolling for reading or journaling to help your brain wind down properly.