Engage in several daily practices to lower your risk of dementia. Various forms, including Alzheimer's disease, occur due to a mix of genetic factors, cardiovascular health, self-care, and lifestyle choices.
Regular physical exercise is closely linked with a reduced risk of Alzheimer's. As presented at the 2025 Alzheimer’s Association International Conference, studies show that activities like walking can prevent cognitive decline, even for those genetically predisposed to Alzheimer's.
Any activity you enjoy that keeps your body moving can be beneficial for brain health.
Consider these exercises:
- Walking
- Weightlifting and resistance training
- Dancing
- Jogging
- Swimming
- Yoga and balance exercises
- Sports like pickleball, basketball, tennis, soccer, etc.
Be mindful to gradually increase your activity level to avoid injury or over-exertion. With practice and coaching, you can enhance your endurance, skills, and strength.
Avoiding sedentary behavior is essential for staying active. People of all ages risk inactivity due to daily responsibilities, so include breaks for movement throughout the day.
Your response to stress affects your health. Learn productive ways to manage stress and reduce stressful situations when possible.
Stress management tips include:
- Prioritize tasks based on your values and needs.
- Focus on your objectives, avoiding commitments that don't align with them.
- Consider talking to a therapist if you're stuck on past experiences or toxic relationships.
- Delegate tasks as needed.
- Engage in activities that lower anxiety like exercise, meditation, deep breathing, socializing, hobbies, reading, or journaling.
A healthy diet contributes to lowering the risk of Alzheimer's disease.
The Finnish Geriatric Cognitive Impairment and disability (FINGER) trial found that dietary changes, along with heart health and diabetes management, can reduce the risk of Alzheimer's.
Prevent dementia with these dietary tips:
- Eat plenty of fruits and vegetables.
- Include lean meats and fish in your diet.
- Consume complex carbohydrates.
- Maintain a healthy weight.
- Avoid processed foods.
- Avoid deep-fried food.
- Limit sugar intake.
- Drink alcohol in moderation or avoid it altogether.
Social interaction and participation help reduce dementia risk by reducing stress and improving cognitive function. Engage with hobby groups, exercise groups, and social activities that interest you.
Cognitive training involves maintaining mental agility through techniques like virtual reality and education to prevent cognitive decline. Ongoing research aims to determine the most effective methods for dementia prevention.
Lifestyle factors significantly impact reducing Alzheimer's risk, with accountability and guidance improving outcomes. The US POINTER trial showed that structured lifestyle interventions provided better cognitive benefits than self-directed changes.
Increase accountability by:
- Joining exercise groups or workout classes
- Working with a physical trainer or coach
- Consulting a dietitian or nutritionist for meal planning
- Engaging a counselor for stress management techniques