Long-term stress can raise the risk of dementia. Everyone feels stress. Some people handle it better than others. People who cope well lower their risk of memory loss.
Meditation is one way to cope. It helps lower stress. Less stress helps protect the brain.
How meditation works
Meditation means setting time to focus on the present. It helps people pay attention. It also helps them manage feelings. This supports brain health.
Scientists have studied the brain during meditation. They found changes in brain activity and shape.
Brain scans show more activity in three key areas:
- Thinking area (prefrontal cortex) — helps with self-awareness
- Memory area (entorhinal cortex) — supports memory and awareness
- Focus area (caudate) — helps with attention span
These areas are important for memory and focus. Meditation also lowers heart rate and blood pressure. Both are linked to brain health.
Here’s how to get started:
- Try a free app, podcast, or audiobook with guided meditation.
- Join a free or low-cost meditation group at a community center.
References:
- Tang YY, Hölzel BK, Posner MI. The neuroscience of mindfulness meditation. Nature Reviews Neuroscience. 2015;16(4):213-225. https://doi.org/10.1038/nrn3916
- Martínez-López S, Tabone M, Clemente-Velasco S, et al. A systematic review of lifestyle-based interventions for managing Alzheimer’s disease: Insights from randomized controlled trials. Journal of Alzheimer’s Disease. 2024;102(4):943-966. https://doi.org/10.1177/13872877241292829
- Gonsecki LA. Managing stress to protect your brain: A conversation about Alzheimer’s disease prevention. The Women’s Alzheimer’s Movement. Published June 14, 2025. Accessed September 3, 2025. https://thewomensalzheimersmovement.org/managing-stress-to-protect-your-brain-a-conversation-about-alzheimers-disease-prevention/
Luo J, Beam CR, Gatz M. Is Stress an Overlooked Risk Factor for Dementia? A Systematic Review from a Lifespan Developmental Perspective. Prevention Science. 2022;24. https://doi.org/10.1007/s11121-022-01385-1
- Egan LA, Haeme RP Park, Gatt JM. Resilience to stress and trauma: a narrative review of neuroimaging research. Current Opinion in Behavioral Sciences. 2024;58:101408-101408. https://doi.org/10.1016/j.cobeha.2024.101408
- Belaich R. The Brain-Wellness Nexus: exploring neurobiological mechanisms and evidence-based interventions for stress resilience in neurodivergent populations. Cognitive Neuropsychiatry. Published online February 21, 2025:1-16. https://doi.org/10.1080/13546805.2025.2464726
