If you have a loved one who has suffered from dementia, you probably wish you could look into a crystal ball and know if you, too, will experience memory loss. But there’s reason to feel empowered, not fearful. There are everyday habits that can protect your brain and help prevent dementia.

In fact, a viral video on the subject recently caught our attention. Hal Cranmer, an assisted living expert working to reduce elderly hospital visits through lifestyle choices, shared a list of 23 ways to protect your brain as you age. He shared, “[Here’s] everything I’d do if my mom or dad had dementia (even if it’s just early signs):” So it got us thinking: What other habits do experts suggest to protect people with a family history of dementia? Here, the best healthy lifestyle habits and preventive measures to try so you can feel empowered about your brain’s future.

A family history of dementia is not your destiny

While it’s true that having a family history of the condition is a key risk factor for dementia, that doesn’t mean you’re guaranteed to develop it yourself.  “If dementia runs in your family, the first thing I tell people is that your genes load the gun, but your daily habits largely decide whether the trigger gets pulled,” assures Rachel Lambert, LPC, a board-certified neurofeedback expert and Founder of Braincode Centers. “A big share of dementia risk comes from factors you can actually influence, and most of them are things you’d never guess are ‘brain’ habits.”

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8 ways to help prevent dementia if it runs in your family

While there’s no surefire way to prevent dementia, there are meaningful steps you can take to stay mentally sharp for years to come. To help reduce your risk of developing dementia in the long term, give these smart strategies a try:

Protect your hearing

“Start with protecting your hearing and your sleep; they’re brain issues in disguise,” says Lambert. “Untreated hearing loss forces the brain to work overtime and is one of the most overlooked risk factors.” Her advice: “Get your hearing checked and use hearing aids if needed.” (Learn more about how hearing loss increases the risk of dementia.)

Pick up new hobbies

“One of the most important actions individuals can take is to build their ‘cognitive reserve’— which refers to the brain’s capacity to be resilient,”says Kat Grassetti, LCSW, an EMDR practitioner specializing in women’s mental health. The key: “Staying mentally curious.”

How, exactly? “Stay cognitively challenged, not just ‘busy.’ Learning something genuinely hard, like a language, an instrument or a new skill, builds what we call cognitive reserve, essentially a buffer that helps the brain keep functioning even as it ages,” she explains. “Passive scrolling [on a phone] doesn’t count.”

Prioritize sleep

Skimping on sleep is a crucial lifestyle factor that may increase your risk of developing dementia. “Treat sleep as non-negotiable. Deep sleep is when the brain clears out metabolic waste, including the proteins tied to Alzheimer’s,” says Lambert. That brain-cleansing process is known as the glymphatic system, where cerebrospinal fluid is pumped and circulated through brain tissue to clear away damage.

“Sleep is often overlooked in conversations about dementia prevention,” adds Laura Bojarskaite, PhD, neuroscientist and sleep researcher at the University of Oslo studying neurodegeneration. “During sleep, the brain is remarkably active. Memories are consolidated and neural circuits are reorganized.” She adds, “Sleep isn’t simply rest—it’s one of the brain’s most important maintenance periods.” Remember: “You can’t build a healthy brain by sacrificing sleep for decades.”

Consume healthy fats

David Perlmutter, MD, neurologist and author of the upcoming book Brain Defenders, is all about empowering people to help prevent dementia with small, everyday tools. “For years, mainstream neurology has been focused on one thing, and that is treating symptoms. It’s time we focus on the fire, not just the smoke.”

One dietary tool he recommends: “Researchers found that women with Alzheimer’s had lower levels of omega-3s and higher levels of saturated fats, pointing to a disrupted lipid balance that may influence brain decline.” He recommends getting more omega-3 fatty acids from supplements or food sources like wild salmon in your diet. “Omega-3 levels may be the difference between women getting Alzheimer’s or not,” says Dr. Perlmutter, who serves on the editorial board for the Journal of Alzheimer’s Disease.

Protect your heart

“Concentrate on actions related to improving cardiovascular function: regular exercise, maintaining a low blood pressure level, keeping blood sugars and cholesterol levels within normal limits, receiving sufficient amounts of sleep each night and abstaining from smoking,” says Amy Fitzpatrick, MD, chief medical officer at Bedrock Recovery Center.

“What’s good for your heart is good for your head,” Lambert adds. “The same vessels feed both. Regular aerobic movement is one of the most consistently protective things you can do. Move your body like it’s a prescription for your brain.”

Stay socially active

“Developing and maintaining strong social relationships and treating issues such as depression, anxiety or chronic stress are also vital in promoting cognitive wellness. Mental and brain health are interrelated during all stages of one’s life,” adds Dr. Fitzpatrick.

Get regular physical activity

Dr. Perlmutter says movement, like daily walking, can also help prevent age-related memory loss. “10,000 steps a day can decrease your risk of developing dementia by 50 percent,” he notes.

Stay on top of dental care

According to longevity and preventative dentistry expert Kami Hoss, DDS, founder and CEO of SuperMouth, “Your mouth is the gateway to overall health.” Why? When gums become inflamed, “bacteria and inflammatory byproducts enter the bloodstream and can reach the brain.” He adds, “Daily flossing is not cosmetic. It is one of the most effective ways to reduce the chronic, low-grade inflammation that quietly contributes to neurodegeneration over time. For anyone with a family history of dementia, I’d give it the same priority as managing blood pressure or blood sugar.”

Preventing dementia is not just about one brain hack

Findings from both the Cochrane systematic study review and Harvard’s research on preventing dementia show that it’s not about one habit, but a lifetime of healthy choices.

What’s more, Cranmer told his social media followers, “You don’t have to do all of it. Pick three [strategies] and start this week.”

The bottom line on how to prevent dementia

“A family history is information, not a verdict,” Lambert reassures. “The earlier you start treating your brain like something you can train and protect, the more say you have in how it ages.”

“The best strategy for preventing dementia should be viewed as a lifetime investment rather than a singular event,” adds Dr. Fitzpatrick. “Even if a person has a family history of dementia, making active decisions today can positively impact the development of brain health into the future.”

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Knowledge is power, especially when it comes to protecting your brain health. Alzheimer’s disease affects roughly 6.9 million Americans, and women face higher rates than men. But here’s the encouraging news: by understanding Alzheimer’s disease symptoms and recognizing your personal risk factors, you can take meaningful steps today to support your memory for years to come.

What Alzheimer’s disease actually is

“Alzheimer’s disease is a neurological condition that impacts our memory,” says Laura Korin, MD, MPH, medical director at One Medical and chief women’s health officer at Seek. When the disease develops, brain cells slowly degenerate and lose connection over time, which can affect both short- and long-term memory.

While dementia is an umbrella term for a range of conditions that affect cognition and behavior, Alzheimer’s is a specific disease—and the most common type of dementia, responsible for up to 80 percent of cases, according to Michael McGrath, MD, chief clinical officer and medical director at The Ohana Hawaii. The disease is partly caused by a buildup of tau and amyloid proteins in the brain, which causes brain cells to die over time.

