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Many factors influence whether you might develop dementia later in life. Some, like genetics, you can’t control. But lifestyle habits, which you can control, also play a role. Incorporating healthy habits into your morning routine is one way to jumpstart your day in a brain-healthy way.
A 2020 study published in Neurology and funded by the National Institute on Aging found that healthy lifestyle behaviors—including physical activity, not smoking, light or moderate alcohol consumption, a good quality diet and cognitive activities—are associated with a lower risk for Alzheimer’s disease.
If you’re not already doing these things, start now, urges Sharon Brangman, MD, a geriatrician, a trustee on the board of the McKnight Brain Research Foundation and director of the Center of Excellence for Alzheimer’s Disease at SUNY Upstate Medical University. “Everybody thinks, ‘I’m too old. What’s the point?’ It’s never too late to start.”
Taking action now is crucial, as the risk of developing dementia is 42% higher after you reach 55, and the number of dementia cases is projected to increase to 1 million by 2060, according to a January 2025 study published in Nature Medicine. Here are a few pre-breakfast habits that can help lower your risk and even possibly prevent dementia down the road.
The No. 1 Pre-Breakfast Habit for Dementia Prevention
It actually all starts the night before: Getting a good night’s sleep, which Dr. Brangman says can be a struggle as you get older.
“As we get older, we spend less time in that deep sleep, and we have more intervals of awakening during the night,” she says. For instance, you might have aches and pains that keep you up or take medication that has you getting up to use the bathroom throughout the night.
Related: 14 Specific Ways You May Be Able to Prevent Dementia, According to Neurologists
Getting at least seven to eight hours a night is vital for brain and cognitive function, Dr. Brangman says.
“During sleep, memory consolidation occurs,” explains Dr. Peter Gliebus, MD, a neurologist and director of cognitive and behavioral neurology at Marcus Neuroscience Institute, a part of Baptist Health South Florida.
The glymphatic system, which is responsible for clearing toxic substances from the brain, is also more active during sleep, he says. Sleep allows these toxins to get “cleaned up and removed from the brain,” adds Dr. Brangman.
Sleep also strengthens the connections between neurons in the brain, which helps maintain brain health, Dr. Gliebus says. Getting enough sleep lowers your chances of experiencing depression, which is a risk factor for dementia, Dr. Brangman says.
Start thinking about your sleep habits as early as you can. Research has shown that people who sleep six hours or less per night in their 50s and 60s are more likely to develop dementia later.
More Pre-Breakfast Habits for Brain Health
While getting a good night’s sleep ensures you’ll wake up feeling refreshed and gives you energy for your day, here are a few other pre-breakfast brain health habits you should add to your routine:
Get moving
There’s some debate about the best time of day to exercise, and there’s not really a consensus on whether it’s more beneficial to get physical activity in the morning or evening, Dr. Gliebus says.
Related: ‘I’m a Cardiologist—This One Surprising Factor Might Increase Your Risk of Dementia’
“I just encourage my patients to exercise and move whenever and not worry about the time of day,” Dr. Brangman says. Exercise is good for your brain and the rest of your body—it lowers your blood pressure and blood sugar and increases blood flow through your brain. It also reduces stress hormones, which can increase inflammation and possibly raise your risk for dementia.
Research suggests that at least 150 minutes of moderate to vigorous physical activity could lower your risk for Alzheimer’s disease, “There are just many, many good reasons to exercise, and people don’t have to run a marathon or bench press 500 pounds,” Dr. Brangman says. Start by taking regular walks. Dr. Gliebus says spending time outside can help, too, as exposure to natural light helps regulate your circadian rhythm, which will help you sleep.
Eat a healthy breakfast
Breakfast is a way to fuel your body to give you energy and help prevent blood sugar fluctuations throughout the day, Dr. Gliebus says. He recommends incorporating protein-rich foods into your morning meal.
Avoid foods that are ultra-processed and high in sugar and saturated fat, Dr. Brangman adds. That means skipping the bacon and orange juice and instead choosing a whole piece of fruit, an egg or oatmeal.
