8 Scientific Health Benefits of the Mediterranean Diet
A host of health benefits, including weight loss, heart and brain health, cancer prevention, and diabetes prevention and control.
prevent dementia
“The jury is still out on any one specific diet being the most beneficial for our brains, and there likely won't be a one-size-fits-all diet that can <anchor>prevent dementia</anchor> or cognitive decline in all individuals,” she says.
﻿Top Tips to Prevent Dementia: Exercise, No Smoking, Sleep and More
Menu

NewslettersSearch

 

Health Topics A-Z

Find helpful content on common health and medical conditions.

 

Wellness & Self-Care

Explore wellness and self-care topics for your physical and mental well-being.

News

Stay updated with the latest health and medical news.

Featured stories

 

Product Reviews

Learn about the best products to support your health and wellness.

 

Find a Doctor

Find the best doctors for you that are near you.

Test your health knowledge and gain personalized insights.

Get health and medical tips and advice.

Identify possible conditions based on your symptoms and signs.

Understand how to get the most from your medical treatments.

Holistically evaluate your condition management by taking these assessments.

Watch video stories and information on health and medical topics.

Learn about our award-winning editorial team and health content leaders.

Discover the medical and wellness experts who review of our content.

Find out about our strict editorial policies, ethics, and standards.

Review how we vet products and services.

## Everyday Health Special Report: Blueprint for Brain Health

# Can Dementia Be Prevented? 8 Ways to Lower Your Risk

Pamela Kaufman

Becky Upham

By

David Weisman, MD

Medically Reviewed

by

Updated on July 2, 2024

ways to prevent dementia

A healthy diet, mental stimulation, and especially aerobic exercise may all help reduce your dementia risk.Canva (3); Everyday Health

Heredity influences whether or not a person develops dementia; a parent or sibling with dementia is a risk factor.

But with the exception of rare diseases caused by specific gene mutations, experts believe that environment and lifestyle also play a significant role.

The latest research suggests that many potentially controllable risk factors can make a difference, and that about 40 percent of dementias might not occur if top modifiable risk factors were tackled, says Gill Livingston, MBBS, a professor and researcher in psychiatry at University College, London, and the leader of the Lancet Standing Commission on Dementia Prevention, Intervention, and Care.
[1]

“This is the case for all dementias, and even people who have a very high genetic risk will have more dementia-free years if these factors are controlled,” Dr. Livingston says.

Spoiler alert: The most important factors to reduce the risk of dementia and Alzheimer’s disease are also among the top recommendations for overall good health and well-being. In other words, what’s good for the brain is good for the heart and good for the body.

Find out what the latest research recommends for keeping your brain healthy and warding off dementia.

## 1. Aerobic Exercise Has Brain Benefits

Aerobic exercise is beneficial for the brain and stimulates the release of chemicals that maintain a focused cognitive function, says Brahyan Galindo-Mendez, MD, MPH, the chief neurology resident at Dartmouth Hitchcock Medical Center in New Hampshire. There are likely many biological mechanisms linking exercise to better brain health: less diabetes, better sleep, increased vascular blood flow, more resilient organs.

A 2023 meta-analysis of controlled trials suggested that exercising three times per week for at least 40 minutes prevented the early onset of cognitive decline and mechanical falls in older adults, says Dr. Galindo-Mendez.
[2]

In general, any physical activity is helpful, and the risk reduction is greatest for people who go from being completely sedentary to doing some exercise, says Livingston.

Don’t be too concerned about exactly what type of exercise to do; current evidence is people should do what they enjoy, as they are more likely to stick with it, she says.

“All physical exercise at all ages appears helpful, and people who sustain exercise do better. This may be through better blood flow to the brain. People who do moderate or vigorous physical exercise have higher brain volumes,” says Livingston.

An analysis of 16 studies on exercise and dementia found that regular exercise can reduce the risk of developing dementia by about 28 percent and reduce the risk of Alzheimer’s disease specifically by 45 percent.
[3]

If you are not normally active, have signs of heart problems, or you want to do a high-intensity activity like running, check in with your doctor first to make sure you won’t be increasing your risk of a cardiac event during exercise.
[4]

## 2. Not Smoking and Limiting Alcohol Can Reduce Dementia Risk

“Smoking increases the risk of dementia by about 30 percent, but people who give up smoking lose the excess risk quickly,” says Livingston.
[5]

Excessive alcohol increases the risk of a specific type of dementia called Korsakoff’s, but there is no evidence that drinking less than 8 U.S. units of alcohol a week is harmful in terms of dementia, she says.