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According to the Alzheimer’s Association, one in nine Americans age 65 or older has been diagnosed with Alzheimer’s. The good news? Researchers now believe up to 40 percent of dementia cases may be preventable through lifestyle factors.

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‘Is This Normal, or Early Signs of Dementia?’ What To Know About Memory Loss

More than 7 million Americans aged 65 and older have Alzheimer’s disease, the most common form of dementia. Yet average wait times for a dementia diagnosis range from 12 months to nearly four years. Doctors say knowing the difference between ordinary forgetfulness and dementia—and acting early to seek treatment—can make all the difference. So we’ve […]

Alzheimer’s disease symptoms you need to know

Catching the symptoms of Alzheimer’s disease early gives you the best chance to act. Some of the most common warning signs of Alzheimer’s include:

• Memory loss that disrupts daily life. Occasional forgetfulness happens to everyone, but frequent lapses warrant a conversation with your doctor.
• Trouble communicating. Dr. Korin describes this as “repeating words, telling stories that are hard to follow and forgetting what you were talking about.”
• Changes in mood or behavior. Increased anger, irritability or paranoia can be early signals someone may be developing Alzheimer’s disease
• Withdrawal from social activities. An increased desire to be alone may signal a shift.
• Difficulty with familiar tasks. Trouble with problem solving, orientation or recognizing surroundings can be an early Alzheimer’s disease symptom.

Alzheimer’s typically develops in adults 65 and older and progresses over time, but early-onset Alzheimer’s can appear sooner. Forgetfulness or losing awareness of time or place—even in your 50s—is worth discussing with a healthcare provider.

Risk factors for Alzheimer’s disease

Some risk factors are out of our control, but many can be influenced by everyday choices.

Risk factors you can’t change

• Age is the biggest factor when it comes to your odds of developing Alzheimer’s disease.
• Family history also plays a role—if a parent or sibling has Alzheimer’s, your risk increases by about 30 percent. 
• Genetics are another piece of the puzzle. Variations in the APOE gene, especially APOE ε4, are the most commonly identified genetic risk factor. That said, having the gene doesn’t guarantee you’ll develop the disease.

Risk factors you can modify

• Heart health: What’s bad for your heart is bad for your brain. A Johns Hopkins University study tracking nearly 16,000 middle-aged adults found that those with midlife vascular risk factors like diabetes or high blood pressure had a greater chance of developing dementia. 
• Weight: A 38-year study of 1.3 million adults concluded that individuals with a high body mass index (BMI) are more likely to develop Alzheimer’s. People with type 2 diabetes also face a much higher risk. “When insulin resistance develops in the brain, glucose metabolism is impaired,” explains Gowri Rocco, MD, MS, founder of Optimum Wellness and Longevity.
• Lifestyle habits. Smoking, heavy drinking, brain injury, depression and social isolation all contribute too. A landmark study by the Lancet Commission on Dementia Prevention, Intervention and Care found that 35 percent of dementia cases could be prevented by addressing lifestyle-related risk factors throughout our lives. (Check out how to quit smoking starting today.)

Aging

3 Easy Ways To Help Prevent Dementia and Keep Your Memory Sharp for Years

What if reducing your risk of developing dementia was simpler than you ever imagined? New research analyzing data from more than two million people has uncovered something remarkable: A few easy lifestyle tweaks could lower your dementia risk by up to 25 percent. No expensive supplements, no complicated programs, just simple changes that fit seamlessly […]

How to reduce your Alzheimer’s risk

Fortunately, there are steps you can take today to help safeguard your memory. Here’s what our experts recommend:

• Move your body. Research in Frontiers in Human Neuroscience found that planned, structured exercise—even a daily 30-minute walk three days a week—slows cognitive decline.
• Eat for your brain. The Mediterranean and MIND diets, rich in vegetables, berries, fish and whole grains, are linked to better brain health. “What is heart healthy is also brain healthy,” says Meredith Bock, MD, board-certified neurologist.
• Prioritize sleep. Quality rest supports memory consolidation and brain detoxification.
• Stay social and mentally engaged. Puzzles, gardening, learning new skills and regular connection with loved ones all support cognitive health over time.

The bottom line on Alzheimer’s disease symptoms

If you’re noticing changes in yourself or a loved one, talk to your doctor. Two FDA-approved medications, donanemab (Kisunla) and lecanemab (Leqembi), can help slow the disease’s progression when caught early. As Brent Forester, MD, of Tufts Medical Center, advises: “It’s really important to talk to your doctor right away and ask what could be helpful. Don’t be afraid.”

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From omega-3s to ginkgo biloba, there is a dizzying array of supplements out there purporting to support brain health. But which ones are really worth investing in? We asked a top psychiatrist to share his favorite “brain boosters in a bottle” to help prevent dementia and Alzheimer’s disease. Keep reading for his study-backed list.

What role do supplements play in improving brain health?

Psychiatrist Daniel G. Amen, MD, author of Change Your Brain, Change Your Pain, confirms that nutritional supplements can be powerful tools for overall brain health. “At Amen Clinics, after looking at roughly 300,000 brain SPECT scans [imaging that shows how the brain functions] one thing is clear: Brain health drives mental health.”

“After seeing how some psychiatric medications, such as benzodiazepines for anxiety, can harm the brain, I began researching brain-supportive solutions with fewer side effects,” he says. “After roughly 40 years as a psychiatrist, I now recommend more and more treatments from nature, including nutraceuticals.”

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Dr. Amen adds that there’s growing research showing that certain supplements can improve mood, focus and even reduce the risk of cognitive decline. 

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The 7 best brain health supplements to help prevent dementia  

It’s important to focus on protecting the brain early, because brain scans show that changes in the brain associated with Alzheimer’s begin decades before symptoms appear, Dr. Amen explains. “Think of these supplements as ‘brain insurance.’” Of course, always consult your healthcare provider before taking any new dietary supplement. Here, Dr. Amen’s top brain health supplements to help reduce the risk of dementia and Alzheimer’s disease. 

Omega-3 fatty acids 

Omega-3s (especially DHA) are the premium fuel for your brain, improving mood, reducing inflammation, supporting the structure of brain cells and helping you think more clearly. They’re typically found in foods like fatty fish, though omega-3 supplements are an easy way to make sure you’re getting enough to protect brain cells. 

Recommended daily dose: 900 to 2,000 mg of combined EPA and DHA per day.

Ginkgo biloba

When it comes to brain health, beauty isn’t in the eye of the beholder—it can be measured on brain scans. “I always say that the ‘prettiest’ brains I’ve ever seen belong to people who take ginkgo biloba,” says Dr. Amen. “It improves cognitive function and boosts neurogenesis, or new cell growth, in the hippocampus, one of the brain’s major memory centers.” 