Research suggests the Mediterranean-DASH Intervention for Neurodegenerative Delay, or MIND, diet is most beneficial for reducing your risk for Alzheimer’s disease. The MIND diet focuses on plant-based foods, including lots of fruits and vegetables, as well as fish and poultry. It suggests limiting saturated fats and added sugar, according to the Academy of Nutrition and Dietetics.
Stay hydrated
When you’re asleep, you’re essentially fasting, Dr. Brangman says. So, when you wake up in the morning, it’s crucial to start hydrating yourself for the day. In other words: start drinking water early.
Staying hydrated “helps with metabolism, satiety and cardiovascular health,” Dr. Gliebus says.
Related: This Nightly Habit May Be the Key to Dementia Prevention, According to Neurologists and New Study
The amount of water you need depends on the person, Dr. Brangman says. On average, women should have about 11.5 cups of water a day and men 15.5 cups, according to Harvard Medical School.
If you don’t like plain water, Dr. Brangman suggests trying flavored sparkling water—just try to avoid drinks that contain sugar.
Enjoy your coffee
There’s no reason to skip your usual morning cup of coffee or tea—as long as you don’t take it with too much cream and sugar or drink more than a couple of cups, Dr. Brangman says. Caffeine is a stimulant and could raise your blood pressure.
“Moderate caffeine consumption might reduce the risk of future dementia, but the science is not exact on that yet,” Dr. Gliebus says. “This probably is because of cardiovascular effects, direct action on specific nerve cells, and some anti-inflammatory effects.”
A 2016 study suggests that consuming coffee and caffeine is “associated with prevention of cognitive decline” and a reduced risk of Alzheimer’s disease, stroke and Parkinson’s disease.
Get social
Isolation and loneliness are risk factors for dementia, Dr. Brangman says. The morning is a good time to plan your day and activities that involve interacting with others, such as walking with a neighbor, going to lunch with a friend or attending a church service, fitness class or book club.
“Screens are good, but in-person contact is better,” she says. Interacting with others and learning new things stimulates your brain.
Break a few bad habits
If you typically start your day with a mimosa or take a smoke break, Dr. Brangman says these are habits to break. Quitting smoking—even if you’re in your 60s or older—will improve your health, and limiting your alcohol intake can benefit cognitive health.
When to Get Screened for Cognitive Decline
It’s a good idea to get a cognitive screening and assessment as you get older, especially if you notice memory problems, personality changes, depression or balance issues, according to the Alzheimer’s Association. If you receive Medicare, you can get screened as part of your annual wellness visit, so ask your doctor.
“Dementia is a disease of aging, primarily, so your risk increases as you get older,” Dr. Brangman says. “If you have a concern about your memory, don’t just blame it on old age. I would encourage people to talk to their healthcare provider. You shouldn’t ignore any of your concerns; you should have them checked out.”
Up Next:
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Sources:
- Dr. Sharon Brangman, MD, a geriatrician, a trustee on the board of the McKnight Brain Research Foundation and director of the Center of Excellence for Alzheimer’s Disease at SUNY Upstate Medical University
- Peter Gliebus, MD, a neurologist and director of cognitive and behavioral neurology at Marcus Neuroscience Institute, a part of Baptist Health South Florida
- Association of Healthy Lifestyles With Risk of Alzheimer Disease and Related Dementias in Low-Income Black and White Americans, Neurology
- Lifetime risk and projected burden of dementia, Nature Medicine
- Association of sleep duration in middle and old age with incidence of dementia, Nature Communications
- Best Time of Day for Strength and Endurance Training to Improve Health and Performance? A Systematic Review with Meta-analysis, Sports Medicine Open
- What is the MIND Diet?, Academy of Nutrition and Dietetics
- How much water should you drink?, Harvard Medical School
- Effects of coffee/caffeine on brain health and disease: What should I tell my patients?, Practical Neurology
- Combination of healthy lifestyle traits may substantially reduce Alzheimer’s, National Institutes of Health
- Cognitive Screening and Assessment, Alzheimer’s Association
