When we talk about “brain health,” it can be easy to jump straight to memory loss or dementia. But brain health is much bigger than that. The World Health Organization (WHO) describes brain health as the ability of the brain to function optimally across thinking, senses, emotions, behavior, and movement, enabling each person to reach their full potential—whether or not they live with a diagnosed brain condition.
For NCCDP’s community of professionals and care partners, brain health is both a prevention topic and a quality-of-life topic. It’s about helping people reduce risk wherever possible and supporting the best quality of life for those already living with dementia.
This blog provides an evidence-based, person-centered perspective on what supports brain health—and how dementia-trained teams can apply that science to everyday care.
What We Know About Brain Health and Dementia Risk
Extensive international studies have shown that many factors across the lifespan—education, cardiovascular health, hearing, mood, lifestyle, and social connection—shape a person’s risk of developing dementia.
The Lancet Commission on Dementia Prevention, Intervention, and Care has identified a set of modifiable risk factors (such as hypertension, hearing loss, smoking, diabetes, physical inactivity, social isolation, and air pollution). Together, these factors are estimated to account for a significant proportion of dementia cases at the population level if fully addressed across the life course.
That’s important—and it’s also important to be clear:
- These are population-level estimates, not guarantees for individuals.
- Many people who do “everything right” may still develop dementia.
- No one is to blame for a diagnosis.
A person-centered view of brain health focuses on choice, dignity, and realistic hope, supporting each person in adopting habits that align with their values and abilities, without shame or fear.
A Person-Centered View of Brain Health
Person-centered brain health starts with questions like:
- What matters most to you right now?
- What feels realistic in your daily life?
- What gets in the way—fatigue, pain, caregiving responsibilities, finances, transportation?
- How can we adapt the environment so healthy choices are easier, not harder?
For people living with dementia, the goal is not to “fix” or “reverse” dementia, but to support the brain they have today: minimizing distress, enhancing communication, preserving identity, and protecting function for as long as possible.
For staff and leaders, dementia education and NCCDP training help turn these ideas into concrete care plans, communication strategies, and team practices that respect each person’s culture, preferences, and strengths.
Evidence-Informed Pillars of Brain Health
Below are key areas where the evidence is strongest. None of these is a magic cure, but together they form a powerful, person-centered approach.
1. Move Your Body
Regular physical activity enhances cognitive function, improves mood, promotes better sleep, and boosts overall brain health. Public health agencies such as the Centers for Disease Control and Prevention (CDC) note that being physically active helps people think, learn, and problem-solve better and reduces symptoms of anxiety and depression across the lifespan.
For long-term brain health, observational studies have linked physical activity with a lower risk of cognitive decline and dementia.
Person-centered practice ideas:
- Offer “movement your way”: dancing in a chair, walking groups, gardening, stretching, or simple resistance exercises.
- Build movement into daily routines instead of adding “one more thing.” For example, walking to activities instead of using wheelchairs when safe, or doing light exercises during TV or music time.
- For people living with dementia, focus on comfort, confidence, and enjoyment, not just repetitions or step counts.
2. Protect Your Heart, Blood Pressure, and Blood Sugar
What’s good for the heart is usually good for the brain. High blood pressure, diabetes, obesity, high cholesterol, and smoking all contribute to both vascular disease and dementia risk.
The CDC, the American Heart Association, and other organizations emphasize that managing blood pressure, blood sugar, and cholesterol; treating cardiovascular disease; and avoiding tobacco can all support healthier brain aging.
Person-centered practice ideas:
- Use gentle, nonjudgmental conversations about health goals: “What would feel like a meaningful health win for you this year?”
- Support regular primary care visits, medication management, and blood pressure checks—especially for residents who may have difficulty advocating for themselves.
- Coordinate with families and primary care teams so brain health goals are part of the overall care plan.
3. Nourish the Brain with Food
Diet patterns like the Mediterranean diet (rich in vegetables, fruits, whole grains, legumes, fish, and healthy fats) and the MIND diet (a hybrid of Mediterranean and DASH, emphasizing leafy greens, berries, nuts, whole grains, and limited processed foods) are associated with better cognitive outcomes in many studies.
Research has found that:
- Adhering to the MIND or Mediterranean patterns is associated with a lower risk of Alzheimer’s disease and slower cognitive decline.
- Heart-healthy, plant-forward eating patterns may help offset some genetic risk for dementia.
- While more randomized trials are underway, the overall picture supports a plant-forward, minimally processed, heart-healthy diet for brain health.
Person-centered practice ideas:
- Focus on addition, not restriction: “What is one extra serving of vegetables or fruit we can add today?”
- Offer familiar dishes with minor tweaks: whole-grain versions, extra vegetables, herbs, and olive oil instead of heavy sauces.
- Honor cultural food traditions; a brain-healthy pattern can be adapted to many cuisines.
4. Protect Hearing and Vision
Hearing loss is one of the most significant and often overlooked risk factors for dementia. Extensive cohort studies and systematic reviews show that even mild hearing loss is associated with a higher risk of developing dementia over time.