Recommended daily dose: 120 to 240 mg of ginkgo biloba per day.

Phosphatidylserine (PS)

PS, a type of fat that insulates brain cells, “enhances recall of words, names and faces in adults over 50,” says Dr. Amen, adding that it’s also shown to improve short-term memory.

Recommended daily dose: 300 mg of PS per day.

N-acetylcysteine (NAC)

“This powerful antioxidant is a brain defender that helps nerve cells maintain healthy communication,” notes Dr. Amen.

Recommended daily dose: 600 to 1,200 mg of NAC per day.

Huperzine A

Found in Chinese club moss, this compound “enhances acetylcholine activity, a key neurotransmitter involved in memory and learning,” Dr. Amen explains.

Recommended daily dose: 100 to 400 mcg of huperzine A per day.

Vitamin D

The “sunshine vitamin” is linked to cognitive protection, he says, which is why is makes the list of top brain health supplements. 

Recommended daily dose: 4,000 IU of vitamin D3 per day. 

Curcumin

Thanks to its powerful anti-inflammatory properties, curcumin (the potent compound in turmeric) improves working memory, Dr. Amen notes.

Recommended daily dose: 800 mg of curcumin per day. 

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The bottom line on brain health supplements

“Supplements can be an important part of building a brain-healthy life. When you give your brain the nutrients it needs, you don’t just prevent disease, you create energy, clarity, focus and joy,” assures Dr. Amen. “And that’s what a healthy brain and a healthy life are really about.”

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If you’ve watched a loved one struggle with Alzheimer’s disease or memory loss, you know how heartbreaking it can be—and how desperately we need new solutions. An ancient plant-based remedy called ibogaine is now making headlines as a potentially powerful breakthrough for brain health. Researchers are even looking at ibogaine for Alzheimer’s disease. It’s all part of a recent push to explore psychedelic drugs for therapeutic use. Curious to know more? Let’s go on a little trip to learn about this ancient and emerging health tool that has people, even President Donald Trump, buzzing. It could offer hope for you or someone you love.

What is ibogaine and how was it used traditionally?

Most modern medicines originated from plants. Think of aspirin coming from willow bark or morphine coming from poppy plants. Ibogaine is no different. It is a plant-derived compound that originates from the root bark of a shrub called Tabernanthe iboga that grows in West Africa.

For centuries, ibogaine has been used in spiritual and ceremonial practices to facilitate psychological insight. In this traditional sense, the medicine would give people wild dreams or hallucinations, which could be used to gain emotional wisdom so healing could occur. It’s been described like an LSD trip, but with more introspection.

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In his new book Heavily Meditated, biohacker Dave Asprey describes an ibogaine trip this way: “Consider it a personal life review with a dash of cosmic insight.” He cites research in the Journal of Psychedelic Studies, and explains, “Straddling the line between ancient shamanic wisdom and cutting-edge addiction research, ibogaine is forging a unique path in the world of psychedelics.”

What is medical-grade ibogaine today?

While ibogaine has ancient roots, modern medicine is now exploring how to harness its benefits safely. Though the drug ibogaine is not currently FDA-approved in the U.S., it is used experimentally in some medical clinics around the world. It is mainly used to treat conditions including addiction, anxiety, depression, traumatic brain injury and PTSD. In this setting, patients are given pills and closely monitored during the treatment with physician oversight. The supervision is crucial since this powerful drug can lower blood pressure.

Eduardo Ramirez, MD, is the clinical director at Beond Ibogaine, a clinical neurohealth center specializing in medically supervised ibogaine protocols in Mexico. He says ibogaine is “designed to regulate brain chemistry, restore nervous system function and drive long-term mental optimization. What makes it unique is its ability to act across multiple brain systems simultaneously.”

It can reduce withdrawal symptoms and cravings while also creating a temporary state of heightened brain adaptability. During this window, deeply ingrained behavioral and emotional patterns can be examined and reshaped. In essence, the drug helps the brain relax old, stuck thought patterns so it can become open to new, healthier ones.

Women’s health expert Sara Szal Gottfried, MD, has been open about her use of psychedelic-assisted therapy to treat her own trauma and that of her patients. “I agree that by combining the best of personalized medicine with psychedelic medicine, we have the best opportunity for re-creating wholeness and health,” she says. Why? “Ordinary states of consciousness may not allow you to heal at the deepest level, where the hurt is.”

Could ibogaine treatment help Alzheimer’s disease?

If you’ve heard about ibogaine in the news, here’s why: President Trump wants to fast-track ibogaine research. He mentioned the drug by name in a recent executive order, pledging $50 million to ibogaine research.

The question on everyone’s mind: Could ibogaine become a breakthrough treatment for Alzheimer’s disease and age-related memory loss? The answer: Maybe.

One study found that psychedelic drugs improved older folks’ executive function and helped them stay more positive and less depressed, according to the journal Gerontology & Geriatric Medicine. Commenting on the study, one skeptical Reddit user said, “This feels like the red-wine-good-for-you story all over again.”

In that same Reddit thread about psychedelics, another person pondered, “Wouldn’t it be wild if psilocybin straight up cures Alzheimer’s but just nobody tried giving [magic] mushrooms to a person with dementia?”

How might ibogaine help with memory loss?

While we don’t yet have direct studies on ibogaine and Alzheimer’s, related research offers glimmers of hope for families dealing with memory loss. The strongest human data available right now is on traumatic brain injury. A Nature Medicine study conducted at Stanford of special operations veterans found that ibogaine therapy was associated with improvements in disability, PTSD, depression, anxiety and cognition. “It supports further research into ibogaine’s effects on brain function and cognitive recovery,” Dr. Ramirez adds.

If you’re feeling hopeful about ibogaine’s potential for improving quality of life in Alzheimer’s patents, that optimism is understandable—but experts want to manage expectations. “This is an area where we need to be appropriately cautious,” Dr. Ramirez says. “At this stage, I would not describe ibogaine as a proven treatment for Alzheimer’s disease, as we do not yet have sufficient human clinical data to support that claim.”

The future of ibogaine treatment

The good news: The science is improving daily. At his clinic, Dr. Ramirez says, “We increasingly view ibogaine not through a ‘psychedelic’ lens, but as an emerging form of neuroplasticity medicine,” or its ability to help the brain change and improve.

“The recent federal interest and shift in policy is important because ibogaine needs rigorous clinical research in the United States.” He adds, “Looking forward, I see its medical trajectory expanding into proactive brain health, supporting cognitive resilience, emotional regulation and overall mental optimization.”

What needs to happen before ibogaine can be widely available

“I do believe ibogaine deserves a serious FDA pathway, but not casual approval,” says Dr. Ramirez. “It should be studied and potentially approved under strict medical standards, not made broadly available without the infrastructure to administer it safely.”

