Alzheimer’s disease typically takes two decades to develop before memory changes occur. Adopting a brain-healthy lifestyle in your 30s and 40s can make a big difference, according to Heather Snyder, senior director of medical and scientific operations for the Alzheimer’s Association.

Here are nine tips for reducing your risk, as recommended by the association:

1. Break a sweat: Regular cardiovascular exercise that elevates your heart rate and increases blood flow to the brain and body is associated with a reduced risk of cognitive decline.

2. Challenge yourself mentally: Education at any stage of life is beneficial for brain health, from an online course to classes at a community center or college.

3. Quit smoking: Quitting can take your risk down to levels comparable to those who have never smoked.

4. Get your numbers: Growing evidence suggests that many factors that increase the risk of heart disease, from obesity to high cholesterol and blood pressure, also may increase the risk of dementia. Get your numbers checked.

5. Protect your noggin: Brain injury can increase your risk of cognitive decline and dementia, so wear a helmet for sports, click that seatbelt, and avoid falls.

6. Eat a healthy diet: Certain diets, including Mediterranean, may help reduce your risk.

7. Get enough sleep: Sleep apnea and insomnia can result in problems with memory and thinking.

8. Stay socially engaged: Volunteer, help a neighbor, take an exercise class with a friend, or share more activities with friends and family.

9. Stress less: Some studies link a history of depression with increased risk of cognitive decline, so seek help from a professional for depression, anxiety, stress or other mental health concerns.