Brain-Healthy Habits: Can We Prevent Alzheimer’s Disease?

Can our everyday habits help protect our memories as we age? It’s a question I often ask myself, especially with Alzheimer’s disease in my family history. While there is no guaranteed cure or way to absolutely prevent Alzheimer’s – and aging and genetics play major roles – an empowering body of research suggests that a healthy lifestyle can tilt the odds in our favoraaic.alz.org. In this blog post, we’ll explore warm, practical ways we might reduce our risk of Alzheimer’s through brain-healthy habits. From what we eat to how we move and manage stress, it turns out that it’s never too early or too late to start caring for our brains. Let’s dive in together, in plain language, and see what science says about keeping our minds sharp for as long as possible.

Understanding Alzheimer’s Disease and Its Risk Factors

Before we talk about prevention, let’s briefly understand what Alzheimer’s disease is and why it happens. Alzheimer’s disease is the most common form of dementia – a progressive brain disorder that slowly destroys memory and thinking skills. In Alzheimer’s, abnormal proteins (called amyloid plaques and tau tangles) build up in the brain and damage healthy brain cells. Over time, this leads to symptoms like forgetfulness, confusion, difficulty with everyday tasks, personality changes, and ultimately severe cognitive decline. It’s a heartbreaking illness that currently has no cure and no treatment that can stop its progression.

What causes Alzheimer’s? Researchers believe it’s a mix of factors, including age, genetics, and environment. Age is the #1 risk factor: the vast majority of Alzheimer’s cases occur in people over 65, and risk doubles roughly every five years after 65. We can’t change getting older – it’s a natural part of life. Genetics also play a role. For example, having a certain form of the APOE gene (APOE-ε4) or a family history of Alzheimer’s can increase one’s risk. I know if you have a parent or sibling who had Alzheimer’s, you might worry about your own chances (I do, too). The important thing to remember is that genetics are not destiny. Many people with risk genes never develop the disease, and many without any family history still can – so clearly, other factors matter as well.

That’s where modifiable risk factors come in. These are aspects of our health and lifestyle that we can change, and they have a big impact on brain health. In recent decades, scientists have identified a number of conditions and behaviors linked to higher rates of dementia, such as: high blood pressure, diabetes, smoking, heavy alcohol use, physical inactivity, poor diet, obesity, chronic stress, depression, social isolation, and morecdc.gov. The exciting (and empowering) part is that many of these risk factors are modifiable – we have some control over them. We can treat high blood pressure, manage diabetes, quit smoking, exercise, and engage our minds. In fact, experts estimate that nearly 40–45% of dementia cases worldwide could potentially be prevented or delayed by addressing these modifiable risk factorscdc.gov. That’s almost half of cases!

“While there is no proven cure or treatment for Alzheimer’s, a large body of research now strongly suggests that combining healthy habits promotes good brain health and reduces your risk of cognitive decline.”aaic.alz.org – Dr. Maria Carrillo, Chief Science Officer of the Alzheimer’s Association.

This is hopeful news: it means we are not powerless. We can’t change our age or genetic background, but we can take action in our daily lives to support our brain’s health. Think of it as stacking the deck in our favor. Adopting brain-healthy habits does not guarantee that we’ll never get Alzheimer’s, but it can reduce the risk or delay the onset – which could mean more years of healthy, independent living. Even for someone at high genetic risk, studies show that a favorable lifestyle is linked to a significantly lower chance of developing dementia compared to an unhealthy lifestyleaaic.alz.org.

So, what are these brain-healthy habits exactly? Let’s explore the key areas researchers have identified – from diet and exercise to sleep and stress management – and see how each might help keep our brains resilient.

Eat for Brain Health: The Power of Diet

“Eat your veggies” isn’t just good advice for your waistline – it might also protect your brain. Nutrition plays a huge role in overall health, and what’s good for the heart tends to be good for the brain. In particular, diets like the Mediterranean diet, DASH diet, and a hybrid of the two known as the MIND diet have shown promising links to lower Alzheimer’s risk. These eating patterns emphasize whole foods that fuel our bodies and brains, while limiting the foods that can harm our cardiovascular system (like excessive saturated fats and sugar).

One landmark study from Rush University in Chicago introduced the MIND diet (which stands for “Mediterranean-DASH Intervention for Neurodegenerative Delay”). The results were striking: older adults who strictly followed the MIND diet had a 53% lower rate of Alzheimer’s disease compared to those who didn’t follow it, and even those who only followed it moderately had about a 35% lower risknutritionsource.hsph.harvard.edu. In other words, every little improvement in diet seemed to help. Crucially, this held true even after accounting for other factors like exercise, obesity, or other health conditions – suggesting the diet itself was independently protectivenutritionsource.hsph.harvard.edu.

What does a brain-healthy diet look like? The MIND diet and Mediterranean diet have a lot in common. Both are rich in plant-based foods and “good fats.” Here are some key foods to include (and enjoy!):

• Leafy green vegetables – spinach, kale, collards, Swiss chard (aim for a serving or two daily if possible).
  
• Other vegetables – the more variety and color, the better. Think broccoli, peppers, carrots, tomatoes, etc. A salad a day plus another veggie is a good goal.
  
• Berries – blueberries and strawberries stand out as especially beneficial for the brain. Try to eat berries at least a couple of times a week.
  
• Nuts – a handful of nuts (walnuts, almonds, pistachios, etc.) most days provides healthy fats and vitamin E.
  
• Whole grains – oats, brown rice, whole wheat, quinoa – aim for mostly whole grains instead of refined carbs.
  
• Beans and legumes – lentils, chickpeas, black beans and others are great plant proteins; try for a few times per week.
  