Is ibogaine safe? Risks doctors want you to know

If you’re considering ibogaine—or wondering whether it might help a loved one—safety is naturally your first concern. Here’s what doctors want you to understand: Ibogaine is understandably controversial. It is not meant for recreational drug use. Many experts agree it needs to be used with extreme care and medical supervision since it can lower blood pressure and disrupt the heart’s natural rhythm.

Dr. Ramirez cautions, “Ibogaine is not a magic bullet, and it is not something to try at home. It is a powerful medical intervention that should only be considered after careful screening and under experienced clinical supervision.”

Bottom line about ibogaine for Alzheimer’s

“With appropriate clinical safeguards and rigorous research, ibogaine has the potential to become a powerful tool in how we approach not just recovery, but long-term mental performance and wellbeing,” says Dr. Ramirez. “For Alzheimer’s specifically, I would say: promising mechanism, insufficient evidence.”

The fact that researchers are exploring new possibilities means we’re one step closer to better solutions for brain health. In the meantime, you can care for your brain health today through proven strategies like staying mentally active, eating well and enjoying social connection. And if you’re concerned about memory loss, schedule a cognitive assessment and discuss all available treatment options with your doctor.

What if hearing loss and the risk of dementia were more closely linked than you thought? A new study in the Journal of Otolaryngology–Head and Neck Surgery found that certain middle-ear conditions—cholesteatoma (an abnormal skin growth) and eardrum perforation—both of which can lead to hearing, are linked to a higher risk of dementia. To better understand this surprising connection, including whether hearing aids might help, we spoke with leading researchers in the field.

The link between dementia and hearing loss

“Research has established a strong connection between hearing loss and cognitive decline, including dementia,” says study coauthor S. Dillon Powell, Dean’s Research Fellow in the Golub Lab at Columbia University. “The why and how is still being understood. There is not a lot of very strong evidence for causality, so we can’t say for certain that hearing loss is causing dementia, but we can fairly confidently say there is a relationship between the two. If hearing loss does contribute to dementia, it’s likely through a combination of factors: decreased cognitive input, increased cognitive strain and worse socialization are among the leading theories, but there may be more to discover.”

This connection raises important questions, adds Nicholas S. Reed, AuD, PhD, vice president of audiology research and innovation at Amplifon and adjunct faculty in the Department of Epidemiology at the Johns Hopkins University Bloomberg School of Public Health. Is this simply a consequence of aging? Is there a specific mechanism at work? And could dementia actually cause hearing loss, rather than the other way around?

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Aging

Dealing With Hearing Loss: Causes, Prevention, and Treatment Tips

Here's how to spot the early signs.

Even mild hearing loss can affect your memory

Reed explains that untreated hearing loss may simply tax the brain to the point where it becomes a cognitive load issue. “It’s like constantly listening to a bad stereo signal or having a bad cell phone signal,” he says. “If you do that long enough, you get frustrated and tired.” Your brain works overtime to fill in the blanks, eventually taking a toll on cognitive function.”

That extra effort eventually comes at the expense of other important brain functions, like working memory. “We like to use phrases like ‘I only use 10 percent of my brain,’ but the truth is we use every ounce of brain power that’s available to us already,” Reed explains. “We’re always operating at 100 percent, so extra energy comes at the expense of something else.” In other words, when our brain is straining overtime to help us hear, it has less energy left for memory and problem-solving.

As for the backwards mechanism: dementia leading to hearing loss? “The truth is, there’s very little evidence for that when you think about hearing loss as studied by pure-tone audiometry, meaning you hear a tone, you raise your hand,” Reed explains. “That’s the bread and butter of hearing measurement. Speech understanding is a different story, as it involves complex cognitive tasks to decode a signal.”

The surprising way relationships reduce cognitive decline 

Another mechanism linking hearing loss and dementia may be one most of us intuitively understand, says Reed. “Hearing really is important for our connection to other people,” he explains. “In the research on hearing loss and dementia—we’re not talking about congenital hearing loss, where sign language is a potential mode of communication—we’re talking about people who’ve spent their lives relying on spoken language and are now losing that ability.”

This group is especially vulnerable to social isolation and loneliness as their hearing declines. And the consequences, especially for older adults, are substantial: Social isolation is strongly associated with cognitive decline and dementia and is one of the largest drivers of Medicare spending, Reed notes.

Can hearing aids reduce the risk of dementia? 

What’s the bottom line on hearing aids and dementia prevention? The science is promising but still evolving. “We’re starting to see evidence that the link between dementia and hearing loss may go beyond simple association towards a real relationship—though I’m careful with that language,” notes Reed. “In epidemiology and public health, calling something a ‘relationship’ means there’s strong collective confidence and substantial evidence of causality that takes decades to build.”

Here’s what makes this tricky: The research looks at large groups of people, not individuals. Other factors—like smoking or sleep—may have a clearer, stronger impact on your personal dementia risk, Reed explains. “That distinction between individual and population risk really matters.” 

“So if someone asks, ‘Should I get hearing aids to prevent dementia?’ the honest answer is: probably not in any guaranteed, individual sense. There are many factors at play. Hearing aids offer multiple benefits with little downside, but few, if any, single interventions would prevent a multifactorial condition like dementia in isolation.”

“That’s why I’m cautious about saying ‘hearing aids prevent dementia,’ he says. “The relationship is likely real, but it’s not that simple.”

Aging

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The bottom line on hearing loss and dementia

Will treating hearing loss single-handedly prevent dementia? No, says Reed—it’s a multifactorial condition. But can hearing care hurt? Absolutely not. “There are mostly only potential benefits,” he explains. “Unlike medications, which can come with significant side effects, hearing care carries minimal risk beyond the time and cost involved.” That’s why Reed encourages people to explore their options when it comes to managing hearing loss. “Talk to a hearing care professional, and start by understanding what’s available to you.”

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What if reducing your risk of developing dementia was simpler than you ever imagined? New research analyzing data from more than two million people has uncovered something remarkable: A few easy lifestyle tweaks could lower your dementia risk by up to 25 percent. No expensive supplements, no complicated programs, just simple changes that fit seamlessly into your daily routine. Here we break down easy ways to help prevent dementia using doable habits that safeguard your most precious asset: your mind.

What is dementia?

“Most people think of Alzheimer’s disease when they hear the word ‘dementia,’ but Alzheimer’s is only one form of dementia,” says Frank Dumont, MD, executive medical director at Virta Health. “Dementia is defined as a chronic and progressive condition which compromises the function of the brain. Specifically, to qualify for a diagnosis of dementia, one needs to have a significant decrease in at least two types of brain function (such as memory, language, social functioning or what is referred to as executive functioning—basically higher level thinking.”

According to the Alzheimer’s Association, Alzheimer’s disease is responsible for 60 to 80 percent of dementia cases. Dr. Dumont says another common type is a form of dementia called vascular dementia where the brain accumulates damage due to several large or small strokes.  

