While age remains the biggest risk factor for developing dementia, it is not the only one—and importantly, there are steps you can take to protect your brain health at every stage of life.
As Bermuda’s population continues to age—with 25% expected to be over age 65 as of 2026—the number of people living with dementia will continue to rise. While we cannot change the fact that we grow older, we can reduce the risk of developing dementia by making positive changes to our lifestyle, environment and health.
The most recent research from the Lancet Commission (2024) shows that up to 45% of global dementia cases may be preventable by addressing specific modifiable risk factors. This offers a powerful message of hope: there are things you can do to lower your risk—starting today.
The 14 Modifiable
Risk Factors
These 14 risk factors, identified by leading global researchers, account for nearly half of all dementia cases worldwide. The earlier in life these risks are addressed, the greater the potential impact—but it’s never too late to benefit from making changes.
Everyday Actions That Support Brain Health
🧠 Stay Physically Active
Regular movement enhances blood flow to the brain and helps prevent conditions like high blood pressure, diabetes and obesity—all linked to increased dementia risk.
💬 Stay Connected
Engaging in social activities supports emotional well-being and cognitive function. Maintaining meaningful relationships and community involvement can help reduce dementia risk.
🛌 Prioritise Sleep
Consistent, quality sleep is vital for brain health. Aim for 7–9 hours per night and consult a healthcare professional if you experience sleep disturbances.
🔊 Protect Your Hearing
Midlife hearing loss is a significant modifiable risk factor for dementia. Early assessment and management, including the use of hearing aids, may help reduce this risk.
🧩 Challenge Your Brain
Engage in a variety of mentally stimulating activities. Learning new skills or hobbies can build cognitive reserve and support brain health.
🥗 Eat a Brain-Healthy Diet
Adopt dietary patterns like the Mediterranean or MIND diet, rich in vegetables, fruits, whole grains, nuts, fish and healthy fats, to support cognitive function.
🧘 Look After Your Mental Health
Managing mental health conditions such as depression is crucial, as they are linked to increased dementia risk. Seek support when needed to maintain emotional well-being.
🚭 Avoid Smoking & Limit Alcohol
Smoking and excessive alcohol consumption can harm brain health. Reducing or eliminating these behaviors can lower your dementia risk.
⚠️ Prevent Head Injuries
Protect your brain by wearing appropriate headgear during activities with a risk of injury, such as riding bikes or participating in contact sports. Regularly check and replace helmets if damaged.
Start Early, Act Often
The building blocks of brain health begin early in life, but the benefits of positive change continue well into older age. By taking action now—whether you’re in your 20s, 40s, or 70s—you are investing in your long-term cognitive wellbeing.
Dementia is not an inevitable part of aging. While there is no cure, there is power in prevention—and even small changes can have lasting effects.
Need Guidance? We’re Here to Help
At Dementia Bermuda, we offer free support, resources and education to help individuals and families reduce risk, manage brain health and navigate the journey if a diagnosis does occur.
Contact Us to learn more, or explore our programmes designed to support individuals living with dementia, their families and the wider community.