• Fish – fatty fish like salmon, sardines, trout, and tuna provide omega-3 fatty acids that are thought to support brain health. Even one serving a week is helpful.
  
• Poultry – lean chicken or turkey a couple times a week can be part of a brain-healthy diet (instead of red meat).
  
• Olive oil – use olive oil as your main cooking oil or salad dressing; it’s rich in monounsaturated fat and polyphenols (antioxidants).
  
• Wine (in moderation) – the MIND diet famously includes a daily glass of wine (especially red wine) as an option. Red wine in moderation provides resveratrol and has been linked to heart and brain benefits. Important: If you don’t already drink, this isn’t a must – and if you have any health reasons to avoid alcohol, you should. Non-alcoholic sources of polyphenols (like grape juice or berries) can be good too.
  

And just as important as what to eat is what not to eat (at least not too often). The diets associated with better brain health are low in:

• Saturated and trans fats – found in butter, full-fat cheese, red meats, and fried fast foods. These can clog arteries and contribute to inflammation, which isn’t good for the brain. The MIND diet suggests using butter very sparingly (less than 1 tablespoon a day) and eating red meat no more than a few times per weekrush.edubutler.org.
  
• Sugary treats and refined carbs – pastries, sweets, sugary beverages. High sugar intake can spike blood sugar and insulin and may contribute to brain inflammation and diabetes risk. Limit desserts to special occasions or healthier swaps (like dark chocolate or fruit).
  
• Excess salt – important for blood pressure control. Diets like DASH are specifically designed to lower hypertension by cutting salt. Try using herbs and spices to flavor food instead of too much salt.
  

In essence, a brain-healthy diet is very similar to what we’d consider a classic “healthy diet” for your heart. Lots of vegetables and fruits, whole grains, lean proteins (especially fish and plant proteins), and healthy fats; limited processed foods, sweets, and unhealthy fats. This kind of diet helps keep blood vessels clear (ensuring good blood flow to the brain) and provides antioxidants that may protect brain cells from damage. It also helps control weight, blood pressure, and blood sugar – all of which, as we’ll discuss, are important for lowering Alzheimer’s risk.

If this sounds overwhelming, start small. Maybe begin by adding one extra vegetable to your daily routine, or swapping out a processed snack for a handful of nuts. Over time, those small changes can become habits. The longer you follow a brain-healthy diet, the more it may protect you. In fact, one study noted that people who stuck to the MIND diet over years had the strongest protection against Alzheimer’srush.edu. And remember, even moderate adherence helped. I’ve personally started incorporating a big leafy-green salad at lunch a few times a week and blueberries in my yogurt, knowing I’m not only feeding my stomach – I’m feeding my brain.

Move Your Body: Physical Exercise and Brain Power

Staying physically active not only keeps our bodies fit, but can also help keep our brains sharp. Even a brisk walk or jog with a friend can boost blood flow to the brain and encourage new brain cell growth.

If there’s one “magic pill” for brain health that just about every doctor recommends, it’s exercise. Moving our bodies regularly – whether through walking, running, dancing, swimming, or any activity we enjoy – has incredibly powerful effects on the brain. Exercise improves blood circulation, delivering oxygen and nutrients to brain cells. It also stimulates the release of growth factors in the brain that help neurons (brain cells) survive and thrive. Moreover, exercise helps keep our heart, blood vessels, and metabolism in good shape, indirectly protecting the brain by preventing strokes, heart disease, diabetes, and other conditions that can affect cognition.

How much exercise do we need for brain benefits? Standard guidelines for adults call for at least 150 minutes of moderate-intensity exercise per week (that’s 2.5 hours total, or about 30 minutes a day, five days a week)cdc.gov. Activities like brisk walking, cycling, water aerobics, or even vigorous household chores count as moderate exercise. If you prefer more intense workouts (like running, swimming laps, or high-intensity interval training), you can aim for 75 minutes per week of vigorous activity. Strength training (lifting weights or body-weight exercises) a couple times a week is also recommended, as maintaining muscle strength and balance can help prevent falls and keep you active longer.

The good news is that any activity is better than none. Even if you can’t hit 150 minutes, start with what you can – a 10-minute walk around the block, using the stairs instead of the elevator, or doing some gardening. One long-term study found that older adults who got at least some regular physical activity had a slower rate of cognitive decline than those who were completely sedentaryhealth.harvard.edu. In fact, exercise was beneficial even for people who already had signs of Alzheimer’s pathology in their brains: those who stayed active maintained better cognition than those who were inactivehealth.harvard.edu. It appears exercise helps the brain build resilience. As one Harvard doctor put it, individuals who were more physically (and cognitively) active were able to delay the onset of dementia symptoms even if their brains had underlying changes, effectively “taking charge of their cognitive destiny”health.harvard.edu.

What types of exercise are best for the brain? Aerobic exercise (the kind that gets your heart pumping) has the most evidence for directly reducing dementia risk. For example, brisk walking, jogging, cycling, or swimming a few times a week have been linked to better memory and executive function in studies. But strength training and balance exercises are also important, especially as we age, to keep us mobile and independent (and able to continue aerobic exercise safely). Some research even suggests that mind-body exercises like tai chi or yoga, which incorporate gentle movement with mental focus, can help with cognitive function and stress reduction.

One exciting trial, the U.S. POINTER study (reported in 2025), tested a multidomain lifestyle intervention in older adults at risk for cognitive decline – exercise was a key component along with diet, brain games, and social activity. The study found that over two years, those who followed a structured exercise and lifestyle program actually improved their cognitive function, essentially preventing the normal age-related decline in memory and thinking that was seen in a control groupaaic.alz.org. These benefits were seen across people of different ages, sexes, ethnicities, and even those with genetic risk factors – suggesting exercise and healthy living help everyoneaaic.alz.orgaaic.alz.org.