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“It turns out that many people struggling with dementia have ‘mixed dementia,’ meaning that more than one thing is going on,” says Dr. Dumont. “In other words, you can have Alzheimer’s disease and also have vascular dementia at the same time.”

Aging

Walk Your Way to a Better Memory: How Exercise Curbs Dementia Risk

Walking is often regarded as one of the most straightforward and accessible forms of exercise. It delivers big benefits for weight loss, overall metabolic health and even improved cognition. And walking for dementia, specifically, has gained traction lately as a way to both lift your mood and potentially slow the progression of cognitive decline. There’s […]

Is it forgetfulness or dementia? 

“Normal aging is slower, not worse,” says Jordan Weiss, PhD, assistant professor in the Division of Precision Medicine and Optimal Aging Institute at NYU Grossman School of Medicine and scientific writer at Assisted Living Magazine. “A name takes a beat longer to surface. You walk into a room and briefly forget why. The information is still there, just a little delayed. Most of us experience this in our 60s and 70s, and it isn’t dementia.”

“Dementia is different in kind,” continues Weiss. “It’s forgetting an entire conversation, not just the name of the person you had it with. Getting lost on a street you’ve driven for twenty years. Struggling with a recipe you used to make from memory. The clearest signal is when the people around you notice the changes before you do, and when those changes start to interfere with the ordinary business of a life.”

3 simple ways to help prevent dementia 

Reducing the risk of dementia likely sounds like a huge task without a clear path, but new research provides practical tips that could actually help.

Squeeze in physical activity 

In a new PLOS One study analyzing data from dozens of studies and more than 2.8 million people, researchers found that those who got at least 150 minutes of exercise per week had a 25 percent lower risk of dementia. What makes this such a smart habit to help prevent dementia? 

“Exercise is one of the most powerful interventions we have for the aging brain, and it works through several pathways at once,” says Weiss. “It increases blood flow, delivering more oxygen and nutrients to brain cells. It raises a molecule called brain-derived neurotrophic factor (BDNF), which acts like fertilizer for neurons and helps them form new connections. It lowers inflammation. And it improves blood sugar control, which matters because insulin resistance—the body’s trouble managing blood sugar— is increasingly tied to Alzheimer’s disease” and dementia.

“The best exercise is the one you’ll actually do on Tuesday morning when it’s raining,” adds Weiss. “Consistency beats perfection. A mix of aerobic movement and resistance training gives you the broadest benefit.” For aerobic work, brisk walking, cycling, swimming or dancing for about 30 minutes most days will get you to the 150-minute target, he adds. 

Avoid prolonged sitting 

In the study, sitting more than eight hours a day was also linked to a 27 percent higher risk of dementia. Researchers say prolonged sitting may increase inflammation and strain the body in ways that can damage cells that support brain health.

“Sitting for long stretches is not just the absence of exercise,” explains Weiss. “It’s a physiological state of its own. When muscles stay inactive for hours, blood sugar regulation worsens, inflammation rises, and blood flow to the brain slows. Over years, this damages the small vessels that keep brain tissue healthy (a meaningful contributor to vascular cognitive impairment) and to vascular changes that often accompany Alzheimer’s.”

To help prevent dementia and cognitive decline, make it a point to move more often. “The most effective strategy for breaking up sedentary time is taking brief activity breaks every 30 minutes if possible, with evidence supporting breaks as short as one to five minutes of light-intensity walking or standing,” says Paul E. Bendheim, MD,  a board-certified neurologist, author and founder of BrainSavers®, Inc. “This frequency appears more important than longer, less frequent breaks for metabolic health benefits.”

Get enough sleep 

The study also found that sleeping too little, meaning less than seven hours a night, was linked to an 18 percent higher risk of dementia, while sleeping more than eight hours was tied to a 28 percent higher risk. 

“Sleep is when the brain does housekeeping that can’t happen during waking hours,” explains Weiss. “A system called the glymphatic system, essentially the brain’s waste-clearance plumbing, becomes far more active during deep sleep. It flushes out metabolic waste, including amyloid-beta, the protein that accumulates in Alzheimer’s. Short or fragmented sleep shortchanges that process, and over years, the brain pays for it.”

Just how much sleep do you need to help prevent dementia? “Seven hours of sleep is a good starting point, but you might need to take into consideration other factors such as your sleep efficiency—how much of your time in bed is actually spent sleeping—as well as the amount of time you are spending in deep sleep and REM (dream) sleep,” adds Dr. Dumont. (Check out our best tips to get more sleep.)

Aging

Exercising at Medium-Intensity Every Day May Lower Your Alzheimer’s Risk

Staying active will boost your brain and body at the same time.

The bottom line on ways to help prevent dementia 

Protecting your brain from Alzheimer’s disease and dementia isn’t about dramatic life changes or expensive interventions. It’s about the small, meaningful choices you make every single day that are completely within your control. 

“Be your own brain health quarterback,” says Dr. Bendheim. “Learn about the lifestyle risk factors for dementia and mechanisms for modifying them to build a healthier lifestyle. You will feel better, you will be happier, you will have a healthier brain and body. It’s an insurance policy for healthy aging.”

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More than 7 million Americans aged 65 and older have Alzheimer’s disease, the most common form of dementia. Yet average wait times for a dementia diagnosis range from 12 months to nearly four years. Doctors say knowing the difference between ordinary forgetfulness and dementia—and acting early to seek treatment—can make all the difference. So we’ve rounded up the latest news on how to reduce your risk of memory loss, sneaky warnings signs of dementia and the treatment options that can make a real difference. Keep scrolling to find out what you might have missed.

Early signs of dementia, new treatments and prevention tips

If you or a loved one are concerned about memory loss, here’s everything you need to know:

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Forgetfulness vs. dementia

Normal forgetfulness means misplacing keys or blanking on a name—littles things you notice and can work around. Dementia involves worsening problems like repeating the same question, storing items in wrong places or losing the ability to manage daily tasks independently, according to Joel Salinas, MD, co-founder and chief medical officer at Isaac Health. Learn the sneaky signs of dementia that signal it’s time to book an appointment with your doctor. [Full story]

Aging

New Test Shows 90% Accuracy in Diagnosing Early-Stage Dementia

Imagine a simple blood test that could reveal if you’re at risk for Alzheimer’s disease, years before symptoms become severe. A new study shows that this could be a reality. For those at risk of this type of dementia, this breakthrough test could mean an earlier and more accurate diagnosis. And if accurate blood tests […]

Other health conditions can masquerade as dementia

Several treatable conditions can mimic signs of dementia, including a vitamin B12 deficiency, low thyroid levels, depression, sleep disorders, medication side effects and dehydration. A doctor’s visit can help determine the underlying cause of your memory issues and if they’re reversible.

