Simple Habits That May Lower Your Alzheimer’s Risk by 25%
A lifestyle-based approach to protecting your brain health—starting today.
If you're reading this, chances are you’ve seen someone you love experience cognitive decline. Maybe a parent, an in-law, or a close friend. Watching them change, struggle with memory, or lose parts of themselves is heartbreaking. It’s also a powerful motivator to take proactive steps for our own long-term brain health.
That’s why Alzheimer’s prevention is top of mind for so many of us in midlife.
And here’s the hopeful part: While genetics do play a role, research shows that up to 40% of dementia cases may be preventable through lifestyle changes. In fact, a study found that people who adopted at least 4-5 healthy behaviors had a 60% lower risk of developing Alzheimer’s disease.
Let’s take a closer look at what those habits are and how you can begin.
Know Your Risk Factors — and Why They Matter
Alzheimer’s doesn’t show up suddenly. The damage can begin decades before symptoms appear. That’s why prevention can be so powerful.
Here are some risk factors you may not feel or notice but still carry real weight:
High blood pressure – Often called the “silent killer,” high blood pressure can quietly damage blood vessels and increase your risk for heart disease and dementia without any obvious symptoms.
Chronic inflammation – Low-grade inflammation can simmer in the background for years, contributing to many chronic conditions, including cognitive decline and cardiovascular disease. It’s often triggered by everyday factors like a poor diet high in ultra-processed foods, unmanaged stress, lack of physical activity, and even poor sleep. Over time, these lifestyle habits keep the body in a constant state of alert, which wears down our systems and increases disease risk.
Unmanaged hearing loss – Hearing loss can reduce social engagement and strain the brain, increasing the risk of isolation, depression, and even dementia over time.
Social isolation – This means having few social connections or infrequent social interactions. It may not always feel lonely, but it can quietly raise the risk for heart disease, depression, and cognitive decline, especially as we age.
Poor sleep quality – Sleep is essential for memory consolidation and brain repair. Chronic poor sleep may speed up cognitive aging and undermine heart health.
Sedentary lifestyle – Long periods of inactivity can lead to metabolic issues, muscle loss, and reduced brain function, even if you’re not overweight.
Many of these are modifiable, which means we have more control than we think.