Personally, I’ve started treating my daily walk as non-negotiable “brain time.” If I feel unmotivated, I remind myself that I’m not just exercising for my waistline – I’m literally helping my brain stay healthy. Sometimes I’ll even invite a friend or listen to a podcast to make it more enjoyable. And on the days I can’t do a full workout, I’ll do some stretches or quick calisthenics at home. It all adds up. The key is finding activities you enjoy, so that moving your body is fun and not a chore. Maybe it’s dancing in your kitchen, playing with grandkids, or joining a local walking group. Any movement is good movement for the brain.

Never Stop Learning: Cognitive Stimulation and Lifelong Learning

They say “use it or lose it,” and that seems to apply to our mental muscles as well. Challenging your brain with new learning and mentally stimulating activities can build something called cognitive reserve. Cognitive reserve is like your brain’s resilience or backup system – it’s thought to develop when we strengthen and form lots of neural connections. People with more cognitive reserve can often withstand more brain changes or damage before showing symptoms. In practical terms, this means that keeping your mind active might delay the onset of Alzheimer’s symptoms even if the physical brain changes (plaques and tangles) are starting to develop.

How do we build cognitive reserve? Education and mentally demanding occupations early in life lay the foundation. In fact, having more years of formal education is associated with a lower risk of dementia (education was one of the originally identified protective factors). But learning shouldn’t stop after school – continuing to engage in mentally stimulating activities throughout life is crucial. Reading books, doing puzzles or crosswords, playing chess or card games, learning to play a musical instrument, picking up a new hobby or skill, attending classes or lectures, even regularly engaging in meaningful conversation – all of these challenge the brain. The exact activity matters less than the fact that you’re staying intellectually engaged and perhaps a bit out of your mental comfort zone.

One long-term study of nearly 2,000 older adults (average age ~80) found that those who kept their brains active in later life – things like reading, writing letters, going to libraries, or playing games – developed Alzheimer’s significantly later than those who were less cognitively activehealth.harvard.eduhealth.harvard.edu. In fact, the most active individuals got diagnosed around age 93.6 on average, five years later than the least active folks, who developed Alzheimer’s at 88.6 on averagehealth.harvard.edu. That is a meaningful difference. Importantly, the researchers controlled for differences in education, social activity, and even measured brain pathology after death, and concluded that an intellectually active lifestyle in old age can boost your brain’s reserve and delay dementia by up to five yearshealth.harvard.edu. Five extra years of healthy cognition is huge – that could be the difference between being able to attend a grandchild’s graduation or not.

Beyond structured “brain games,” simply being curious and engaged with the world helps. Challenge your brain regularly: take a different route to the store, try using your non-dominant hand for tasks, learn a few phrases in a new language, or take up a craft like painting or knitting. Many communities offer adult education courses or workshops (some are even free or very low-cost). I’ve seen retirees learning photography, joining book clubs, or even taking college courses for the first time – it’s never too late to learn something new. I personally signed up for an online class in history this year, just for fun, and I can almost feel my neurons tingling from the new information!

There’s also evidence that formal cognitive training (like specific computer programs or memory training classes) can have benefits, though results are mixed. Some studies (like the ACTIVE trial) found that certain cognitive exercises improved participants’ memory or processing speed and that the benefits lasted for years. However, the key is likely variety and real-world engagement. Rather than doing the same brain game app repetitively, it might be more beneficial to engage in diverse activities that you enjoy and that make you think.

Tip: Social and cognitive stimulation often go hand-in-hand. For example, playing a board game with friends is both mentally challenging and socially engaging. Volunteering can give you mental stimulation (problem-solving, learning new tasks) while also connecting you with others. Consider activities that kill two birds with one stone.

The main takeaway is to keep your mind busy and challenged. Think of your brain as a muscle that needs regular workouts. By learning and experiencing new things, we likely help strengthen the brain’s networks. So pick up that novel, dust off your guitar, or join that community class – it’s brain-building time!

Prioritize Quality Sleep: The Nightly Brain Cleanse

Have you ever pulled an all-nighter or had a week of terrible sleep and felt fuzzy-headed? It’s no surprise that sleep is critical for brain function. But only recently have scientists begun to understand just how important sleep may be for long-term brain health – and specifically for Alzheimer’s prevention. Growing evidence links chronic poor sleep or sleep disorders (like insomnia or sleep apnea) to a higher risk of cognitive decline and Alzheimer’s diseasenature.com. In fact, sleep disturbances often occur years before memory loss begins, almost as an early warning signnature.com. It’s a bit of a vicious cycle: poor sleep might contribute to Alzheimer’s changes in the brain, and as those changes develop, they can further disrupt sleep.

Why would sleep loss increase Alzheimer’s risk? One fascinating theory is that deep sleep is when the brain clears out waste products, including the toxic amyloid-beta proteins that form plaques in Alzheimer’snature.com. Our brain has a kind of “plumbing system” (sometimes called the glymphatic system) that during deep sleep washes cerebrospinal fluid through brain tissue, flushing out debris. Studies in mice show that during sleep, the space between brain cells expands, allowing more fluid flow, and the brain can clear significantly more amyloid-beta. One study even found that just one night of sleep deprivation in healthy adults led to an increase in amyloid-beta in the brain on PET scansnature.com. So if we consistently shortchange our sleep, the brain’s nightly clean-up crew might not be keeping up, potentially allowing amyloid and other toxins to accumulate over years.

