There are things you can start doing today to lower risk of dementia and Alzheimer’s. The most common signs of dementia include depression, psychological problems, difficulty remembering names and events, apathy and so on.

Dementia can occur in various forms including Parkinson’s disease, vascular dementia, but most of its cases are Alzheimer’s disease. Note that this condition gets worse if the cause is not treated.

Luckily, there are a few things you can do to lower risk of dementia and Alzheimer’s. Here they are:

1. Adequate vitamin B intake

B vitamins play a vital role in the body. For one, they reduce, homocysteine, a molecule that can ruin your vascular system. High levels of this molecule can increase risk of heart disease and stroke.

2. Keep your brain active

Research shows that elderly people who speak different languages have a lower risk of dementia than those who speak one language. So find ways to challenge your brain like crossword puzzles or learning new languages.

3. Quit smoking

Studies show that smokers have a higher risk of Alzheimer’s compared to ex-smokers and non-smokers. Quitting smoking will also help lower risk of cancer.

4. Get enough vitamin D

Research shows that there’s a link between vitamin D and dementia. People with vitamin D deficiency have higher risk of dementia. So make sure you get enough exposure to sunlight and eat foods rich in vitamin D: eggs, fish, and liver.

5. Reduce or cut alcohol intake

Excessive drinking of alcohol can increase risk of dementia. Lower alcohol intake or give it up altogether.

6. Stay social

Not interacting with others can have a negative effect on your cognitive abilities. Talking to family and friend will also help keep your brain active.

7. Avoid head injuries

Don’t put yourself in situations where you may suffer head injuries. Remember to wear a helmet when riding a bike or when playing physical sports.

8. Keep an eye on your numbers

Make sure you track your cholesterol, blood pressure, weight, blood sugar levels and so on. Conditions like hypertension can increase risk of dementia.

9. Exercise regularly

Being physically active can prevent dementia or Alzheimer’s. Exercise at least 3 times a week and walk every day.

10. Avoid processed foods

Studies show that processed foods can cause diabetes which will consequently increase risk of dementia.