For readers who want to incorporate such healthy lifestyle choices into their daily life in the hopes of possibly lowering their dementia risk, Sanjula Dhillon Singh, MD, PhD, MSc (Oxon), assistant professor at Harvard Medical School, and principal investigator in the Brain Care Labs at Massachusetts General Hospital, said the key is finding approaches that are realistic and can be maintained over time.
“The evidence suggests that consistent, moderate changes are likely more impactful than short-term, high-effort interventions,” Singh explained to MNT.
“It’s also important to recognize that these behaviors do not occur in a vacuum. People’s ability to exercise regularly, get adequate sleep, or reduce sedentary time is shaped by their environment, work schedules, caregiving responsibilities, neighborhood safety, and access to resources. Because of this, there is no single ‘right’ way to implement these changes — what matters most is identifying strategies that are realistic and sustainable within the context of someone’s daily life.”
— Sanjula Dhillon Singh, MD, PhD
For physical activity, Singh said that may mean integrating movement into existing routines, such as walking during breaks, active commuting, or short, scheduled sessions during the week.
For sleep, prioritizing regularity — going to bed and waking at similar times —may be more achievable and impactful than focusing solely on duration.
And for sedentary behavior, she said that even small interruptions to prolonged sitting — standing, stretching, or brief walks — can meaningfully shift overall exposure.
“Tools like the Brain Care Score can help make this feel more approachable,” Singh said.
“It brings together a range of factors linked to brain health — such as movement, sleep, and social connection — in a way that allows individuals to reflect on what may be most relevant in their own lives. Rather than focusing on any single behavior, it emphasizes that brain health is shaped by multiple, interacting factors over time. This kind of flexible, individualized approach can support long-term changes in ways that are realistic and meaningful for different people,” she explained.
