14 Ways To Limit Your Risk of Alzheimer’s Disease

Statistically speaking, every six seconds, someone in the world is told that they have Alzheimer’s disease — a brain condition that causes mental decline and erodes your ability to remember, think and learn.

Age, genetics and family history — risk factors we can’t change — are considered driving forces behind this form of dementia.

But that doesn’t make you powerless when it comes to limiting the possibility of cognitive decline. There are ways to help reduce your risk of Alzheimer’s. Let’s find out more from preventive medicine physician, Sandra Darling, DO, MPH.

Can Alzheimer’s disease be prevented?

There is no 100% guaranteed way to prevent Alzheimer’s, given the many factors that can contribute to the onset of the disease. That being said, there is still reason for hope.

Research suggests that up to 45% of current Alzheimer’s cases may have been avoidable if more attention had been paid to minimizing risk factors. What you eat, how often you exercise and addressing certain health issues can make a difference.

“The good news is there are many things you can do to reduce your risk of Alzheimer’s disease and other types of dementia,” says Dr. Darling. “We can’t change our age or genetics. But we can address many of the factors that influence brain health throughout our lives. Every positive change is an investment in your brain.”

How to reduce your risk of Alzheimer’s

Each of the following actions can help improve your brain health and help lower your risk of developing Alzheimer’s disease.

1. Exercise regularly

A healthy body supports a healthy mind, which makes exercise one of the top things you can do to help keep Alzheimer’s at bay.

“Regular physical activity is one of the most powerful things you can do for your brain and overall health,” notes Dr. Darling. “Exercise improves blood flow to the brain, supports the connections between neurons and helps reduce several cardiovascular and metabolic risk factors for dementia. You don’t have to be an athlete or even go to the gym. Find activities you enjoy and can stick with. All types of movement — including walking — can make a difference.”

2. Get an education

Research shows that “strengthening” your brain by learning early in life and graduating from high school and college may help hold off dementia and Alzheimer’s as you age.

The concept reflects the power of building a “cognitive reserve” that makes your brain more flexible and resilient over time.

“Education contributes to cognitive reserve — the brain’s ability to adapt and continue functioning despite changes that occur with aging or disease,” says Dr. Darling. “Whether or not you attended college, keeping your brain engaged and continuing to learn throughout life can help support cognitive health.”

3. Continue learning

Muscles need to be worked to stay strong. Your brain is no different.

Intellectual stimulation is a good way to keep your brain healthy as the years go by. Reading can help keep your mind sharp, for instance. Ditto for playing games, traveling, listening to podcasts and anything else that requires analytical thought.

“Think of your brain like a muscle," says Dr. Darling. "It benefits from being challenged. Activities that make you think, learn and solve problems can help you stay sharp as you age. The goal is to keep your mind active throughout life.”

4. Stay social

Social isolation can increase your risk of Alzheimer’s disease, particularly after age 65, emphasizes Dr. Darling. 

But regularly connecting with others can help keep your brain processors humming along. (And as we’ve already noted, an active mind is a healthy mind!) “Social connection is an important part of brain health," says Dr. Darling. "When we interact with other people, we’re using our brains by listening, responding and adapting to what’s happening around us.” 

As an added bonus, maintaining active friendships and social networks can also boost your mood, which can help limit the development of depression and stress — two other factors in Alzheimer’s.

5. Eat a healthy diet

The choices you make at the grocery store may play a role in your long-term brain function.

Building your daily meal menus around lean proteins, whole grains, fruits and vegetables can limit oxidative stress and inflammation in your brain that contribute to cognitive decline.

The Mediterranean diet is often recommended for brain health. Other eating plans viewed as being beneficial include the following:

• DASH diet
• MIND diet

These eating plans may also help with other health issues that can affect Alzheimer’s risk.

6. Watch for vision loss

Sensory input keeps your brain active as it analyzes and assesses what’s happening all around you. What you see as you move through daily life helps you stay mentally sharp.

If you have vision problems, the flow of information gets disrupted. “Our brains rely on information from our senses to understand and interact with the world around us,” explains Dr. Darling. “When we can’t see well, it affects how our brains process information. Taking care of your vision is an important part of taking care of your brain.”

Difficulty seeing can also become an obstacle for reading, participating in fitness activities or doing things with friends, which — as we’ve discussed ­— are all important for long-term cognitive function.