Some dementia symptoms can be sneaky

Early signs of dementia that women should watch for include trouble retaining new information, getting lost in familiar places, difficulty finding words, persistent mood changes, problems with reasoning and even fluctuating LDL cholesterol levels, according to Neal Barnard, MD, president of the Physicians Committee for Responsible Medicine. By knowing what to look for, you’ll be better prepared to seek help when you need it. [Full story]

Wait times for a dementia specialist can be long

To speed up an Alzheimer’s disease or dementia diagnosis, doctors recommend starting with a primary care physician, asking about the Montreal Cognitive Assessment, requesting the newly FDA-approved blood test for Alzheimer’s and looking into clinical trials at nearby universities through ClinicalTrials.gov.

Aging

Trouble Hearing? Treating It May Cut Your Dementia Risk by 50%

The simple way to avoid cognitive decline.

Early treatment matters

While there may not be a cure for dementia yet, there is hope. Getting treatment early can slow disease progression. In fact, anti-amyloid drugs can slow cognitive decline by 25 to 35 percent in early-stage Alzheimer’s patients, and one study showed nearly 60 percent slowing in people with mild cognitive impairment, according to Harvard-trained neurologist Andrew E. Budson, MD. [Full story]

You can take steps to reduce your dementia risk

A Johns Hopkins study found just 35 minutes of moderate exercise per week was linked to a 41 percent lower dementia risk. At 140 minutes per week, that jumped up to a 69 percent reduction. A Mediterranean diet, social activity, puzzle-solving and treating hearing loss also lower dementia risk and naturally protect your memory. [Full story]

If the idea of struggling to remember basic things, such as your loved ones’ names or whether or not you took your medication, keeps you up at night, you’re not alone. Nearly 80 percent of people have concerns about experiencing dementia, according to the World Alzheimer Report 2019. Now for some good news: New research on how to prevent Alzheimer’s has shown that a few simple lifestyle habits can make a big difference in protecting your memory as you age.  

How to help prevent Alzheimer’s disease 

While it’s not possible to completely prevent Alzheimer’s, there are steps you can take to reduce your risk of memory troubles. And it may be easier than you think. According to NBC News, researchers shared two studies at the Alzheimer’s Association International Conference yesterday that highlight key lifestyle changes that may help prevent or slow the development of Alzheimer’s.

In one study presented at the conference, more than 2,000 participants were tested for genes that increase the risk of developing Alzheimer’s. One gene that stood out was the APOE4 gene, per NBC News.

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“The APOE4 gene variant is a well-established genetic risk factor for Alzheimer’s disease,” explains David Perlmutter, MD, Board-certified Neurologist and number one New York Times bestselling author. “Carriers of one or two copies of this allele have a higher likelihood of developing the condition due, primarily, to its role in increasing brain inflammation, a central mechanism in Alzheimer’s.” 

Here are the simple habits that help protect your brain, even if you’re a carrier of the APOE4 gene.

Go for a walk

While walking seemed to benefit all study participants when it came to reducing the risk of Alzheimer’s disease, it had the biggest “protective effect” on those with the APOE4 gene, NBC News reported.

The researchers found that those who reportedly walked 10 percent more than their peers had a 4.7 percent increase in complex thinking for women and a 2.6 percent increase for men. For those carrying the APOE4 gene, women who walked more experienced an 8.5 percent increase in cognitive performance over time and men a 12 percent increase.

 The difference between women’s and men’s results connects to a brain protein called BDNF, or brain-derived neurotrophic factor, which study researchers told NBC News increases with walking.

“Generally, men have more muscle mass in comparison to women,” says Dr. Perlmutter. “Muscles are an important source for BDNF, a chemical that actually allows the brain to repopulate itself with new neurons. This explains why men, even those with the APOE4 allele, derive more benefit from exercise compared to women. It also supports the recommendation that women should add strength training to their exercise programs.”

Aging

Is Dementia Hereditary? It Can Be—Here’s How to Reduce Your Risk

We know that lifestyle plays a key role in our health, but the influence of our genetics shouldn’t be dismissed. That’s why it’s so important to understand your family’s health history and whether you may be predisposed to certain conditions. If a parent or grandparent has been diagnosed with a neurodegenerative disease, for example, you […]

Make time for regular physical activity 

Although the study did not track participants’ walking speed or how often they walked, the brain-protective benefits of walking—and physical activity in general—are clear. If you want to get more steps in, Ryan Sultan, MD, a double board-certified psychiatrist and Assistant Professor of Clinical Psychiatry at Columbia, offers the following tips:

• Phone a friend. “Walking is not only exercise, but an opportunity to call a friend, collect your thoughts or catch up on new music or a book,” Dr. Sultan
• Take 10 minutes to move. “Walking is a way to break up the work day and refresh to allow for more productive work later on,” he says.
• Park further away. “It’s helpful to integrate walking into everyday life,” Dr. Sultan says. “It also helps when you have a destination to walk to, like a shopping center or grocery store.”
• Start small. “You don’t have to walk excessive distances when starting out,” he assures. “The habit of walking is the most important early on, not necessarily the distance or length of walk.”
•  Keep sneakers in your car. “Make walking convenient by throwing your sneakers in your bag or car” so you’re always ready to squeeze in a little more movement, says Dr. Sultan. 

Challenge your brain 

Another study revealed at the conference and led by researchers in Finland, per NBC News, found that “cognitive training,” moving more and eating healthy helped to prevent or delay Alzheimer’s disease, especially in those with the APOE4 gene. Cognitive training can be anything from playing computer-based brain games or using a paper and pencil to challenge your mind. And physical activity included group-based exercise sessions that lasted 90 minutes (pickleball, anyone?), according to NBC News. Dr. Perlmutter explains why these results were seen after participants changed their habits.

“Western medicine tends to focus on monotherapy, meaning single approaches to medical problems,” says Dr. Perlmutter. “Multiple factors conspire to threaten the brain in Alzheimer’s disease, so a multifaceted approach would be expected to bring better benefit. Exercise, because it enhances BDNF, sets the stage for the brain to gain function and this creates an environment in which cognitive training will be more efficacious.”

Initial findings from the study showed that people with the APOE4 gene experienced stronger health benefits after adopting these lifestyle changes.

Aging

6 Easy Habits That May Help Prevent Dementia, Says an Alzheimer’s Expert

It’s true that many of the illnesses related to aging have components over which we have no control. But doctors and researchers are increasingly realizing that we may have more power than we thought when it comes to how to prevent conditions like dementia. Here are six dementia prevention strategies that you can incorporate into […]

Try the MIND diet 

Beyond Alzheimer’s disease, new research shows that dietary changes may help prevent or delay other forms of dementia as well. 

A study published in the Journal of the American Medical Association found that adults ages 60 to 79 who followed a structured lifestyle program, which included regular exercise, brain games, social engagement, health monitoring and a diet plan known as the MIND diet, saw significantly greater improvements in thinking and memory over two years compared to those who made changes on their own. 

