How to reduce your Alzheimer's risk with everyday choices

Understanding how to reduce dementia risk has never been more important. The figures are stark: The number of people living with dementia was estimated to be close to one million in 2024, a number projected to rise to 1.4 million by 2040. The World Health Organisation states that Alzheimer’s disease is the most common form of dementia.

Expert insights on daily prevention

Professor June Andrews, a leading dementia care specialist and author of Dementia: The One-Stop Guide, recently shared eight weekly habits she follows to reduce her Alzheimer's risk with the Daily Mail. Her approach is refreshingly practical, focusing on sustainable lifestyle choices rather than dramatic interventions.

As Professor Andrews notes, "every little helps" – each positive choice builds resilience in the brain, even if no single factor alone will cause or prevent dementia.

Eight practical strategies

Professor Andrews' recommendations span physical health, mental stimulation and lifestyle choices:

Strength training – Weekly exercise focusing on muscle strength and balance improves both physical and cognitive function. Weight-bearing exercises are particularly important for postmenopausal women to maintain bone density.

Learning new skills – Mental stimulation through activities like learning a language, reading or playing board games makes a significant difference. Professor Andrews is currently studying British Sign Language at evening classes. The key is choosing something you'll stick with.

High-fibre diet – While no specific diet prevents dementia outright, a high-fibre diet helps lower blood pressure and maintain gut health, which research links to brain function. Think brown bread, brown rice, seeds, nuts and vegetables.

Regular flossing – Oral health matters more than many realise. Recent US research found links between gum disease and Alzheimer's, with work underway to understand whether bacteria may help drive the condition.

Staying socially active – Regular social interaction protects against the negative health effects of isolation, including depression and cognitive impairment. Whether through volunteering, maintaining friendships or joining groups, social connection is vital.

Limiting alcohol – Research shows heavy drinkers are far more likely to develop Alzheimer's in later life, and alcohol exacerbates conditions like diabetes and hypertension that raise dementia risk.

Annual hearing checks – There is strong evidence suggesting a link between hearing loss in mid to late life and risk of developing dementia. Getting your hearing checked annually and addressing any problems promptly can help maintain cognitive function.

Quitting smoking – Air pollution, including smoking fumes, impacts dementia risk and becomes more dangerous with age. Giving up smoking benefits brain health at any stage of life.

The broader picture

These recommendations align with the 2024 Lancet Commission report, published in July 2024, which found that around 45% of dementia cases could potentially be prevented or delayed by addressing 14 modifiable risk factors throughout life. The factors range from untreated vision loss and high cholesterol to hearing loss and social isolation, providing, as experts noted, more hope than ever before that dementia can be tackled.

Beyond the familiar risks, there's growing evidence about the effects of air pollution, untreated gum disease, excessive alcohol and diets dominated by ultra-processed foods. None of these factors alone will cause dementia, but each can make the brain more vulnerable.

Taking action

The encouraging message from current research is that prevention doesn't require expensive interventions or dramatic lifestyle overhauls. Many of Professor Andrews' strategies – from flossing daily to taking evening classes – are affordable or even free. Starting with one or two changes and building from there can help protect brain health over the long term.