While there’s ongoing debate about the exact mechanisms (some new research challenges aspects of the glymphatic theorynature.com), scientists agree on two key points: poor-quality or insufficient sleep is linked to higher dementia risk, and good sleep is associated with lower levels of Alzheimer’s-related proteins in the brainnature.com. In plain terms, sleep is the time when our brain repairs and maintains itself. It’s not “down time” – it’s critical maintenance time.

So, what can we do? Make sleep a priority in our lives, just like diet and exercise. Most adults need around 7–8 hours of quality sleep per night. Some tips for brain-friendly sleep hygiene include: maintain a regular sleep schedule (going to bed and waking up around the same time each day), create a relaxing bedtime routine (such as reading or gentle stretching, and avoiding bright screens right before bed), keep your bedroom dark, cool, and quiet, and avoid caffeine late in the day. If you have persistent sleep problems or loud snoring/gasping at night (which could indicate sleep apnea), talk to a doctor – treating a sleep disorder can improve not just your nights, but your days and possibly your future cognitive health.

I used to burn the midnight oil often, but now I consciously remind myself that sleep is not a luxury, it’s a necessity for my brain. When I get a full, restful night’s sleep, I notice I think more clearly and have more energy to engage in all these other healthy habits. And I take comfort in knowing that while I’m snoozing, my brain is doing important housekeeping. So I’ll say it: give yourself permission to prioritize sleep. It’s one of the kindest things you can do for your brain.

Manage Stress and Nurture Mental Health

Life can be stressful – jobs, finances, caregiving, a global pandemic, you name it. We’ve all felt stress, anxiety, or down moods at times. But chronic stress or untreated mental health issues like depression and anxiety can do more than just make us unhappy in the moment; they can actually affect our brain function and potentially increase our risk of dementia over the long termalzheimers.org.ukalzheimers.org.uk. It’s a reminder that mental health is health, period – caring for our psychological well-being is part of caring for our brain.

Let’s break this down. Stress triggers the release of hormones like cortisol. In short bursts, cortisol is helpful (it’s part of our “fight or flight” response). But when stress becomes chronic, cortisol levels remain elevated, and that can damage brain regions like the hippocampus, which is crucial for memoryalzheimers.org.uk. High cortisol and chronic stress have been linked to memory problems and even physical shrinkage of the hippocampus in studiesalzheimers.org.uk. Stress also causes inflammation in the body and brain, and chronic inflammation is thought to contribute to neurodegenerationalzheimers.org.uk. In some animal studies, long-term stress has accelerated the accumulation of Alzheimer’s pathology (like more amyloid plaques and tau tangles) and loss of connections between brain cellsalzheimers.org.uk.

Epidemiological research in humans also finds connections between stress-related conditions and dementia risk. For example, people with PTSD (post-traumatic stress disorder) have been found to have up to double the risk of developing dementia compared to those without PTSDalzheimers.org.uk. And long-term studies indicate that untreated depression in midlife or late life is associated with about a 2-fold higher risk of dementia as wellnature.com. In fact, one meta-analysis concluded that roughly 8–10% of Alzheimer’s cases might be attributable to a history of depressionpsychiatryonline.org. Depression and dementia have a complex relationship – depression might be an early symptom (prodrome) of dementia in some cases, but it’s also a risk factor on its ownnature.comnature.com. The bottom line: keeping our minds calm and healthy is an important piece of the prevention puzzle.

So what can we do to manage stress and protect our mental health? A few strategies I’ve found helpful (and research tends to support) include:

• Stay socially connected – Talking to friends or family about what’s stressing you can be a huge relief (more on social ties in the next section). Humans are social creatures; isolation can worsen stress and mental health.
  
• Mindfulness and relaxation techniques – Practices like mindfulness meditation, deep breathing exercises, yoga, or tai chi can help lower stress hormones and calm the mind. Even a few minutes a day of mindful breathing or gratitude journaling can build resilience over time. Some studies have found that mindfulness training can improve cognitive function in older adults and reduce anxiety. Personally, I use a meditation app for 10 minutes before bed to help quiet my mind.
  
• Physical activity – Yet another reason to exercise: it’s one of the best stress-busters and antidepressants! Exercise releases endorphins and can significantly improve mood and reduce anxiety. I often find that a brisk walk when I’m feeling overwhelmed clears my head and gives me a fresh perspective.
  
• Adequate sleep – As discussed, lack of sleep exacerbates stress and emotional regulation. Ever notice you’re more irritable after a poor night’s sleep? Protecting your sleep will help your emotional well-being, which in turn helps your brain… it’s all connected.
  
• Professional help when needed – If you’re struggling with depression, anxiety, or chronic stress that you can’t manage alone, please consider reaching out to a mental health professional. Therapy and/or medication can be life-changing. Treating depression isn’t just about mood – it could also potentially reduce your dementia risk, though more research is needed on thatnature.com. At the very least, relieving depression will improve your quality of life now, which is so important. I have seen loved ones benefit greatly from counseling; there’s no shame in it, only potential benefits.
  

One encouraging bit of research: it appears that managing stress effectively might reduce its harmful impact on the brainalzheimers.org.uk. In other words, stress is part of life, but how we respond and cope can make a difference. I try to remind myself to take breaks when I feel stress building – step outside, stretch, or call a friend. Chronic stress is something to take seriously; think of stress management as part of your brain-health toolkit.

