10 Habits That Reduce the Risk of Alzheimer's Disease

More than seven million Americans have been diagnosed with Alzheimer's disease. The Alzheimer's Association projects that this number could approach 13 million by 2050. However, experts note that nearly half of dementia cases can be prevented or delayed through lifestyle changes. MoneyTallks tells what habits help maintain brain health.

According to the 2024 Lancet Commission report, up to 45% of dementia cases worldwide are associated with 14 modifiable risk factors.

This does not mean that the disease can be completely prevented. However, scientific data shows that humans are capable of significantly reduce the likelihood of its development.

1. Move more

You don't have to run marathons to benefit.

Studies have shown that even 3,000–5,000 steps a day is associated with a delay in cognitive decline of about three years in people at high risk.

On the subject: It's best not to drink water on airplanes: it can be hazardous to your health.

Additionally, research Boston University has shown that physical activity in middle and old age reduces the risk of dementia by approximately 40%.

2. Follow the MIND diet

Rush University Medical Center specialists developed the MIND diet specifically for brain health.

It combines the principles of the Mediterranean diet and the DASH diet.

The diet includes:

• leafy vegetables;
• berries;
• nuts;
• olive oil;
• fish;
• beans.

It is recommended to limit red meat, butter, cheese and fried foods.

Even partial adherence to this diet can reduce the risk of Alzheimer's disease.

3. Monitor your blood pressure

High blood pressure damages blood vessels, including those that supply the brain.

The National Institute on Aging lists uncontrolled hypertension as one of the most proven risk factors for dementia.

The following can help:

• medications prescribed by a doctor;
• reducing the amount of salt;
• physical activity;
• regular medical examinations.

4. Monitor your sugar levels

Diabetes roughly doubles the risk of developing dementia.

Alzheimers.gov lists blood sugar control as one of the most important preventative measures.

Eating right, getting regular exercise, and monitoring your glucose levels can protect your heart and brain at the same time.

5. Take care of your hearing

Untreated hearing loss is considered one of the most persistent risk factors for dementia.

Experts believe that hearing loss contributes to social isolation and forces the brain to work harder during communication.

If necessary, the use of hearing aids is recommended.

6. Maintain communication

Social isolation increases the risk of developing dementia.

An Alzheimer's Association study of more than 39,000 people found that the least socially active older adults developed dementia an average of five years earlier.

Meeting with friends, participating in clubs, courses and other joint activities are considered useful.

7. Get enough sleep

Lack of sleep prevents the brain from effectively clearing proteins associated with Alzheimer's disease.

Research shows that the optimal amount of sleep is considered to be about seven hours a night.

If a person snores loudly or wakes up due to pauses in breathing, experts recommend testing for sleep apnea syndrome.

8. Constantly learn new things

Learning new skills helps to form what is known as cognitive reserve.

According to the Alzheimer's Association, people who engaged in intellectually challenging work or hobbies for many years were less likely to experience mild cognitive impairment.

This could be learning a foreign language, playing a musical instrument, or new forms of creativity.

9. Take care of your heart health

The heart and brain use the same vascular system.

Therefore, Mayo Clinic experts recommend simultaneously monitoring:

• blood pressure;
• cholesterol level;
• blood sugar level.

It is equally important to undergo regular preventive examinations.

10. Quit smoking and limit alcohol consumption

Smoking damages blood vessels throughout the body, particularly the blood vessels in the brain.

Heavy alcohol consumption is also associated with an increased risk of dementia, memory impairment, and an increased incidence of chronic diseases.

According to experts, quitting smoking and drinking alcohol in moderation are among the most effective preventative measures.

The authors emphasize that none of the listed habits guarantees complete protection against Alzheimer's disease.

Heredity also influences the risk.

However, research shows that a significant portion of the risk of developing dementia does depend on lifestyle. Experts recommend starting gradually—introducing one healthy habit first, then adding others.