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As we age, it’s natural to worry about the possibility of developing dementia.
So, can dementia actually be prevented? The short answer is no proven method exists to completely prevent Alzheimer’s disease or other forms of dementia.
However, much like heart disease or high blood pressure, we can make lifestyle changes that may help reduce the risk.

Risk Factors: Controllable and Uncontrollable

Dementia risk factors fall into two main categories:

Uncontrollable Factors

Age: The strongest known risk factor—risk increases with age.

Genetics: Certain genetic variations can raise the likelihood of developing the disease.

Gender & Ethnicity: Studies show higher rates among African Americans, American Indians, and Alaska Natives. Risk patterns also differ between men and women.

Controllable Factors
Related to lifestyle and health management, such as blood pressure, weight, diet, and exercise.

Promising Areas from Scientific Research

While there’s no definitive “prevention formula,” research highlights three lifestyle areas linked to slower cognitive decline:

• Regular physical activity
• Blood pressure management
• Cognitive training

These aren’t cures, but they may help support long-term brain health.

Practical Steps for a Brain-Healthy Lifestyle

Even if we can’t fully stop dementia from occurring, these habits can reduce related health risks and improve overall well-being:

1.Control blood pressure – Use medication if needed, follow a healthy lifestyle, and stay active.

2.Manage blood sugar – Healthy diet, regular exercise, no smoking, and regular glucose monitoring.

3.Maintain a healthy weight – Prevent obesity to reduce risks for heart disease and diabetes.

4.Eat a balanced diet – Focus on fruits, vegetables, whole grains, seafood, healthy fats (olive oil), and limit sugar and saturated fats.

5.Stay physically active – Aim for at least 150 minutes of moderate-intensity exercise weekly.

6.Challenge your brain – Read, learn new skills, play games, engage in creative hobbies.

7.Stay socially connected – Avoid isolation by keeping in touch with family and friends.

8.Protect your hearing – Avoid loud noise and use hearing aids if needed.

9.Prioritize mental health – Manage depression, high cholesterol, and other chronic conditions.

10.Get quality sleep – Aim for 7–8 hours per night.

11.Prevent head injuries – Use fall-prevention measures, seat belts, and helmets.

12.Limit alcohol intake – Men: ≤2 drinks/day, Women: ≤1 drink/day.

13.Quit smoking – Stopping smoking at any age benefits brain and heart health.

Beware of “Brain Health” Scams

Currently, no supplement, medication, or product has been proven to prevent or cure dementia. Always consult your doctor before trying new treatments.

The Future of Dementia Prevention Research

Scientists are exploring personalized prevention strategies, including:

Tailored interventions based on individual risk factors

Multi-approach lifestyle programs for stronger results

Until proven treatments become available, a healthy lifestyle remains the most effective brain protection plan.