According to the Alzheimer’s Association, more than 7 million Americans are living with Alzheimer’s today, and that number is projected to reach 13 million by 2050.
Here’s the part that doesn’t get repeated enough: You have more control over this than you think.
A major 2024 update from the Lancet Commission on Dementia found that 45% of dementia cases worldwide are linked to 14 modifiable risk factors – things you can actually do something about. No treatment. no guarantee. But you can stack the real, researched odds in your favor.
I’ve spent more than 35 years reporting on the things that protect people’s future, and this is one of those rare cases where “boring” advice — move more, sleep better, stay connected — actually holds up under scientific scrutiny. So let’s get into it.
1. Move forward – even a little bit matters
You don’t need to train for a marathon. Researchers found that walking just 3,000 to 5,000 steps a day delayed cognitive decline by three years in people already at high risk.
Separate research from Boston University found that being physically active in midlife or later reduces the risk of dementia by 40%. This is one of the most well-supported habits on this list.
2. Feed your brain the MIND diet
Researchers at Rush University Medical Center developed the MIND diet specifically for brain health. It blends the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets, emphasizing leafy greens, berries, nuts, olive oil, fish and beans, while highlighting red meat, butter, cheese and fried foods.
You don’t need to follow it exactly. The research behind the diet has also linked partial adherence to a significantly reduced risk of Alzheimer’s.
3. Keep your blood pressure under control
High blood pressure damages blood vessels throughout the body – including the blood vessels that nourish your brain. The National Institute on Aging lists uncontrolled blood pressure as one of the clearest, best-supported risk factors for dementia.
The solution isn’t exotic: medication, less sodium, more activity and regular checkups if you need it. boring. effective.
4. Manage your blood sugar
Diabetes nearly doubles your risk of developing dementia, and this relationship runs through the same blood vessels that blood pressure damages. Alzheimer’s.gov, run by the National Institute on Aging, lists blood sugar management as a top actionable step.
Healthy food choices, regular activity and regular glucose checks all play double duty here – protecting your heart and brain at the same time.
5. Protect your hearing
This surprises people. Untreated hearing loss is one of the most consistently identified risk factors in The Lancet Commission’s dementia research, possibly because it intensifies social isolation and forces the brain to work harder to follow conversations.
Hearing aids aren’t cheap, but there are ways to save hundreds of dollars on the ones you need.
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6. Stay socially connected
Isolation isn’t just loneliness – it’s a measurable risk factor. Research from the Alzheimer’s Association tracking more than 39,000 people found that the least socially active older adults developed dementia an average of five years earlier than the most socially active group.
A handful of hobbies that help you live longer — especially dancing — also appear to be specifically linked to lower dementia risk. call a friend. Join a class. It is counted as a medicine.
7. Prioritize real sleep
Poor sleep isn’t just tiring — it interferes with your brain’s ability to clear the waste proteins associated with Alzheimer’s. Researchers have pointed to seven hours a night, no more and no less, as the sweet spot associated with the best cognitive outcomes.
If you snore heavily or wake up gasping, get tested for sleep apnea. It is treatable and treating it protects your brain.
8. Challenge your brain regularly
Learning something new appears to build cognitive reserve – extra capacity your brain can rely on as you age. The Alzheimer’s Association reports research showing that people who have had cognitively demanding jobs or hobbies for decades face a lower risk of mild cognitive impairment later on.
Take a class. Learn the instrument. Novelty matters more than difficulty.
9. Protect your heart
What’s good for your heart is good for your brain – both systems use the same pipeline. The Mayo Clinic recommends controlling blood pressure, cholesterol and blood sugar together as a package, rather than one at a time.
This means regular checks, rather than waiting for a scary number to worsen the problem.
10. Quit cigarettes, keep an eye on alcohol
Smoking damages blood vessels throughout the body, including the brain, and Alzheimers.gov lists it as a clear, modifiable risk factor. Drinking heavy amounts of alcohol poses similar risks, leading to falls, worsening of chronic conditions, and direct effects on memory.
It is not easy to change any habit. But out of everything on this list, these two have some of the clearest evidence behind leaving.
None of these are guarantees — research on Alzheimer’s is still developing, and while genetics play a real role, no amount of lifestyle changes can completely eliminate it. But a large part of dementia risk actually appears to be within your control. Start with one item on this list. Then add another.