A unit or serving of alcohol is equal to:
[6]

- 12 oz of regular beer, which is usually about 5 percent alcohol
- 5 oz of wine, which is typically about 12 percent alcohol
- 1.5 oz of distilled spirits, which is about 40 percent alcohol

Like smoking, if people stop drinking too much, they lose the excess risk of dementia, says Livingston.

## 3. The Connection Between Sleep and Dementia

The relationship between sleep and dementia is complex. Researchers aren’t sure whether poor sleep increases the risk of dementia or vice versa — or whether both or neither are true.
[7]

Sleeping habits are another important factor to prevent cognitive decline, says Galindo-Mendez.

“Sleep is an important part of maintaining a healthy brain. Memory consolidation and removal of waste proteins in the brain happens during sleep. Therefore, sleep disturbances, insomnia, and obstructive sleep apnea are associated with an increased risk of dementia,” he says.

In a 10-year prospective study of more than 6,000 people ages 65 and older, insomnia (having trouble falling asleep) was significantly associated with a 51 percent increased dementia risk before researchers adjusted for other factors that might influence sleep.

In the adjusted model that considered things like age, sex, and other health conditions, sleep medication use was associated with a 30 percent increased risk.

Interestingly, after adjusting for other risk factors, difficulty staying asleep throughout the night was associated with a 40 percent decreased dementia risk.
[8]

“Most adults need from seven to nine hours of sleep nightly, and that is what is recommended to maintain a healthy brain. Short sleepers or longer sleepers are usually at a higher risk of a dementing process,” says Galindo-Mendez.

## 4. Heart Health Promotes Brain Health

Cardiovascular health plays a large role in reducing the risk for dementia, says Livingston.

“Keeping blood pressure, blood sugars, and weight in the normal, or healthy, range decreases risk,” she says.

When not within the recommended ranges, these factors can increase the chance of damage to the small and large blood vessels in the brain, which makes the brain less resilient to any disease.

“They also increase the chance of stroke, which often leads to a vascular dementia,” she says.

In vascular dementia, blocked arteries stop blood flow to the brain, depriving brain cells of the oxygen and nutrients they need to function.

Vascular dementia often coexists with Alzheimer’s disease and Lewy body dementia, both of which are characterized by abnormal accumulations of proteins inside nerve cells.

Of all the types of dementia, vascular dementia may be the type that is impacted the most by controllable factors, says Galindo-Mendez.

“This is because stroke is the main cause of this type of cognitive decline. High blood pressure, smoking, obesity, sedentary living, heart disease, and elevated cholesterol are the most common controllable factors associated with stroke,” says Galindo-Mendez.

Keeping weight within the healthy range also reduces the risk of type 2 diabetes, says Livingston.

“ Diabetes can also increase the risk of amyloid and tau being deposited in the brain — these are part of Alzheimer’s disease,” she says.

To protect the brain, the Alzheimer’s Association recommends following the same measures one would follow to protect the heart:
[9]

- Do not smoke.
- Keep blood pressure, cholesterol, and blood sugar levels within recommended limits.
- Eat a healthy, balanced diet.
- Exercise.
- Maintain a healthy weight.
- Limit alcohol consumption.

## 5. Maintain a Good Relationship With Your Primary Care Provider

A recent survey found that nearly half of adults age 40 and older think they will likely develop a type of dementia such as Alzheimer’s disease.
[10]

If you’re concerned about your risk, there’s no reason to keep your worries to yourself.

“Have a good relationship with your primary care provider, and have an open and ongoing discussion about healthy habits in every visit,” says Galindo-Mendez.

You can also ask about cognitive screening, which can be done in your primary care provider’s office. If your results suggest you have some sort of cognitive impairment, your provider can do additional tests to narrow down the underlying problem.

## 6. The Best Diets for Dementia Prevention

A healthy diet is associated with less cognitive decline, says Galindo-Mendez.

The Mediterranean diet is a popular eating pattern that has shown benefits in cardiovascular and brain health, he says.

This type of diet includes:

- Relatively little red meat

- Lots of whole grains, fruits, and vegetables. One study supporting this recommendation found a correlation between daily consumption of green leafy vegetables and a slowing of age-related cognitive decline.
  [11]

- Fish and poultry once or twice a week

- Herbs as a flavoring rather than salt

- Nuts, olive oil, and other healthy fats instead of butter or other saturated fats

“The Mediterranean diet may also lower the mortality risk of those who already have Alzheimer’s disease,” says Galindo-Mendez.