Finally, let’s touch on positivity and purpose. Staying optimistic and having a sense of purpose in life have been linked in some studies to better cognitive aging. People who score higher on purpose in life (feeling that your life has meaning and direction) seem to have a lower risk of Alzheimer’s. How to cultivate that? It could be through engaging in activities that feel meaningful – maybe volunteering, mentoring, participating in community or religious groups, or devoting time to hobbies and loved ones. Emotional well-being and brain health are deeply intertwined, so never feel guilty about investing time in you – doing things that make you happy, relaxed, and fulfilled is an investment in your brain’s future.

Heart Health = Brain Health: Control Blood Pressure and Metabolic Factors

One of the clearest findings in recent research is that what’s good for the heart is good for the brain. Our brains have a rich network of blood vessels, and any condition that harms blood vessels (like hypertension, atherosclerosis, or diabetes) can impair the brain’s blood supply and lead to cognitive problems. In fact, Alzheimer’s and cardiovascular disease often go hand-in-hand. Many people with Alzheimer’s also have small strokes or vascular damage in the brain. So, taking care of your cardiovascular and metabolic health is a crucial pillar of Alzheimer’s risk reduction.

High blood pressure (hypertension) in midlife is one of the top modifiable risk factors for dementia. If your blood pressure is too high over many years, it can damage the small arteries that nourish brain tissue, leading to microstrokes and white matter damage. This can directly cause vascular dementia and also seems to worsen Alzheimer’s pathology. The evidence is strong enough that the World Health Organization and other health bodies emphasize controlling blood pressure as a key prevention strategy. To give a dramatic example: a major clinical trial called SPRINT MIND tested whether aggressively lowering blood pressure could preserve cognition. In that study, older adults were assigned to either an intensive BP target (systolic BP < 120) or a standard target (< 140). The intensive group not only had fewer heart attacks – they also had significantly fewer cases of mild cognitive impairment (MCI), which is often a precursor to dementianewsroom.wakehealth.edunewsroom.wakehealth.edu. Over about 3 years of treatment and extended follow-up, the intensive BP control group saw a roughly 19% reduction in the combined risk of MCI or dementia compared to the standard groupnewsroom.wakehealth.edu. In other words, better blood pressure control protected brain function. Those benefits even persisted for years after the trial endednewsroom.wakehealth.edu.

So, know your blood pressure numbers. Ideal blood pressure is usually said to be around 120/80 mmHg. If your systolic (top number) is regularly in the 140+ range (or diastolic 90+), that’s hypertension and it’s time to take action. Lifestyle steps like reducing salt, eating more fruits/veggies (the DASH diet), exercising, maintaining a healthy weight, moderating alcohol, and managing stress can all help lower blood pressure. If needed, medications prescribed by a doctor can control hypertension very effectively – and there’s no shame in taking medicine to protect your heart and brain. As one researcher said, “Lowering your blood pressure to more aggressive targets can improve quality of life and extend active life.”newsroom.wakehealth.edu Every year that your brain has healthy blood flow is a win.

Closely related is preventing or managing diabetes. Type 2 diabetes (the kind that often develops in adulthood) is a well-known risk factor for Alzheimer’s – some scientists even refer to Alzheimer’s as “Type 3 diabetes” because of how important insulin and blood sugar may be in the disease. Diabetes, especially if poorly controlled, leads to high blood sugar which can damage blood vessels (causing strokes) and also might directly harm brain cells or promote inflammation. In fact, uncontrolled diabetes can damage many organs, including the braincdc.gov. On the bright side, preventing or controlling diabetes can lower those risks. If you have diabetes, work closely with your healthcare provider on managing blood sugar (through diet, exercise, weight loss, and medications if needed). If you don’t have diabetes, you can lower your risk by staying active, eating a balanced diet with reasonable portions (to avoid chronic high blood sugar and insulin resistance), and maintaining a healthy weight. Preventing diabetes is preventing a significant dementia risk.

Speaking of weight: obesity in midlife (typically defined as having a BMI over 30) is associated with higher dementia risk as well. Obesity often goes hand in hand with high blood pressure and insulin resistance, so it’s a cluster of risk factors. By maintaining a healthy weight through diet and exercise, you’re indirectly helping your brain too. Even losing a modest amount if you’re overweight can improve blood pressure and blood sugar control.

Don’t forget cholesterol and general vascular health. Recent updates (like the 2024 Lancet Commission report) have pointed to high LDL cholesterol and untreated hearing or vision problems as additional modifiable factors in dementiaalzint.orgalzint.org. High LDL (“bad cholesterol”) can contribute to atherosclerosis in the arteries, including those in the brain. So following your doctor’s advice on cholesterol – whether through diet (e.g. reducing saturated fats, eating more fiber and omega-3s) or medication like statins – is another piece of the puzzle. We don’t yet have direct proof that taking a statin will prevent dementia, but keeping arteries clear is logically beneficial.

To sum up this section: take care of your heart and metabolic health, and you’ll be taking care of your brain. Check in on those numbers (blood pressure, blood sugar, cholesterol). I like to remember the simple phrase: Heart health is brain health. It motivates me to choose the stairs, skip the second donut, and take my health screenings seriously – not just for a strong heart, but for a sharp mind for years to come.

Stay Socially Connected: The Brain Boost of Engagement

During the COVID-19 pandemic lockdowns, many of us got a taste of how isolation and loneliness can affect our mood and cognition. It turns out that social connection is not only important for emotional well-being, but it may also help protect our brains as we age. We humans are social creatures; our brains thrive on interaction. Engaging with others – talking, laughing, empathizing, problem-solving together – gives our brain a workout on multiple levels (cognitive, emotional) and can buffer against stress and depression.