That’s why it’s important to get vision exams as you age. Regular comprehensive eye exams should begin at age 40 to watch for age-related vision loss and issues such as:

• Cataracts
• Glaucoma
• Macular degeneration

7. Address hearing loss

Maintaining hearing as you age is important, too, as an inability to process auditory clues can decrease intellectual stimulation. That can lead to many of the same issues associated with vision loss.

Hearing loss that makes it difficult to follow or contribute to conversations can make someone feel alone even when they’re in a crowd.

“Hearing loss can have effects that go beyond your ability to hear,” says Dr. Darling. “When it becomes difficult to follow conversations, people may withdraw from social situations and become more isolated. Identifying and treating hearing loss can help people stay engaged with the people and activities that are important for brain health.”

The American Speech-Language-Hearing Association recommends that adults get their hearing tested at least every decade through age 50 and at three-year intervals after hitting that milestone birthday.

8. Manage your ‘bad’ cholesterol

Nearly 400 miles of blood vessels run through your brain. As you might imagine, most of them are very small, which is why managing artery-clogging cholesterol is a key part of brain health.

High levels of low-density lipoprotein (LDL), often referred to as the “bad” cholesterol, can cause fatty deposits to build up within blood vessels. Studies show that elevated LDL levels can be a risk factor for Alzheimer’s, as well as other health conditions.

“Your brain has an extensive network of small blood vessels that supply it with oxygen and nutrients,” explains Dr. Darling. “Elevated LDL cholesterol can cause these delicate blood vessels to become clogged and damaged. Managing cholesterol through healthy habits like eating a high-fiber diet, along with medication if needed, is an important part of reducing dementia risk.”

9. Watch your blood pressure

High blood pressure (hypertension) can affect the blood flow needed for parts of your brain to function. (Consider that one of the many negatives of chronic high blood pressure, which can also lead to heart disease and other issues.)

Similar to cholesterol, modifying your diet and doing things to reduce your blood pressure can be helpful to guard against Alzheimer’s.

10. Manage diabetes

Diabetes affects how your body produces or uses insulin — a hormone that helps control blood sugar. In type 2 diabetes, insulin resistance is closely linked to inflammation that may contribute to protein buildup in the brain and interfere with its functions.

Diabetes is also connected to previously mentioned risk factors such as high cholesterol and high blood pressure. So, keeping an eye on your condition, and doing what you can to manage it are important.

11. Protect your head

Head injuries (such as a concussion) at any age increase your risk for Alzheimer’s later in life. That’s why it’s important to always wear protective helmets or headgear during activities where there is a chance of hitting your head.

“Protecting your brain from injury is important,” stresses Dr. Darling. “We can’t prevent every accident, but we can take practical steps, like using handrails on stairs and doing balance exercises, to reduce the risk of falls and head injuries.”

12. Don’t smoke

There are numerous health concerns connected to smoking — and Alzheimer’s is one of them.

People who smoke are 40% more likely to develop Alzheimer’s disease, research shows. That’s because smoking can alter blood vessels to restrict the delivery of oxygen and nutrients your brain needs to be its best.

The good news? If you stop smoking, you can eventually erase any increased risk of dementia or Alzheimer’s from the habit.

13. Limit alcohol consumption

If you’ve ever downed a few beers, cocktails or glasses of wine during a night out, you know that alcohol can affect your brain pretty quickly in the short term.

“Over time, drinking moderate to high amounts of alcohol can damage cells in parts of the brain involved in learning, memory and other cognitive functions,” says Dr. Darling. “If you drink, less alcohol is better for brain health.”

Moderation is key if you choose to drink. Guidelines suggest limiting alcohol consumption to two drinks (or fewer) per day for males and one drink (or fewer) per day for females.

14. Use memory supports

Some memory decline is normal as you age. Dr. Darling advises adjusting to mild memory changes with the use of memory support tools such as lists, reminders, notes and alarms.

Taking these steps may actually help your brain, too. “Using memory aids engages your brain in a new way and can help you function more effectively,” says Dr. Darling. “In our busy lives, there’s no reason to rely on our brains to remember every detail. These tools can reduce the mental load and help us stay organized.”

Final thoughts

If you’re worried about developing Alzheimer’s disease, know that there are steps you can take to protect yourself. Paying attention to the risk factors we can control will play a role in helping limit cognitive decline.

“There is a lot we can do to support brain health and reduce our risk at any age,” reinforces Dr. Darling. “It’s never too early or too late to make positive changes. Focus on progress, not perfection — every healthy choice is a step in the right direction.”