SHIELD: Five Building Blocks for Protecting Brain Health

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When we think about dementia, it’s easy to feel like there isn’t much we can do. But research tells us something encouraging—our daily choices can make a real difference in protecting brain health. While there’s no guaranteed way to prevent dementia, we do know that certain habits lower risk and support stronger, healthier brains over time.

That’s where SHIELD comes in.

SHIELD stands for Sleep, Head Injury Prevention, Exercise, Learning, and Diet. These five building blocks bring together the most important areas of life that affect memory and thinking. They’re simple enough to remember, and they give families a way to talk about brain health and prevention in everyday life.

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🛌 Sleep

Good sleep isn’t just about rest—it’s when the brain “cleans house.” During deep sleep, the brain clears away waste that can build up and harm memory.

• Aim for 7–9 hours each night

• Keep a steady bedtime routine

• Ask the doctor about snoring or sleep apnea

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🧠 Head Injury Prevention

Protecting the head means protecting the brain. Even one serious fall or concussion can increase the risk of memory problems later.

• Wear helmets when biking or skating

• Always buckle seatbelts

• Make the home safer with good lighting and fewer tripping hazards

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🚶 Exercise

Movement helps more than muscles—it keeps blood flowing to the brain and lowers risk for conditions like diabetes and high blood pressure that can hurt memory.

• Take a daily walk together

• Try gardening, dancing, or swimming

• Aim for about 30 minutes most days—but even 10 minutes counts

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📚 Learning

The brain loves challenges. New activities keep it active and flexible, building a “reserve” that helps protect against memory loss.

• Play games or do puzzles as a family

• Learn a new hobby or skill together

• Read, discuss, and share ideas—make it social

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🥗 Diet

Food is fuel for the brain. Eating in a way that supports heart health also supports memory.

• Add more leafy greens, berries, fish, nuts, and olive oil

• Cut back on fried foods, processed snacks, and sugary drinks

• Try the “Mediterranean style” of eating as a family

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Why SHIELD Works for Families

These building blocks connect to each other. Exercise helps with sleep. Healthy food gives energy for learning. Preventing head injuries protects the brain you’re working so hard to strengthen. Families can encourage each other, making SHIELD a shared goal rather than a personal burden.

SHIELD is more than a checklist—it’s a conversation starter. Families can talk about it at the dinner table, during doctor visits, or while making weekend plans. Every small choice adds up, and when done together, prevention feels more doable.

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Final Thought

Caring for brain health doesn’t have to feel overwhelming. By using SHIELD—Sleep, Head Injury Prevention, Exercise, Learning, and Diet—families can take simple, meaningful steps to lower dementia risk and support one another.

Protect the brain today, for a healthier tomorrow.