How Do I Prevent Alzheimer’s? 4 Doctor-Backed Daily Habits That Protect Your Memory

If forgetting a name or walking into a room and blanking on why keeps you up at night, you’re in good company. Nearly 80 percent of people worry about developing dementia, according to the World Alzheimer Report 2019. The reassuring news? Research shows a handful of everyday choices can meaningfully protect your brain, no expensive supplements or complicated programs required. So if you’re wondering “How do I prevent Alzheimer’s,” here’s what doctors want you to know. Plus learn the difference between Alzheimer’s and dementia and the early symptoms you shouldn’t ignore.

Alzheimer’s disease vs. dementia

First things first: Alzheimer’s and dementia aren’t interchangeable terms. “Dementia is not a specific disease. Instead, it’s an umbrella term used to describe a range of symptoms that affect cognition and behavior,” explains Michael McGrath, MD, chief clinical officer and medical director at The Ohana Hawaii.

Alzheimer’s is the most common form of dementia, responsible for about 60 to 80 percent of cases. “Alzheimer’s is partly caused by a buildup of tau and amyloid proteins in the brain,” Dr. McGrath explains. “This causes the brain cells to die over time, resulting in cognitive decline.” It typically develops in adults 65 and older and progresses gradually.

Other types of dementia include Lewy body dementia (which affects thinking, mood and movement, often causing visual hallucinations), frontotemporal dementia (which impacts personality, behavior and language, and made headlines with Bruce Willis’s diagnosis) and vascular dementia (caused by impaired blood flow to the brain, often after a stroke).

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Early Alzheimer’s symptoms to watch for

The first signs of Alzheimer’s are usually progressive memory loss, plus changes in orientation, comprehension, recognition and thought processes, according to Courtney Scott, MD, medical director at Momentous Recovery Group.

But how do you tell everyday forgetfulness from something more serious? “Normal aging is slower, not worse,” says Jordan Weiss, PhD, assistant professor at NYU Grossman School of Medicine. “A name takes a beat longer to surface. You walk into a room and briefly forget why.”

Dementia is different. “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 20 years,” Weiss says. “The clearest signal is when the people around you notice the changes before you do.”

How do I prevent Alzheimer’s? 4 habits that help

There’s no way to fully prevent Alzheimer’s, but new research points to a few healthy lifestyle habits that can help reduce the risk—even if you carry the APOE4 gene, which increases the risk of developing dementia.

Take a walk

A recent PLOS One study of more than 2.8 million people found that getting 150 minutes of exercise per week (about 22 minutes a day) was linked to a 25 percent lower risk of dementia.

“Exercise is one of the most powerful interventions we have for the aging brain,” 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.” Research presented at the Alzheimer’s Association International Conference showed women who walked more experienced an 8.5 percent increase in cognitive performance among APOE4 carriers—all the more reason to stay physically active. 

Break up long stretches of sitting

The same PLOS One study found that sitting more than eight hours a day was tied to a 27 percent higher dementia risk. “Sitting for long stretches is not just the absence of exercise. It’s a physiological state of its own,” Weiss says. Paul E. Bendheim, MD, a board-certified neurologist and founder of BrainSavers, recommends brief activity breaks every 30 minutes to help reduce your risk of Alzheimer’s—even one to five minutes of light walking or standing makes a difference.

Protect your sleep

Sleeping less than seven hours a night was linked to an 18 percent higher dementia risk, 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,” Weiss explains. During deep sleep, the brain flushes out metabolic waste, including the amyloid-beta protein that accumulates in Alzheimer’s. Aiming for seven to eight hours of quality rest is one of the most relaxing lifestyle choices to support better cognitive function.

Tip: Struggling with tossing and turning? Allergens—whether seasonal or from indoor triggers like pet dander—can lead to nasal congestion, postnasal drip and coughing that make sound sleep elusive. To help clear the air, switch on a HEPA air purifier like the Honeywell Allergen Plus HEPA Air Purifier, which captures up to 99.97 percent of airborne allergens and particles such as dust, pollen, pet dander, dust mite debris and smoke.

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Try the MIND diet—and challenge your brain

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The MIND diet—a hybrid of the Mediterranean diet and DASH plan—emphasizes vegetables, berries, whole grains, nuts and fish. A Journal of the American Medical Association study found that adults ages 60 to 79 who followed a structured lifestyle program including the MIND diet, exercise, brain games and social engagement saw significantly greater improvements in memory and thinking over two years. Cognitive training—whether computer-based brain games or puzzles with pencil and paper—also appears to slow decline, especially in APOE4 carriers.

The bottom line on how to prevent Alzheimer’s

While some Alzheimer’s risk factors are genetic, studies show taking control of what’s known as your “modifiable risk factors” can make a big difference in protecting your memory over time. “Be your own brain health quarterback,” says Dr. Bendheim. “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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