Maintaining brain health is essential as we age, especially when it comes to reducing the risk of cognitive decline and conditions like dementia. While genetics can play a role, research shows that certain lifestyle habits can significantly delay or even prevent the onset of dementia. From staying physically active and mentally engaged to eating a brain-healthy diet and managing stress, there are many simple yet powerful actions you can take daily to protect your mind and support long-term cognitive function.
Jordan Haworth, a gut health expert, revealed the five things you should be doing to “delay dementia.” According to him, cooking with extra virgin olive oil, drinking green tea, and walking after meals are some of the best habits. Read on to learn more.
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1. Add Extra Virgin Olive Oil to Your Meals
Extra virgin olive oil (EVOO) may help delay dementia and cognitive decline thanks to its powerful anti-inflammatory and antioxidant properties. It’s a key component of the Mediterranean diet, which has been consistently linked to better brain health and a lower risk of cognitive decline. EVOO is rich in polyphenols—plant compounds that protect brain cells from oxidative damage caused by free radicals.
2. Brush, Floss, and Tongue Scrape
Brushing, flossing, and tongue scraping might seem like simple daily habits—but they can actually play a big role in protecting your brain and potentially delaying dementia. Poor oral hygiene allows harmful bacteria to build up in the mouth. These bacteria can enter the bloodstream through the gums and travel to other parts of the body—including the brain—where they may trigger inflammation and damage.
3. Green Tea
Green tea contains a powerful antioxidant called EGCG, which has been shown to protect brain cells from oxidative stress and reduce inflammation—both of which are linked to cognitive decline and dementia. The natural compounds in green tea help improve blood vessel function and circulation, which ensures your brain gets the oxygen and nutrients it needs to stay sharp. Haworth says, “2 or more cups of green tea appear to prevent white matter lesions in the brain.”
4. Walk After Meals
Post-meal walks help lower blood sugar levels by improving insulin sensitivity. Movement also boosts circulation, including blood flow to the brain. This helps deliver oxygen and nutrients needed for optimal cognitive function and may slow down age-related decline.
Regular physical activity, even something as gentle as a 10–15 minute walk, has been linked to better memory, improved focus, and increased brain plasticity—the ability of the brain to form new connections.
5. Learn A New Language
Picking up a second (or third!) language challenges your brain to work in new ways. This builds what's called cognitive reserve—your brain’s ability to adapt and find new pathways even when damage or age-related decline begins.
Language learning also engages your short-term and long-term memory simultaneously. This constant recall and retention strengthens memory function, which is often one of the first areas affected by dementia.