The MIND diet is a combination of two study-backed healthy eating plans: the Mediterranean diet and DASH (dietary approaches to stop hypertension) diet. It encourages people to eat foods like vegetables, berries, whole grains, nuts and fish. (Discover more foods that help prevent dementia here.)

I remember the first time I was on stage and scrambled my words. If my lines in a play were supposed to be “Sherwin-Williams,” I’d find “William Sherman” or other similarly discombobulated phrases coming out of my mouth. Fellow thespians know that we all lose a line here or there, but this was different. It was a black hole, and I had to wait for it to pass to regain my footing and my spot in the play. I knew something was up. Today, at age 72, I know that something to be Alzheimer’s disease, the same condition that took my mother at a similar age.

Born in Denver, I spent 25 years in New York pursuing theater, singing and creating. My husband and I built a life around creativity. We even owned a jazz bistro in Michigan that was the heart of our community. I’ve always been a glass-half-full person, someone who looks at challenges as opportunities. But that doesn’t mean my journey has been easy.  

My mother’s Alzheimer’s disease diagnosis

When my mother began showing signs of Alzheimer’s disease in the 80s and 90s, our world changed. But it wasn’t immediately obvious. She became very savvy at dodging questions and worked to hide her cognitive decline out of embarrassment. There weren’t nearly the same resources and education as there is now, and she found herself ashamed of her condition. Delaying accepting it also meant delaying care, which impacts the outcomes of many types of dementia and Alzheimer’s. 

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I paused my thriving New York City career to come to Tennessee, beginning a 12-year journey as her primary caregiver. It was a macabre journey with little information available. I promised her I’d never put her in a nursing home, but I quickly learned that with Alzheimer’s disease, such promises are often impossible to keep. 

Her struggle became the inspiration for my art, my way of understanding and processing the impact of this devastating condition. After her passing, we rebuilt our life in Michigan, where our nights were full of dancing, music and laughter at the jazz bistro. Alzheimer’s disease, and all its devastating ugliness was behind me. Yet it was always in the back of my mind that I could face the same fate one day, since it can be genetic.

Aging

Certain Alzheimer's Risks May Be Within Your Control, Say Doctors

Take a look at your lifestyle.

Unexpectedly, I learned I was ‘high risk’

Out of the blue, the Cleveland Clinic’s brain research department sent me a letter that they had randomly selected me to invite me to participate in a two-year study about lifestyle’s impact on people who potentially could get Alzheimer’s disease. I was thrilled to help, but couldn’t believe the irony that it was random. I even asked my doctor if they told the Cleveland Clinic. They hadn’t. In time, I knew it was no accident—I believe my mom had a part in sending me the letter.

“The power of early detection is the power of prevention.” —Rhonna Shatz, DO

They asked if I wanted to know if I had the gene, and I did. I was “high risk.” I put it out of my mind and determined I’d just watch it, and that I was fine. Until those lines in my play started to scramble.

My doctor dismissed my concerns as normal aging

I went to my primary care doctor, explaining my concerns and my family history of Alzheimer’s disease. Like many doctors, she dismissed my worries as stress or aging. But I knew something was wrong. I persisted, saying “You’re not hearing me.” It’s a difficult condition to diagnose. In fact, primary care physicians only get it right 60 percent of the time.

A neurologist later did a brain scan, calling it a “typical 70-year-old brain,” but I knew better. When they did a spinal tap, the truth finally emerged—I had early symptoms of mild cognitive impairment (MCI) that could lead to Alzheimer’s disease. It was blooming inside of me, like I’d suspected, and I had to determine what I’d do next, both logistically and emotionally. 

Now, I push for everyone who asks me for advice to insist on scans if they are worried about the condition, and to not take “it’s menopause” or “it’s aging” or “it’s fine” as an answer—especially if they’re at risk of developing of dementia or Alzheimer’s disease.

Since February 2023, I’ve been on an infusion medication called Leqembi that potentially peels away brain plaque that can affect my mental ability. I’ve had no side effects, and I’m monitoring my progress through continued research studies. My doctors tell me I’m “buying time,” though no one can predict exactly how much.

I made sweeping changes after my Alzheimer’s diagnosis

My doctors prescribed a complete lifestyle overhaul. Gone are my days of indulging in breads and desserts. As someone who loves to cook any and all types of recipes, this has been an adjustment. I adopted a Mediterranean diet filled with lots of salads, beans and vegetables. 

“Exercise and anti-inflammatory diets, such as the MIND diet, reduce inflammation and increase a reserve of [neuron] connections that help compensate for any disease-associated losses,” explains Rhonna Shatz, DO, director of the Memory Care and Brain Health Center at University of Cincinnati Health. “Even people in late mild cognitive impairment or dementia stages benefit from these interventions.”

I started walking every day and practicing meditation. I learned to breathe, to center myself. Eight minutes of meditation became my daily ritual. Sometimes I’ll even pull my car over if I find myself getting stressed and take those eight minutes right on the side of the road. As researchers learn more about the connection between stress and disease, I realize why meditation is part of the prescription for my overall health and wellness, not just a “nice to have.” Deep breathing exercises have been associated with lowering blood pressure, and that has been linked to lower risk of all-cause dementia.

Aging

6 Easy Habits That May Help Prevent Dementia, Says an Alzheimer’s Expert

It’s true that many of the illnesses related to aging have components over which we have no control. But doctors and researchers are increasingly realizing that we may have more power than we thought when it comes to how to prevent conditions like dementia. Here are six dementia prevention strategies that you can incorporate into […]

Breaking Alzheimer’s disease misconceptions

A diagnosis of MCI or Alzheimer’s disease comes with a variety of misconceptions and hesitations. My theater colleagues have wondered if I can still do it, or if I’m going to forget my next lines. But I’ve proven I can adapt and persevere with new ways of remembering.

People often ask why I’d want to know about my risk. But I’ve learned that knowledge is power. I encourage others to fight for themselves, to get tested and not to be afraid. 

“Not all memory problems are Alzheimer’s disease, and many types of causes of memory issues may be treatable, especially if caught early,” says Glen R. Finney, MD, director of the Geisinger Memory and Cognition Program and Professor of Neurology at Geisinger College of Health Sciences in Scranton, PA. “Even Alzheimer’s disease now has disease-modifying treatments that can help slow progression, but they work best the earlier Alzheimer’s disease is detected.”

I refused to let this diagnosis define me. I rewrote my play “Living on the Moon,” incorporating my journey. I started performing again, working with directors who understood my condition and supported me. Some nights were challenging—words would slip away—but I learned to breathe, to trust myself, to keep going.

I began giving TED talks, using my puppet, a representation of my mother, to share my story. My message became clear: “Why give in when you can fight back?” I started handing out literature at conferences, talking openly about early detection and treatment.

My family and future

My husband, daughter and son-in-law are my support system. We’ve had open conversations about what might come, agreeing that if I need care, we’ll address it directly. I’m not interested in assisted living—if I need a facility, we’ll go straight there. I don’t want my family to go through some of the agonizing decisions and progressive disease implications I did with my mom.