Conversely, social isolation and loneliness have been linked to faster cognitive decline and higher dementia risk. How much higher? Research suggests that lonely or socially isolated individuals have about a 25% to 50% greater risk of developing dementia compared to those who are more connectedpmc.ncbi.nlm.nih.govpmc.ncbi.nlm.nih.gov. One large analysis funded by the National Institute on Aging found feeling lonely increased dementia risk by ~31% on averagenia.nih.gov. Another study reported that being objectively socially isolated (having few interactions or social contacts) was associated with about a 50% higher risk of dementia over a decadepmc.ncbi.nlm.nih.gov. These are sizable effects – comparable to other known risk factors. Why might this be? Social isolation can lead to less mental stimulation, more stress, and often more unhealthy behaviors (like sedentary lifestyle or poor diet). It’s also linked with depression. On the flip side, staying socially active tends to mean you’re also staying mentally and physically active (going out, conversing, engaging in activities together).

The message is clear: staying connected can help keep your brain healthy. “Use it or lose it” applies here too – conversation and social activities “use” many parts of our brain (memory to remember people’s stories, attention, language, self-control, etc.). You don’t need a huge circle of friends or a busy social calendar if that’s not your style. What’s important is regular, meaningful interaction with other humans. That could be with family, a few close friends, or participation in community groups, clubs, religious gatherings, volunteer organizations, or even a regular chat with neighbors.

If you’re a naturally social person, keep it up! If you’ve become isolated (which can happen after retirement or if friends have moved away), consider ways to gently increase engagement. Maybe call a friend you haven’t talked to in a while, join a local class or a walking group, or volunteer for a cause you care about (volunteering is great because it gives a sense of purpose while connecting you with others). Even adopting a pet can help – pets provide companionship and often lead to conversations with other pet owners.

For those of us with older parents or relatives, it’s good to encourage and facilitate their social connections too. Loneliness can sneak up in older age due to loss of loved ones or mobility issues. Simple efforts like scheduling regular phone or video calls, arranging transportation for them to visit people or attend community centers, or helping them learn to use social media/email to stay in touch can make a big difference.

One more thing: hearing loss is common as we age and can contribute to social withdrawal (because it’s hard to engage when you can’t hear well). Research has shown that untreated hearing loss in midlife is a substantial risk factor for dementia, possibly increasing risk by ~8-12% (it was one of the largest factors identified by a Lancet Commission)cdc.govalzint.org. The theory is that hearing loss forces the brain to work overtime to decipher sounds at the expense of memory and thinking, and it can lead people to avoid social situations. The hopeful news is that using hearing aids to correct hearing loss might help reduce that riskcdc.gov. So if you or a loved one has hearing difficulties, don’t ignore it – get a hearing test and use hearing devices if recommended. Being able to hear better will let you stay engaged with friends and family, and that in turn keeps your brain active. (Similarly, take care of your vision – vision problems can also isolate people, and recent research suggests untreated vision issues may increase dementia risk, so get those glasses or cataract surgeries as needed.)

For me, as a bit of an introvert, “staying social” doesn’t mean partying every night – it can be as simple as a weekly coffee date with a friend, a phone call with my siblings, or participating in a monthly book club. I always feel mentally refreshed after connecting with people. Remember, a healthy brain is not just about crossword puzzles and omega-3s – it’s also about love, friendship, and community. So schedule that lunch, join that group hike, or just chat with your grocery store clerk. It all counts.

Avoid Harmful Substances and Protect Your Brain

We’ve talked about all the positive things to do – now a brief word on what not to do. Certain substances and exposures can directly harm the brain or blood vessels and increase the risk of cognitive decline. The big two are no surprise:

• Smoking: Cigarette smoking is unequivocally bad for brain health. Smokers have a significantly higher risk of developing dementia (studies suggest around a 30-50% higher risk) compared to non-smokers, especially if one smokes in midlife or beyondaaic.alz.orgcdc.gov. Smoking contributes to stroke and cardiovascular disease, causes inflammation and oxidative stress, and may accelerate the accumulation of Alzheimer’s pathology. The toxins in smoke basically age and damage your brain. The good news is that quitting smoking can partially reverse these risks over time. People who quit in midlife see their dementia risk drop closer to that of nonsmokers within a decade or so. It’s never “too late” to benefit from quitting – even older adults will improve circulation and overall health by stopping smoking. So if you smoke, one of the best gifts you can give your brain (and lungs, heart, etc.) is to quit. I know it’s hard (I had a family member battle nicotine addiction), but there are resources and medications to help. Every cigarette not smoked is a win for your brain.
  
• Excessive alcohol: Heavy alcohol use and alcohol abuse can damage the brain and sharply increase dementia risk. Alcohol in high doses is directly neurotoxic and can lead to brain atrophy (shrinkage), not to mention it raises blood pressure and can cause liver damage that affects metabolism. One study of female veterans found that alcohol use disorder was associated with significantly increased risk of dementiaaaic.alz.org. Long years of heavy drinking can result in alcohol-related dementia or contribute to Alzheimer’s and vascular dementia. The general recommendation is: if you drink alcohol, do so in moderation – that means up to one drink per day for women and up to two per day for men, according to U.S. guidelines, though some experts suggest even less is better. The brain benefits of light to moderate drinking (like a glass of wine with dinner) are still debated; some studies say light drinking is associated with lower risk than none, but this might be due to other lifestyle factors. The safest bet for your brain is to avoid heavy drinking and binge drinking. If you choose to drink moderately as part of a heart-healthy diet (like the Mediterranean pattern), that’s likely fine. But know your limits and if you have trouble controlling your drinking, seek help.
  