The DASH (Dietary Approaches to Stop Hypertension) diet may also minimize dementia risk. A long-term study of more than 5,000 women found that those who strictly followed the eating plan at midlife were 17 percent less likely to report cognitive issues in their older years.
[12]

The DASH diet focuses on:

- Foods that are low in saturated fat, total fat, and cholesterol
- Fruits, vegetables, and low-fat dairy
- Whole grains, dried beans, nuts, and seeds
- Limited intake of red meats, sweets, sugared beverages, and sodium

A newer diet that shows promise in preventing dementia is the MIND diet, which combines the Mediterranean diet and the DASH diet, says Galindo-Mendez.

The MIND diet features:

- Vegetables, especially green leafy vegetables
- Berries over other fruit
- Whole grains, beans, and nuts
- One or more weekly servings of fish
- Olive oil instead of butter or margarine, and also limits servings of red meat, sweets, cheese, and fast or fried food
  [13]

A study of 923 adults showed that those who strictly followed the MIND diet had a 53 percent reduction in the rate of Alzheimer’s disease, and those who moderately adhered to the MIND diet had a 35 percent reduction in their rate of Alzheimer’s disease, he says.
[14]

In subsequent studies examining the MIND diet in relation to brain aging in adults age 40 and older, the results have been mixed, with some trials showing a modest reduction in dementia risk, and other trials showing no effect. This may reflect the difficulty of doing dietary studies in general, or it may be that the MIND diet has different effects in different populations. For now, firm recommendations for diet cannot be given based on the evidence.
[15]

## 7. Social Engagement

Social engagement has shown to be a key protector for our brain health, says Galindo-Mendez.

A 2023 meta-analysis of observational studies found that greater social participation in midlife and late life is associated with a 30 to 50 percent lower subsequent dementia risk.
[16]

“Socializing increases cognitive activity in the brain and increases the tissue in different areas of the brain, so it makes it more resilient to any damage like strokes or head injuries, and it also increases healthy behavior, so in general, people eat better and drink less alcohol,” says Livingston.

But because the earliest signs of undiagnosed dementia can include social withdrawal, a more active social life may simply reflect an absence of disease, rather than being a protective strategy.

## 8. How to Stay Mentally Active

Mental activity may also protect the brain in both long and short term — although it’s important to remember that people who engage in high levels of intellectual engagement are also more likely to be healthy in other ways, and that engaging in fewer mentally stimulating activities may be a sign of early, undiagnosed dementia.

“Maintaining a stimulated brain as we age is paramount to prevent cognitive decline. This reduces stress in our body and release of stress hormones that are associated with inflammation, depression, and higher risk of dementia,” Galindo-Mendez says.
[17]

Stimulating your brain “can include things like puzzles, games, and reading. In general, cognitive activity at any age can be helpful and increase the volume of brain tissue,” says Livingston.

Don’t just stick to one type of game or puzzle: Variety and novelty help to build the brain, she says.

Likewise, learning a new skill, pursuing a new hobby, or taking classes may help preserve brain function.
[18]

Jobs that require learning, thinking and judgment are protective, and they typically involve many hours of cognitive activity, says Livingston.

## The Takeaway

There’s a lot you can do to lower your risk of dementia, from eating right to exercising regularly to pursuing an active social life. Initiating and maintaining these and other healthy lifestyle habits isn’t necessarily easy, but most people can take steps in the right direction. You can, and should, also enlist your primary healthcare provider’s help in keeping your blood pressure, blood sugar, and blood cholesterol at healthy levels. Efforts you make today to stay in good physical and emotional health can go a long way toward ensuring better brain health today and in the future.

