Your lifestyle influences not only your physical health, but also the health of your brain. Maintaining a brain-healthy lifestyle may lower your risk of developing Alzheimer’s disease and other types of dementia.
Eight Lifestyle Risk Factors for Developing Alzheimer’s Disease and Related Dementias
The Centers for Disease Control and Prevention has identified eight known lifestyle risks for Alzheimer’s and related dementias. Lifestyle factors can often be either changed or managed, which may help reduce the risk of or delay the onset of cognitive decline.
Lifestyle and behavior risk factors include:
- Hypertension
- Lack of physical exercise
- Cigarette smoking
- Excessive alcohol use
- Obesity
- Diabetes
- Depression
- Hearing loss
Ways to Reduce Your Risk for Alzheimer’s or Other Forms of Dementia
1. Stay Physically Active
Routine physical activity may benefit brain cells by increasing blood and oxygen flow to the brain. It can also help reduce the presence of multiple physical health risk factors for dementia, including high blood pressure and obesity. Finally, staying physically active can improve your cognitive abilities, help you sleep better, and reduce the incidence of depression.
Try incorporating 30 minutes of aerobic exercise into your schedule three to four times weekly. It’s important to consult your physician for recommendations on an exercise routine that works best for you.
Related: Why Exercise Really Is Worth It - and How To Get Started >>
2. Manage Chronic Conditions
Individuals with diabetes, high blood pressure, and hearing loss are at a greater risk of Alzheimer’s or dementia. It’s essential to manage these conditions with the help of your physician. Take steps to reduce your symptoms through medication, a specialized diet, or a combination.
Related: How Seniors Can Manage Diabetes for a Longer, Healthier Life >>
3. Engage in Lifelong Learning
Mental exercise keeps your brain active. The brain loves learning new things, so switching out your brain exercise helps. For example, if you like to do crossword puzzles, change to a different type of puzzle, such as Sudoku. Start learning a new language, take lessons on a new instrument, or simply make time to read something new every day.
Related: The Best Apps and Tools for Seniors to Learn a New Language >>
4. Remain Connected to and Socialize with Others
Social activity, whether dining out at restaurants, dancing, attending sporting events, playing bingo, doing volunteer work, or other activities, contributes to keeping your brain healthy.
A new study by Johns Hopkins researchers has shown that seniors who experience social isolation have a 27% higher chance of developing dementia than older adults who are socially active and engaged in meaningful activities. An additional study found that using technology, including cell phones, can help prevent social isolation and maintain connections with others.
5. Reduce Stress and Protect Your Mental Health
Chronic stress is a recognized risk factor for Alzheimer’s and other types of dementia. While chronic severe stress hasn’t been directly tied to cognitive decline, it has been linked to a lower immune response in the brain, which may lead to accelerating symptoms of dementia.
When you feel stressed, follow one or more of these simple techniques to manage or minimize harmful effects.
- Try deep abdominal breathing to slow your breathing rate and enhance your oxygen level.
- Take some time for yourself every day and do something you enjoy (such as reading, walking, or enjoying a soothing bath).
- Find your inner peace through prayer or meditation. A strong mind-body connection has been linked with better brain health.
- Train yourself to practice gratitude by writing down what you are thankful for daily.
Related: Benefits of Meditation for Seniors and Apps to Help You Get Started >>
6. Eat Healthy Foods
The brain needs healthy, nutritious food to operate at its best. A diet high in antioxidants, low in trans and saturated fats, and rich in omega-3 fats will help reduce inflammation and provide a steady supply of brain fuel.
The MIND diet, which incorporates elements of the DASH diet and the Mediterranean diet, has been shown to be beneficial for brain health. Foods recommended in the MIND diet include:
- Leafy green vegetables
- Berries
- Nuts
- Whole grains
- Fish
- Beans
- Poultry
7. Drink in Moderation and Quit Smoking
Since both excessive drinking and smoking are risk factors for developing Alzheimer’s or related dementia, it’s important to seek support in changing these behaviors. Quitting smoking can reduce your risk of other conditions like heart disease, cancer, and lung disease.
Excessive alcohol consumption can damage your brain and may increase your risk of developing dementia.
Find More Alzheimer’s & Memory Care Resources in Our Blog
For additional resources on Alzheimer’s and memory care, view our blog. You’ll find guidance on the link between poor sleep and Alzheimer’s, the importance of strawberries and other berries for brain health, and more.
This blog was originally published in 2018. It was updated in October 2024.