Beyond smoking and alcohol, a few other exposures to be mindful of:

• Pollution: We can’t always control the air we breathe, but air pollution (especially fine particulate matter from traffic, factories, smoke, etc.) has been linked to higher rates of dementianature.com. Living in areas with cleaner air, or advocating for cleaner environment policies, ultimately benefits brain health across society. On an individual level, avoiding heavy traffic pollution when possible (e.g., walking on back streets, using air filters at home if you live in a highly polluted city) might be worth considering, though evidence for personal interventions is still emerging.
  
• Head injuries: A single traumatic brain injury (like a concussion) can increase the risk of later-life dementia, especially if severe, and multiple head injuries (such as those sustained in certain contact sports without proper protection) are a known risk factor. Obviously, we’re not trying to injure our heads on purpose, but be mindful about protecting your head – wear helmets when cycling or doing risky activities, fall-proof your home as you get older (to prevent head injuries from falls), and drive safely to avoid accidents. Keeping your brain physically safe is part of keeping it healthy.
  
• Other drugs: Needless to say, avoid illicit drugs that can affect the brain. Even certain prescription or over-the-counter drugs, when misused or taken in excess, can cause cognitive problems (for example, some antihistamines, sleep aids, or anti-anxiety meds in the class of benzodiazepines can cause memory issues if overused). Always use medications as directed and discuss with a doctor if you’re concerned about a drug’s cognitive side effects.
  

In summary, eliminating negative factors like smoking and heavy drinking, and minimizing risks like head trauma, are commonsense steps that can preserve your brain’s health. Every time you choose not to smoke, or you set down that extra drink, you’re actively doing something good for your future self. I find that empowering – it’s not about restriction for the sake of it, it’s about protecting what matters. And what could matter more than our ability to think, remember, and be ourselves?

A Hopeful Path Forward: It’s Never Too Early, Never Too Late

We’ve covered a lot of ground – diet, exercise, sleep, stress, medical conditions, social life, and more. It might feel overwhelming to tackle all of these, but the beautiful thing is these healthy habits reinforce each other. When you exercise, you tend to sleep better. When you eat well, you have more energy to be active. When you manage stress, you sleep and socialize better, and so on. They all interconnectedly build a lifestyle that is conducive to healthy aging.

The overarching theme is one of hope and empowerment. Not very long ago, people thought dementia was just “bad luck” or purely genetic or just inevitable with age. Now we know that’s not true. Yes, aging increases risk and yes, some people will do everything “right” and still develop Alzheimer’s (and they absolutely should never be blamed – this disease is influenced by many factors, including ones we don’t yet understand). But we have influence over our brain health trajectory. As one Alzheimer’s researcher said, adopting multiple healthy lifestyle factors can substantially reduce your risk – in one analysis, people who adopted 4 or 5 healthy habits had up to a 60% lower risk of Alzheimer’s compared to those who did only 0 or 1 habitaaic.alz.orgaaic.alz.org. Even adding one additional healthy habit was associated with a 22% decrease in riskaaic.alz.org. That means it’s worth it to make changes, even small ones. Every positive step counts.

It’s also never too late to start. Some benefits, like blood pressure control or quitting smoking, can show up relatively quickly (within a few years). Others, like building cognitive reserve, accrue over time – but studies like the Harvard one we discussed show that even in our 70s or 80s, picking up cognitive activities or exercise can delay declinehealth.harvard.edu. The women and men in the U.S. POINTER trial were in their 60s and 70s and still saw cognitive improvement from lifestyle changesaaic.alz.org. On the flip side, it’s also never too early. Brain changes in Alzheimer’s can start 10-20 years before symptoms, so living brain-healthy in midlife (40s, 50s) or earlier sets you up for a healthier brain later. I started paying attention to these habits in my 30s, figuring I’m investing in my future cognitive bank account!

If you’re reading this and feeling motivated to make a change, pick one habit to start with. You don’t have to overhaul everything at once. Maybe this week, you decide to go for a 20-minute walk each morning. Or swap out white bread for whole grain. Or call a friend you haven’t spoken to in a while. Perhaps set a bedtime for yourself to ensure you get 7 hours of sleep. Over time, you can build on successes and add new habits. It’s like building a safety net for your brain, one thread at a time.

Also, remember to have regular check-ups with your doctor. Managing health issues (blood pressure, cholesterol, diabetes, depression, hearing loss, etc.) often requires professional guidance. And if you ever have concerns about your memory, don’t be afraid to mention it. There are quick memory screening tests that healthcare providers can do. In fact, organizations like the Alzheimer’s Foundation often host free memory screening events for people who are worried about their memory or have a family history. Early evaluation can rule out other treatable causes of memory issues (like vitamin deficiencies or thyroid problems), or if it is the start of mild cognitive impairment, catching it early means you can plan and potentially join clinical trials or start medications that might help symptoms. Early detection is helpful, so trust your instincts – if you feel something is off, get it checked. There’s no downside, and peace of mind is priceless.

I want to close on a positive note. I know Alzheimer’s is a scary disease – I’ve felt that fear. But I find hope in the fact that we are learning more every year. Public health organizations worldwide (from the WHO to local communities) are launching brain health programs, because they recognize that dementia is not inevitable for all – there’s a lot we can do. The idea of preventing Alzheimer’s was once considered fringe; now it’s mainstream in research. Every day you engage in brain-healthy habits, you’re part of a new approach to aging – one that is proactive and optimistic.

So, let’s encourage each other. Share your goals with family or friends – maybe start a little “brain health” challenge together. Celebrate the small victories (I took my walk today! I cooked a yummy veggie-rich meal! I learned a new word in Spanish!). You are investing in your future self. And even if, despite everything, you or I do face Alzheimer’s down the road, at least we’ll know we did our very best to live fully and healthily.

