Memory and thinking are affected by many factors, not just food. This guide summarizes health factors that may help reduce cognitive risk and explains when changes in memory should be assessed. No particular food can guarantee that a person will avoid dementia or remain mentally sharp until age 80.
No single food can guarantee protection from dementia
Memory and thinking can be affected by vascular conditions, hearing and vision, medication, sleep, mental health, and a person’s environment. WHO’s 2026 guideline recommends addressing risk factors and supporting healthy behaviors at both the individual and health-system levels. It also notes that some topics need further research.
Support brain health through factors you can change
Guidance supports physical activity, managing blood pressure and diabetes and other vascular risk factors, not smoking, and eating a healthy diet. These steps may reduce risk, but they cannot prevent every case of cognitive decline or dementia. Choose a varied diet that is appropriate for your health conditions.
Seek an assessment when memory changes affect daily life
Occasional forgetfulness can happen with age. If changes become more frequent or begin to affect managing money, taking medication, traveling, or staying safe, ask someone close to you to help record examples and arrange a health assessment. This is more useful than buying a brain-health supplement based only on a testimonial.
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