Importantly, using hearing aids appears to reduce this risk, and public health agencies now emphasize hearing care as a key strategy for reducing dementia risk.
Vision loss also contributes to social withdrawal, falls, and cognitive load, which may indirectly affect brain health.
Person-centered practice ideas:
- Make hearing and vision screening routine, not optional.
- Normalize hearing aids and glasses as tools for connection, not signs of decline.
- Train staff to recognize signs of hearing or vision difficulty (for example, mishearing instructions or withdrawing from group conversations) and to adjust communication accordingly.
- In care plans for people living with dementia, treat hearing and vision support as core safety and quality-of-life interventions, not extras.
5. Prioritize Sleep and Mental Health
Sleep is not just “rest”—it is active housekeeping for the brain. Poor sleep has been linked with cognitive decline and accumulation of abnormal proteins associated with Alzheimer’s disease. Many brain health and dementia guidelines emphasize improving sleep quality as a realistic, high-impact goal.
Similarly, depression, anxiety, and chronic stress are associated with higher dementia risk and faster decline. Addressing mental health is a brain health strategy, not a separate issue.
Person-centered practice ideas:
- Work with individuals to build a soothing, predictable evening routine: light, noise, temperature, and timing all matter.
- Avoid framing sleep problems as “behavior issues.” Start by asking: “What might this person’s brain or body be trying to tell us?”
- Support access to counseling, spiritual care, peer support, or mindfulness practices when desired.
- For people living with dementia, use non-pharmacologic strategies first: comfort, reassurance, meaningful daytime activity, and pain management.
6. Stay Socially and Mentally Engaged
Loneliness and social isolation are now recognized as significant brain health risks. Extensive cohort studies have shown that engaging in ongoing cognitive, social, and leisure activities is linked to slower decline in thinking and memory.
The Alzheimer’s Association and other organizations emphasize the importance of ongoing learning, social connection, and mentally stimulating activities as practical ways to support brain health.
Person-centered practice ideas:
- Ask: “What brings you joy? What have you always loved to do with others?” Then build engagement around those answers.
- Encourage roles, not just activities—greeter, plant caretaker, storyteller, choir member, peer mentor.
- For people living with dementia, use person-centered and Montessori-based approaches that match activities to current abilities, maintaining dignity and success.
7. Avoid Tobacco and Limit Risky Alcohol Use
Smoking and heavy alcohol use are consistently linked with poorer brain outcomes and higher dementia risk.
Person-centered practice ideas:
- Offer support in a nonjudgmental way: “If you ever want help cutting back, we’re here to support you.”
- Connect people with evidence-based tobacco cessation and alcohol-use resources when they’re ready.
- For residents or clients with long histories of use, work with healthcare providers and families on realistic harm-reduction strategies.
Brain Health With Dementia: Supporting the Brain You Have Today
For people already living with dementia, brain health is not primarily about risk reduction—it’s about resilience, comfort, and connection right now.
Person-centered, dementia-specific strategies include:
- Ensuring sensory support (hearing aids, glasses, adaptive lighting).
- Creating predictable routines that lower cognitive load.
- Using clear, respectful communication that preserves autonomy and choice.
- Providing meaningful, ability-matched activities that connect with lifelong interests and roles.
- Supporting families and care partners with education and emotional support so they feel confident, not helpless.
These are precisely the areas where dementia-specific training—such as the Alzheimer’s Disease and Dementia Care Curriculum and NCCDP certifications—equips teams to turn broad “brain health” concepts into everyday practice.
How Dementia-Trained Professionals Make the Difference
Evidence-based recommendations are just a starting point. It takes skilled, compassionate professionals to:
- Translate guidelines into real-world care plans.
- Balance risk reduction with quality of life and personal preferences.
- Recognize when changes in behavior might signal pain, delirium, depression, hearing loss, or other treatable issues.
- Partner with families so they feel informed, included, and respected.
NCCDP’s training and certification pathways are designed to help staff, leaders, and organizations build that level of expertise—linking science, ethics, and person-centered practice.
Practical Steps You Can Take
Whether you are a professional, a family care partner, or a person living with dementia yourself, it may help to start small:
- Pick one pillar—movement, sleep, hearing, social connection, food, or another area that feels most important to you.
- Set one realistic goal for the next month, such as:
- “I’ll walk with a neighbor three times a week.”
- “I’ll schedule a hearing evaluation and talk about brain health.”
- “I’ll add one serving of vegetables at dinner most days.”
- “I’ll call my doctor to talk about sleep and mood.”
- Ask for support from your care team, family, or community. Brain health is a team effort.
Every brain is unique, every journey is different, and every step toward brain health is worth honoring.
A Note of Caution
This blog is intended for general educational purposes and should not be used as a substitute for medical advice. If you or someone you support is experiencing changes in memory, thinking, mood, sleep, or functioning, please consult a qualified health professional for a thorough evaluation and personalized recommendations.
Suppose you’d like to explore how NCCDP training can help your team integrate brain-health strategies into dementia care. In that case, you can connect with NCCDP through our website or professional education programs. Together, we can support better brain health and a higher quality of life for individuals living with dementia and their caregivers.