To answer the question posed in the title: Can we prevent Alzheimer’s disease? – We can certainly fight like heck to try. We can stack the odds in our favor and potentially delay it long enough that we live out our natural lifespan without significant cognitive impairment. And that is a profoundly worthwhile pursuit.

Call to action: Starting today, pick one brain-healthy habit and make it yours. Maybe go for an evening stroll, add an extra green veggie to your dinner, or do a crossword instead of watching TV before bed. Encourage your family to join in – make it fun. And if you have serious concerns about memory for yourself or a loved one, consider getting a memory screening or talking to a doctor; knowledge is power.

Alzheimer’s disease is complex and may not be 100% preventable, but through brain-healthy habits we can all improve our odds and, at the very least, enhance our quality of life. Let’s take those steps – our brains will thank us! Here’s to a future with healthier brains and, hopefully, brighter memories for all.

References (Research & Recommendations):

• Alzheimer’s Association – Research shows combining healthy habits (diet, exercise, mental stimulation, etc.) can reduce risk of cognitive decline; multiple healthy lifestyle factors were associated with ~60% lower risk of Alzheimer’s dementiaaaic.alz.orgaaic.alz.org.
  
• Harvard Health – Staying mentally and physically active delays dementia onset. Highly cognitive lifestyles in old age were linked to about 5-year delayed Alzheimer’s onset (93.6 vs 88.6 years)health.harvard.edu. Even with underlying brain pathology, cognitively and physically active individuals showed delayed symptoms, suggesting lifestyle builds brain reservehealth.harvard.edu.
  
• Harvard/Nutrition studies – The MIND diet (Mediterranean-DASH hybrid) was associated with 53% lower Alzheimer’s risk in those strictly adhering, and 35% lower in moderate adherersnutritionsource.hsph.harvard.edu. Emphasizes leafy greens, berries, nuts, whole grains, olive oil, etc., and limits red meat, butter, cheese, sweets, fried foods.
  
• Centers for Disease Control (CDC) – Lifestyle and health conditions linked to dementia risk: physical inactivity, uncontrolled diabetes, high blood pressure, hearing loss, smoking, and excessive alcohol use are known risk factorscdc.gov. Adopting healthy habits (active lifestyle, managing blood sugar and blood pressure, treating hearing loss, avoiding smoking/excess alcohol) can lower riskcdc.govcdc.govcdc.gov. Nearly 45% of cases may be preventable by addressing such factorscdc.gov.
  
• AAIC 2019 / NIH – Multiple studies highlight modifiable risk: A combination of 4-5 healthy lifestyle factors (exercise, diet, not smoking, light-to-moderate alcohol, cognitive engagement) was associated with ~60% reduction in Alzheimer’s riskaaic.alz.org. Favorable lifestyles also appeared to offset genetic risk – even those with high-risk genes had 32% lower risk of dementia if they followed a healthy lifestyle vs. unhealthyaaic.alz.org.
  
• Nature / Sleep research – Chronic poor sleep is linked to higher dementia risk. People getting ≤6 hours per night are more likely to develop dementianature.com. Sleep disturbances often precede Alzheimer’s symptoms by yearsnature.com. During deep sleep the brain may clear out amyloid and other toxins more effectivelynature.com, so long-term sleep deficiency might contribute to amyloid buildup.
  
• Alzheimer’s Society UK – Stress and dementia: Chronic stress and anxiety are associated with a higher likelihood of developing dementiaalzheimers.org.uk. High cortisol (stress hormone) is linked to memory problems and hippocampal damagealzheimers.org.uk. Stress leads to inflammation that can damage brain cellsalzheimers.org.uk. Managing stress (through relaxation, social support, etc.) may help mitigate these effectsalzheimers.org.uk. PTSD has been linked to up to 2x higher dementia riskalzheimers.org.uk.
  
• Nature Psychiatry – Depression as a risk factor: History of depression is associated with about a two-fold increased risk of dementianature.com. Treating depression early and maintaining mental health might therefore be important for brain aging (though evidence on risk reduction by treatment is still emerging)nature.com.
  
• Neurology / SPRINT MIND trial – Blood pressure control protects the brain. Intensive BP lowering to <120 systolic reduced the risk of MCI by ~19% (HR ~0.81) and the combined risk of MCI/dementia vs standard BP <140newsroom.wakehealth.edu. Benefits in cognitive impairment risk persisted even ~7 years after interventionnewsroom.wakehealth.edu, highlighting the long-term cognitive payoff of good BP management.
  
• Journal of the American Medical Association (JAMA) – U.S. POINTER trial (2025): A 2-year structured lifestyle intervention (exercise, diet, cognitive and social stimulation, health coaching) in older adults improved global cognition and prevented normal age-related cognitive declineaaic.alz.org. This is the first large RCT in the US to show multi-domain lifestyle changes can maintain/improve cognitive function in at-risk seniors – a hopeful proof-of-concept that healthy habits make a difference.
  
• Lancet Commission 2020 and 2024 – Approximately 40-45% of dementia cases could be prevented or delayed by addressing 12-14 modifiable risk factorspmc.ncbi.nlm.nih.govpmc.ncbi.nlm.nih.gov (including education, hypertension, obesity, hearing loss, smoking, depression, physical inactivity, diabetes, social isolation, excessive alcohol, head injury, air pollution, and recent additions like high LDL and vision impairment). This underscores the huge potential impact of public health and lifestyle interventions on dementia prevalencepmc.ncbi.nlm.nih.govalzint.org.
  

By embracing brain-healthy habits, we take part in a hopeful movement towards reducing the global burden of Alzheimer’s and dementia – one step, one bite, and one good night’s sleep at a time. Here’s to healthy brains for life!