Editorial Sources and Fact-Checking

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

#### Sources

1. Livingston G et al. Dementia Prevention, Intervention, and Care: 2020 Report of the Lancet Commission. The Lancet30367-6/fulltext). July 30, 2020.
2. Karamacoska D et al. Brain Function Effects of Exercise Interventions for Cognitive Decline: A Systematic Review and Meta-Analysis. Frontiers in Neuroscience. May 16, 2023.
3. Meng Q et al. Relationship Between Exercise and Alzheimer’s Disease: A Narrative Literature Review. Frontiers in Neuroscience. March 26, 2020.
4. Do You Need a Heart Check-Up Before Starting an Exercise Program? Penn Medicine. June 20, 2022.
5. Zhong G et al. Smoking Is Associated With an Increased Risk of Dementia: A Meta-Analysis of Prospective Cohort Studies With Investigation of Potential Effect Modifiers. PLoS One. March 12, 2015.
6. What Is a Standard Drink? National Institute on Alcohol Abuse and Alcoholism.
7. Sleep and the Risk of Dementia. Alzheimer’s Society.
8. Wong R et al. Sleep Disturbances and Dementia Risk in Older Adults: Findings From 10 Years of National U.S. Prospective Data. American Journal of Preventive Medicine00009-0/fulltext). January 25, 2023.
9. What Is Dementia? Alzheimer’s Association.
10. Mehegan L et al. Perceptions About Dementia Don’t Match Reality. AARP. June 22, 2021.
11. Morris MC et al. Nutrients and Bioactives in Green Leafy Vegetables and Cognitive Decline: Prospective Study. Neurology. January 2018.
12. Song Y et al. Mid-Life Adherence to the Dietary Approaches to Stop Hypertension (DASH) Diet and Late-Life Subjective Cognitive Complaints in Women. Alzheimer’s & Dementia. October 20, 2023.
13. What Do We Know About Diet and the Prevention of Alzheimer’s Disease? National Institute on Aging. November 20, 2023.
14. Morris MC et al. MIND Diet Associated With Reduced Incidence of Alzheimer’s Disease. Alzheimer’s & Dementia. September 2015.
15. van Soest APM et al. The Mediterranean-Dietary Approaches to Stop Hypertension Intervention for Neurodegenerative Delay (MIND) Diet for the Aging Brain: A Systematic Review. Advances in Nutrition00018-8/fulltext). March 2024.
16. Sommerlad A et al. Social Participation and Risk of Developing Dementia. Nature Aging. May 18, 2023.
17. Xu H et al. Association of Lifespan Cognitive Reserve Indicator With Dementia Risk in the Presence of Brain Pathologies. JAMA Neurology. July 14, 2019.
18. Stay Mentally and Socially Active. Alzheimer’s Association.

Show Less

Meet Our Experts

 

#### David Weisman, MD

##### Medical Reviewer

David Weisman, MD, is the director of the Clinical Trial Center at Abington Neurological Associates in Pennsylvania, where he has conducted numerous clinical trials into mild cognitive impairment and Alzheimer’s disease to develop disease-modifying drugs.

Dr. Weisman has dedicated his research career toward advancing new therapies for Alzheimer’s disease, focusing on clinical trials for the prevention and treatment of Alzheimer’s disease, mild cognitive impairment, and other dementias, and he devotes his clinical practice to memory and cognitive problems.

He received a bachelor's degree in philosophy from Franklin and Marshall College, then an MD from Penn State College of Medicine. After an internship at St. Mary’s Hospital in San Francisco, he completed his neurology residency at Yale, where he served as chief resident. He then went to the University California in San Diego for fellowship training in Alzheimer’s disease and other dementias.

Weisman has published papers and studies in journals such as Neurology, JAMA Neurology, Stroke, and The New England Journal of Medicine, among others.

 

#### Pamela Kaufman

##### Author

Pamela Kaufman assigns and edits stories about infectious diseases and general health topics. She began her journalism career as a junior editor on the health and fitness beat at Vogue, followed by a long stint at Food & Wine, where she rose through the ranks to become executive editor. Kaufman has written for Rutgers University and Fordham Law School and was selected for a 2022 Health Journalism Fellowship from the Association of Health Care Journalists and the Centers for Disease Control and Prevention (CDC).

Kaufman enjoys going on restaurant adventures, reading novels, making soup in her slow cooker, and hanging out with her dog. She lives in New York City with her husband and two kids.

 

#### Becky Upham

##### Author

Becky Upham has been professionally involved in health and wellness for almost 20 years. She's been a race director, a recruiter for Team in Training for the Leukemia & Lymphoma Society, a salesperson for a major pharmaceutical company, a blogger for Moogfest, a communications manager for Mission Health, a fitness instructor, and a health coach.

She majored in English at the University of North Carolina and has a master's in English writing from Hollins University.

Upham enjoys teaching cycling classes, running, reading fiction, and making playlists.

Healthy Living

Sign up for our Healthy Living Newsletter!

Enter your email

Subscribe

dementia

dementia

dementia

dementia

dementia

dementia

dementia

dementia

dementia

dementia

Wellness inspired. Wellness enabled.

FacebookTwitterInstagramPinterestYoutubeTikTok

NEWSLETTERS

Get the best in health and wellness

Enter your email

Subscribe

© 1996-2024 Everyday Health, Inc., a Ziff Davis company. All rights reserved. Everyday Health is among the federally registered trademarks of Everyday Health, Inc. and may not be used by third parties without explicit permission.All information on the Everyday Health website is for informational purposes only, and is not intended to be used for medical advice, diagnosis, or treatment. For more details, see Everyday Health's Terms of Use.