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It’s a habit many of us do every day without realizing how it could affect our brain health.

Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT

Key Points

• Prolonged sitting increases dementia risk by contributing to poor glucose control.
• Sedentary habits are linked to cardiovascular issues—major risk factors for dementia.
• Regular movement, the MIND diet and brain-healthy fats can help lower dementia risk.

Many people think that dementia is only a concern later in life, but the habits and lifestyle choices we make today quietly shape our brain health and can influence our future risk. One habit that’s become increasingly common in modern life is spending most of the day sitting. Whether it’s commuting to work, sitting at a desk, binge-watching TV or scrolling through social media on your couch, prolonged sitting can negatively affect brain health. “A sedentary lifestyle with prolonged sitting and low levels of physical activity can significantly increase the risk of developing dementia,” says Molly Robinson, M.S., RD.

But why does this happen? We dive into the details below on how a sedentary lifestyle may increase dementia risk, and provide expert-backed tips to reduce your risk of developing dementia.

It Increases Insulin Resistance and Type 2 Diabetes Risk

“Inactivity is closely linked to insulin resistance and the development of type 2 diabetes, which are well-established risk factors for both vascular dementia and Alzheimer’s disease,” says Robinson. Insulin resistance occurs when the body becomes less sensitive to insulin, a hormone that helps move glucose (sugar) from the bloodstream into cells.

Robinson explains that poor glucose control damages blood vessels and disrupts insulin signaling in the brain, impairing the delivery of nutrients and oxygen to brain cells. Over time, this can impair cognition. These metabolic changes may increase the buildup of harmful proteins like beta-amyloid, which are linked with neurodegenerative conditions like Alzheimer’s disease.

It’s Associated with Heart Disease

A sedentary lifestyle can increase the risk of dementia in part due to its connection with cardiovascular disease.

“Prolonged sitting and low physical activity levels are linked to increased risk of hypertension (high blood pressure), stroke and other cardiovascular diseases, all of which are major risk factors for vascular dementia,” explains Robinson.

Chronically elevated blood pressure strains the heart and damages blood vessels, including the small vessels that supply the brain. Over time, this can lead to strokes and cognitive decline, including difficulty with memory and thinking.

It May Reduce Brain Volume

Spending too much time sitting may also increase dementia risk by gradually shrinking brain volume in areas tied to memory and learning. Studies have found that sedentary behaviors are linked to reduced gray matter in brain regions like the hippocampus, which plays a crucial role in forming memories and recalling past experiences. What’s even more surprising is that being physically active may not offset the risks of spending the rest of the day sedentary.

For example, one study found that high amounts of sedentary time were linked to greater cognitive decline, even among those who exercised regularly. The risk was even higher in people with the APOE-e4 gene variation, a known risk factor for dementia. This highlights the importance of not only exercising regularly, but minimizing sitting time throughout the day.

How to Reduce Dementia Risk

Fortunately, there are ways you can lower your risk of dementia. Robinson shares the following daily habits you can incorporate into your routine to help keep your mind sharp.

• Get Moving. Be intentional with movement, and exercise regularly. “For example, use stairs instead of the elevator, park farther away and walk during meetings or phone calls. Aim to engage in 150 minutes of moderate physical activity per week and break up long periods of sitting with light movement,” says Robinson.
• Try the MIND Diet. The MIND diet is a blend of the Mediterranean and DASH diets, which are eating patterns that may reduce the risk of dementia. “Studies show that the MIND diet is associated with a lower risk of cognitive decline or impairment. Even moderate adherence to the MIND diet could significantly lower a person’s risk of developing Alzheimer’s disease,” explains Robinson.
• Munch on Berries. If there’s one group of fruits that is consistently celebrated for its brain–boosting benefits, it’s berries. Robinson emphasizes that “berries are rich in antioxidants, which can help fight oxidative stress that contributes to age- memory decline. Research shows that regular berry consumption (especially blueberries, strawberries and blackberries) may delay cognitive aging and decrease the risk of dementia.” She suggests tossing them into smoothies, oatmeal or yogurt for a brain-smart start to the day.
• Eat Healthy Fats. A few of the top sources of brain-healthy fats are nuts, olive oil and fatty fish. “Include nuts most days, cook with extra-virgin olive oil and eat fatty fish (like salmon or sardines). These foods provide omega-3 fatty acids and vitamin E, which are protective against cognitive decline,” Robinson shares.

Our Expert Take

Our lifestyle habits play a powerful role in shaping the future of our brain health. One often-overlooked factor for dementia is a sedentary lifestyle, which is associated with insulin resistance, cardiovascular disease and reduced brain volume.

The good news? You can lower your risk by limiting long periods of sitting and by adopting healthy lifestyle habits like exercising daily, following the MIND diet and eating a nutrient-rich diet full of antioxidants and healthy fats These small, consistent changes can make a big difference in protecting and supporting your cognitive health.