A UK psychologist is encouraging people to make two simple changes that could help reduce their risk of dementia, a condition that affects millions worldwide.
Dr. Kellyn Lee, a psychologist and researcher at the University of Southampton, spoke recently about the subject in a video shared on TikTok. She emphasized that dementia is not an unavoidable part of aging and that lifestyle choices matter.
“Dementia is a massive problem,” she said. “One in three people in the UK will be diagnosed with it. So, many people are asking, how do I reduce the likelihood of developing this disease?”
She explained that dementia is a general term for several types of brain disorders, including Alzheimer’s, vascular dementia, Lewy body dementia, and frontotemporal dementia. While age is a factor, she said, it is not the cause.
The first habit she recommended? Changing what you eat.
According to Dr. Lee, a Mediterranean-style diet can significantly help reduce dementia risk. The diet emphasizes vegetables, beans, olive oil, whole grains, and fish. These foods, she explained, are beneficial to brain health.
“So, the Mediterranean diet is particularly good,” she said. “The oily fish, the olive oil that we consume, great for brain function.”
She also stressed the importance of adding more legumes and beans. Even small changes can help.
“Lentils aren’t something we eat regularly,” she said. “But even once a week is a start. Beans like black beans, cannellini beans, baked beans — they’re all good for fiber and variety.”
New research backs up her suggestions. A 2025 study from Tulane University found that rats fed a Mediterranean diet showed improvements in gut bacteria linked to better memory and brain function. An earlier 2016 review of clinical trials found cognitive improvements in participants who followed similar diets, although researchers called for more studies.
The second recommendation was exercise. Regular movement, she said, plays a crucial role in brain health and mood regulation.
“Exercise is important in terms of elevating mood. We can learn new skills through exercise, and that keeps the brain active,” she said.
She isn’t the only one pointing to this link. A study from the Norwegian University of Science and Technology showed benefits for the brain even with low levels of physical activity. Another study, from the University of Bristol, found that mice who exercised aerobically had a 63 percent drop in tau tangles. These are proteins often found in the brains of people with Alzheimer’s disease.
While most guidelines recommend at least 150 minutes of moderate or 75 minutes of intense activity each week, the research suggests that even less can be helpful.
Dr. Lee said that combining movement, better food choices, and learning new things may all contribute to lowering dementia risk over time.
“If we increase the fibers that we eat, the nutrients that we are having, the exercise that we do, and equally our ability to learn new things, that will enable us to reduce the risk of dementia,” she said.
For many, the idea that lifestyle changes could make a difference is encouraging. Even if it’s just one extra walk a week or swapping breakfast cereal for beans now and then, it’s a step forward.
