Alzheimer’s disease affects more than 7 million Americans. Right now, there is no cure. But that doesn’t mean you’re powerless. Understanding how to prevent Alzheimer’s disease can help you implement changes to lower your risk.
Scientists have found that nearly half of all dementia cases around the world may be preventable. The key is making smart choices – in your daily habits and by working with your doctor. There are both lifestyle and clinical strategies you can start using today.
If you want to determine which strategies are best for your personal health in order to lower your risk of developing Alzheimer’s, make an appointment with your primary care provider.
Is Alzheimer’s preventable?
Not entirely, but you can significantly lower your risk.
A recent study identified 14 changeable risk factors that together account for about 45 percent of dementia cases worldwide. That means nearly half of all cases may be linked to things we can actually do something about.
Some risk factors cannot be changed. These include:
- Age: The biggest risk factor for Alzheimer’s is growing older. Most people with the disease are 65 or older.
- Family history and genetics: Having a parent or sibling with Alzheimer’s raises your risk. A gene called APOE-e4 is also linked to a higher chance of developing the disease. That said, people who develop Alzheimer’s don’t always have a family member who also had it.
- Previous head injury: A past traumatic brain injury can increase your risk.
But many risk factors can be changed. These include your exercise habits, diet, sleep, heart health and more. The good news is that working on these things helps your whole body, not just your brain.
What about genetic testing?
Genetic tests are not routinely ordered to predict Alzheimer’s. However, if someone develops symptoms at a young age – or has a strong family history of the disease – a neurologist may recommend testing for specific genes. Talk to your doctor if this is a concern for you.
How to prevent Alzheimer’s disease through lifestyle
Your daily habits are one of the most powerful tools you have. Here are the lifestyle changes that research backs most strongly.
Get regular aerobic exercise
Moving your body is one of the best things you can do for your brain. Aerobic exercise (the kind that gets your heart pumping) keeps blood flowing to your brain. It also boosts natural brain chemicals that protect memory and thinking.
Exercise also helps lower blood pressure, cholesterol and blood sugar. All three of these raise dementia risk when they go unchecked for long periods.
At least 150 minutes of moderate aerobic exercise is recommended per week. That works out to about 30 minutes a day, five days a week. Walking, swimming, biking and dancing all count.
Prioritize quality sleep
Sleep is when your brain cleans itself. During deep sleep, your brain flushes out harmful proteins. Missing out on deep sleep allows these proteins to build up over time, which may speed up brain aging.
Keep a consistent bedtime and avoid screens before bed. If you snore loudly or feel tired after a full night of sleep, talk to your doctor – you may have sleep apnea, which disrupts sleep quality and has been linked to cognitive decline.
Aim for seven to nine hours of sleep a night. Keep in mind women typically need more sleep than men, and our sleep needs change as we age.
Stay socially connected
Spending time with other people may protect your brain. Researchers have found strong links between social isolation and dementia risk factors. In fact, loneliness raised the risk of Alzheimer’s by 14 percent and vascular dementia by 17 percent.
You don’t need a packed social calendar. Regular coffee with a friend, joining a club, volunteering for a cause you care about or taking an exercise class with others can all make a real difference.
Challenge your brain
Just like your muscles, your brain stays stronger when you use it. Learning new things, doing puzzles, reading, writing and enjoying hobbies all help stimulate your brain.
People who regularly play games, engage in crafts and take part in social activities have a lower risk of developing mild cognitive impairment (MCI) – an early stage that can sometimes lead to Alzheimer’s.
Quit smoking
Smoking narrows and hardens your blood vessels. This makes it harder for blood (and oxygen) to reach your brain. Over time, that reduced blood flow raises your risk of dementia. Quitting smoking is one of the most impactful choices you can make for your brain health. Your doctor can connect you with resources and support.
Foods that may help prevent Alzheimer’s and dementia
What you eat plays a real role in how your brain ages. Several eating patterns have been shown to lower the risk of cognitive decline.
The MIND diet
The MIND diet was built specifically to protect the brain. It combines two well-known healthy eating plans: the Mediterranean diet and the DASH diet (which stands for Dietary Approaches to Stop Hypertension). Researchers pulled the best parts of each to create an eating plan focused on brain health.
A study found that people who stuck closely to the MIND diet had slower cognitive decline and a 4 percent lower risk of cognitive impairment overall. Among women specifically, the risk dropped by 8 percent.
Best foods for brain health
The MIND diet focuses on specific food groups shown to protect the brain. Try to include:
- Leafy greens like spinach and kale – at least six servings per week
- Berries like blueberries and strawberries – at least two servings per week
- Fish rich in omega-3 fatty acids, such as salmon, sardines and tuna – at least once a week
- Nuts for healthy fats and antioxidants
- Olive oil as your main cooking fat
- Whole grains such as oatmeal, brown rice and whole wheat bread – at least three servings a day
- Beans and legumes – at least four meals per week
These foods help fight inflammation and protect brain cells from damage.
Foods to limit
The MIND diet recommends cutting back on:
- Red meat
- Butter and margarine
- Full-fat cheese
- Fried and fast food
- Pastries and sweets
These foods are high in saturated fats and added sugar, which research links to faster brain aging and a higher risk of dementia.
Clinical strategies to help prevent Alzheimer’s
Lifestyle changes matter a lot, but so does working with your provider. Several medical conditions raise your Alzheimer’s risk when left untreated. Getting these under control is one of the most effective forms of prevention there is.
- Control your blood pressure: High blood pressure is one of the strongest changeable risk factors for dementia, especially when it goes untreated in midlife. When blood pressure stays high for years, it damages blood vessels throughout the body, including in the brain. Over time, that damage adds up.
- Manage diabetes and cholesterol: High blood sugar and high LDL cholesterol both raise your risk for Alzheimer’s. If you have diabetes or high cholesterol, follow your treatment plan closely and monitor your levels.
- Treat hearing loss: This one surprises many people. Hearing loss is now recognized as a major dementia risk factor. Hearing loss raises the risk of developing dementia by about 37 percent. A study found that wearing hearing aids slowed cognitive decline by 48 percent over three years in older adults at high risk. More than 65 percent of adults over 60 have some degree of hearing loss. If you’ve noticed it’s harder to follow conversations or hear clearly, talk to your doctor about getting a hearing test.
- Talk to your provider about your risk: Prevention starts with knowing where you stand. Your primary care provider can check your blood pressure, blood sugar, cholesterol and hearing at a regular wellness visit. If you have a strong family history of Alzheimer’s, ask whether genetic counseling might be a good step.
When should you start trying to prevent Alzheimer’s?
The earlier, the better – but it’s never too late.
Brain changes linked to Alzheimer’s can begin a decade or more before any memory problems appear. A recent study found that measurable biological changes in the blood and brain may begin as early as the late 50s – long before a person notices anything is wrong.
That means the choices you make in your 40s, 50s and 60s matter a great deal. But improving your habits at any age still helps. Moving more, eating better, getting enough sleep and managing your health conditions all make a difference.
How we can help
If you’re not sure where to begin, make an appointment with your primary care provider to start the conversation.. They can help you figure out the right approach for your health and your life.
Learn more about the primary care services as well as the neurology services we provide at Mercy Health
