How to Prevent Dementia: A Top Alzheimer’s Researcher Shares 6 Habits That Really Work

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.

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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

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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.

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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.