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Alzheimer’s disease, the leading cause of dementia, affects millions of Americans, with over seven million currently living with the condition, according to a 2025 Alzheimer’s Association report. However, developing dementia is not an inevitable part of aging, and there are actionable steps people can take to lower their risk.
Neurologist Dr. Hurmina Muqtadar of Endeavor Health Neurosciences highlights that about 40 to 45% of dementia risk is linked to lifestyle and health factors that can be modified.
Behavioral neurologist Dr. Kaitlin Seibert from Cleveland Clinic’s Center for Brain Health adds that while genetics and environment play roles, lifestyle choices are crucial.
Research like the U.S. POINTER study supports that physical activity, nutritious eating, social interaction, cognitive engagement, and managing blood pressure and vascular health contribute to maintaining brain health as we age.
Is It Too Late to Reduce Alzheimer’s Risk?
It’s a common question for those entering later stages of life: can lifestyle changes still make a difference? Both Dr.
Muqtadar and Dr. Seibert agree that it’s never too late.
Even starting healthy habits after age 60 or 65 can positively impact cognitive health. The U.S.
POINTER study, involving adults aged 60 to 79, demonstrated cognitive improvements over two years with lifestyle changes. Similarly, a 2024 study in Nature Medicine showed significant cognitive benefits after three years in adults aged 55 to 77 who adopted brain-healthy interventions.
Key Habits to Adopt
For those seeking a starting point, Dr. Muqtadar advises cutting back on ultra-processed foods, which research links to higher dementia risk.
Such foods can disrupt the gut microbiome and promote inflammation, insulin resistance, and vascular problems, all affecting brain health. Dr.
Seibert emphasizes the importance of staying physically active, socially connected, mentally stimulated, and maintaining overall health.
Five Habits to Avoid for Better Brain Health
- Smoking or Vaping: Beyond harming cardiovascular health, smoking increases dementia risk by 31 to 54%, damaging brain blood vessels and raising the chance of stroke and vascular brain changes.
- Physical Inactivity: Sedentary lifestyles limit blood flow and oxygen to the brain, while exercise helps regulate blood pressure, cholesterol, blood sugar, and weight-all vital to brain function.
- Poor Sleep: Sleep acts as the brain’s cleaning system, removing harmful proteins linked to Alzheimer’s. Adults should aim for seven to nine hours of quality sleep and address issues like sleep apnea.
- Excessive Alcohol Consumption: Heavy drinking can damage brain cells and lead to tissue shrinkage, impairing cognitive function. Moderation is key to protecting brain health.
- Neglecting Vision and Hearing Care: Sensory impairments are tied to increased dementia risk. Regular screenings and treatment for vision and hearing loss help ensure the brain receives and processes information effectively.
Both doctors stress that preventing dementia is not about a single change but maintaining a comprehensive, healthy lifestyle over time. Starting with eliminating risky habits listed above is a practical way to begin supporting brain health.
By focusing on these manageable steps, individuals can take meaningful action to reduce their risk of Alzheimer’s and improve quality of life as they age.