A cheerfully honest look at modern life, and how easily we can outsmart it

If I were hired to design a lifestyle that nudged people steadily towards dementia, I would borrow heavily from modern living. Sit more. Eat badly. Sleep less. Worry more. Isolate yourself. Ignore your health until something breaks. Job done.

As a health coach specialising in nutrition and exercise, I see this pattern every day. The encouraging part is that almost every one of these risks is modifiable. We have not been trapped. We have been distracted.

So, here is a deliberately exaggerated 12-step plan to developing dementia, followed by the rather brilliant news that every step comes with a straightforward alternative.

Step one: stop moving altogether

Sit for eight hours, drive everywhere, and avoid lifting anything heavier than a coffee cup. Or, rebel quietly by walking most days, lifting weights twice a week, and remembering that humans are built to move.

Step two: eat food engineered for shelf life, not brain life

Ultra-processed convenience foods do an excellent job of fuelling inflammation. Real food, vegetables, fruit, olive oil, nuts, and whole grains do the opposite.

Step three: let blood pressure and blood sugar drift unchecked

Nothing accelerates brain ageing like metabolic chaos. Regular movement and fibre-rich meals are astonishingly effective at restoring order.

Step four: treat sleep as a luxury

Scroll late, wake early, repeat. Or prioritise seven to eight hours of sleep and allow your brain the time it needs to clear waste and reset.

Step five: shrink your social world

Swap conversation for screens and meals for snacks eaten alone. Or seek people out. Walk together. Eat together. Laugh loudly. The brain thrives on connection.

Step six: live in a constant state of stress

Chronic stress quietly damages cognition. Daily movement, time outdoors, and deliberate rest are powerful countermeasures hiding in plain sight.

Step seven: stop learning once school ends

Routine is comfortable, but curiosity is protective. New skills, reading, hobbies, and problem solving all build cognitive reserve.

Step eight: ignore hearing problems

Straining to hear increases cognitive load and encourages withdrawal. Address hearing loss early and stay engaged with the world.

Step nine: skip all the oral hygiene stuff

Chronic gum disease fuels inflammation throughout the body. Brush twice daily, clean between teeth, and see your dentist. Your brain may thank you.

Step ten: drink heavily and often

Alcohol is not brain fuel. Moderation, or opting out altogether, protects neural tissue over time.

Step eleven: normalise low mood

Depression is not a personal failing and it is not harmless. Exercise, good nutrition, social connection, and professional support all matter.

Step twelve: blame genetics and give up

This is the final and most damaging step. Genes load the gun, but lifestyle pulls the trigger.

Here is the upbeat truth. You do not need to optimise everything. You need to stack small, sensible habits that support movement, nourishment, rest, and connection. Modern life may quietly push us towards risk, but it also gives us unprecedented access to knowledge, choice, and support.

From a coaching perspective, dementia risk reduction is not about fear or perfection. It is about reclaiming habits that suit human biology. The path to better brain health is refreshingly ordinary, and completely within reach.