As we mark World Alzheimer’s Day, more than 7 million people over age 65 in the US are living with Alzheimer's disease — a figure that is projected to almost double in the next few decades. Women account for nearly two-thirds of those living with Alzheimer’s. And more than 12 million people are caregivers to loved ones with Alzheimer’s or other dementias.

There’s no sugarcoating a disease that results in the widespread loss of brain function, and no number that captures the heartbreak of seeing a loved one decline. And yet, there is reason for hope.

That’s because research shows that Alzheimer’s-related brain changes can begin up to 20 years before symptoms set in, highlighting the importance of investing in our brain health and addressing modifiable risk factors throughout adulthood.

The 20-year window

This is a two-decade window of opportunity. As with so many chronic conditions, research is showing that with brain health, our DNA is not necessarily our destiny. We have more power than we previously thought to shape our brain health, both day-to-day and in the long run. As Dr. Sanjay Gupta wrote in Keep Sharp: Build a Better Brain at Any Age: "The brain can be continuously and consistently enriched throughout your life no matter your age or access to resources."

This perspective represents a huge — and hugely empowering — shift. For a long time, our collective definition of brain health focused solely on Alzheimer’s, dementia, and cognitive decline. These were looming catastrophes toward the end of life. There was a sense that there was little we could do.

In recent years, however, medical and scientific breakthroughs have expanded our definition of brain health to a continuum that spans our whole life, from everyday mental wellbeing and cognitive performance to the long-term management of neurodegenerative disease.

Most importantly, recent science shows that our daily habits are powerful levers for improving our brain health at every point along that continuum. What we eat, how we sleep, how much we move, how we manage stress, and how we connect with others are closely linked with our brain health.

At a time when 88% of adults say maintaining brain health as they age is very important, but only 9% say they know a lot about how to do it, our opportunity is to move from awareness to action. And we can start small, with what we at Thrive call Microsteps.

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Here are some of my favorite brain health Microsteps, with benefits for memory and thinking:

Make a dozen hard-boiled eggs at the beginning of each week

Eggs contain choline, an essential nutrient that supports cognitive function, including working and long-term memory. Store them in the fridge for on-the-go snacks or use them to slice into your salad for a quick choline-rich addition to your meal.

Swap out your evening glass of wine or beer with a non-alcoholic mocktail

Alcohol can interfere with sleep stages, such as REM sleep, that support memory consolidation, emotional regulation and other key brain functions. Instead, try adding a slice of cucumber and fresh mint leaves to sparkling water, or make a lemon ginger spritz with lemon juice, a dash of ginger powder, and sparkling water.

When you arrive at a destination, take a short walk around the block before going inside

Walking increases blood flow to the brain, which helps deliver oxygen and nutrients that help the brain function. That’s why every step you take can potentially be good for your brain health.

Block 15 minutes in the morning to focus on your most important priorities

This can help you tackle your most important tasks when your concentration is at its best. As we get older, cognitive performance and working memory tend to be better early in the day compared to the afternoon or evening. This shift from “eveningness” to a preference for “morningness” has been noted in decades of research.

Attend a community event and introduce yourself to at least one new person

Whether it’s a local fair, farmer’s market, meetup, or a class, set a small goal to start one new conversation and see where it leads. Engaging in social activities can boost cognitive function and improve quality of life.

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I encourage everyone to talk with their doctor about brain health, including discussing risk factors for Alzheimer's disease, cognitive assessments, and brain-healthy habits.

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This article originally appeared on INC.com