Buying time doesn’t mean just living for the day. It also means living long enough to see incredible breakthroughs in Alzheimer’s research, including a new test just FDA-approved for diagnosis that might have meant a blood test instead of my spinal tap. 

“Multiple genetic and environmental factors contribute [to Alzheimer’s disease], almost half of which, if addressed early, might prevent the end-stage symptoms—the progressive and relentless inability to make new memories, unintended repetitions, aphasia and functional loss—that in the past was considered the first point of intervention,” says Dr. Shatz. “The power of early detection is the power of prevention.”

Living with Alzheimer’s disease: My advice

My next adventure? The Edinburgh Fringe Festival. I’ll be performing 24 shows, hoping to tour the piece and get it published. My goal is to keep performing and writing as long as I can. But, my husband did look quite relieved when I told him maybe we should work less and travel more. “Thank God,” he laughed. So, Paris and England, Ireland and other destinations are on our list of places to see. I want to kayak, visit friends and continue living a full life.

To anyone facing similar challenges: Don’t be afraid. Fight for yourself. Talk to doctors, get referrals and seek information. Your body is telling you something, so listen. Just as you’d immediately seek treatment for cancer, approach Alzheimer’s the same way. One day, the disease might even be eradicated.

I’m not defined by this condition. I’m defined by my resilience, my art and my love for life. Some days are harder than others, but I keep breathing, keep moving forward. There’s hope, always hope.

It’s true that many of the illnesses related to aging have components over which we have no control. But doctors and researchers are increasingly realizing that we may have more power than we thought when it comes to how to prevent conditions like dementia. Here are six dementia prevention strategies that you can incorporate into your daily life to keep your brain healthy for years to come.

What is dementia?

“Dementia is a decline in one’s thinking abilities that interferes with daily activities,” explains neurologist Judith Heidebrink, MD, a research professor of Alzheimer’s disease at the University of Michigan and the co-division chief of the Cognitive Disorders Program at U-M Health.

“Memory loss is a common feature of dementia and can impact daily activities in many ways, such as forgetting appointments or driving routes,” she explains. “Other types of thinking can also be affected, including communication skills and reasoning abilities.” 

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Your specific symptoms can vary based on the cause of your dementia, adds Dr. Heidebrink. Alzheimer’s disease is the most common type of dementia, but others include vascular dementia, Huntington’s disease and Parkinson’s disease.

Risk factors for dementia

“Aging is the greatest risk factor for dementia. The likelihood of having dementia roughly doubles every five years between ages 65 and 90,” Dr. Heidebrink says. “Genetics also play a role in who develops dementia. Your risk of developing dementia is higher if one or more of your immediate family members (parent, sibling, child) has dementia.” While these dementia risk factors are out of your control, many others can be addressed in ways that will help protect your brain health in the long term. Read on to find out.

Aging

Is Dementia Hereditary? It Can Be—Here’s How to Reduce Your Risk

We know that lifestyle plays a key role in our health, but the influence of our genetics shouldn’t be dismissed. That’s why it’s so important to understand your family’s health history and whether you may be predisposed to certain conditions. If a parent or grandparent has been diagnosed with a neurodegenerative disease, for example, you […]

How to prevent dementia: 6 simple expert-backed tips

While there’s no way to prevent dementia entirely, research suggests you can noticeably lower your odds of developing the condition. “There is mounting evidence that lifestyle choices and changes can reduce the risk of dementia,” says Dr. Heidebrink. 

Indeed, a recent study in The Lancet estimated that 45 percent of dementia cases could be prevented or delayed by addressing modifiable lifestyle factors. Here are six changes you can make for dementia prevention today. 

Eat more plant-based foods

“A diet that is good for the heart is also good for the brain,” says Dr. Heidebrink. That’s why she recommends eating plans like the Mediterranean diet, which emphasize fruits and vegetables, whole grains, plant-based oils and nuts and limits red meat, sweets and processed foods. Research backs her up: A study in Neurology found that a Mediterranean diet can help protect the brain and slow cognitive decline.

Get moving with moderate exercise—like pickleball!

A brisk walk, dance class or other moderate-intensity activity would work too. “Moderate intensity means a level of activity that raises your heart rate and breathing but still allows you to talk comfortably while exercising,” notes Dr. Heidebrink. The more minutes you log per week, the better. 

But even short bursts of movement deliver big benefits. A new study from the Johns Hopkins Bloomberg School of Public Health found that just 35 minutes of moderate exercise per week was associated with a 41 percent lower risk of developing dementia. If you increase that to 140 minutes per week, which is only 20 minutes a day, you’ll get a 69 percent reduction in dementia risk. 

Lower blood pressure with deep breathing

“High blood pressure can damage blood vessels, leading to reduced brain circulation and function,” Dr. Heidebrink says. “Better blood pressure control during midlife can reduce the risk of cognitive impairment.” 

Indeed, a study in Nature Medicine found that reducing high blood pressure was associated with a 15 percent lower risk of all-cause dementia. One of the easiest ways to lower blood pressure naturally is with deep breathing exercises, which have been shown in a review in the International Journal of Cardiology Cardiovascular Risk and Prevention to have a significant effect for lowering blood pressure. 

Control blood sugar with green tea

Studies show that green tea can help lower blood sugar and improve insulin sensitivity, which can go far towards preventing dementia. “Diabetes increases the risk of dementia through many possible mechanisms, including effects on brain circulation, metabolism and inflammation,” explains Dr. Heidebrink. But keeping your blood sugar in check can help mitigate this risk.

Aging

4 Hobbies That Reduce Your Dementia Risk (Yes, Walking Is One of Them!)

Activities like gardening, reading, knitting and more are easy ways to relax or express your creativity. But the benefits may go beyond simple enjoyment. In fact, some of your favorite hobbies could prevent dementia, offering an unexpected boost to brain health over time.  Whether it’s the challenge of learning something new, the focus that comes […]

Keep your brain busy with puzzles and games

Doing puzzles and playing brain, card and board games can help reduce your risk of dementia. “I recommend doing something every day that challenges your mind,” says Dr. Heidebrink. Research in the Journal of the International Neuropsychological Society found that doing puzzles regularly was associated with a 2.54-year delay in dementia onset. Apps like Lumosity and Memory Lane Games are filled with games and puzzles that help keep you sharp and work toward preventing dementia. 

Stay social to support cognitive health—more coffee dates!

Keeping your social calendar full of coffee dates, walks, bridge games and lunches will keep your mind young. “Staying social keeps our minds active by using cognitive skills such as communication and problem-solving,” explains Dr. Heidebrink. “In addition, social support can reduce stress, loneliness, depression and the accompanying physiological changes that contribute to dementia.” A study in Nature Aging suggests that staying socially active in mid- and late-life is associated with up to a 50 percent lower dementia risk.