How to reduce your risk of dementia

There is no cure for dementia and there is no certain way to prevent all types of dementia. However there are ways, in the form of lifestyle changes, that you can do to reduce the risk of getting dementia.

Ways to reduce risk of dementia

Leading a social, active lifestyle, in terms of physical and mental exercise, and a healthy diet can reduce your risk of developing Alzheimer’s disease and other types of dementia.

What are the risk factors of dementia?

Although age is the greatest risk factor, dementia doesn’t start in old age – it develops over decades.

Several conditions and lifestyle habits can increase your risk:

• Cardiovascular disease (high blood pressure, stroke, poor circulation)
• Chronic inflammation from brain injuries or infections
• Obesity and diabetes
• Excessive alcohol consumption
• Smoking and air pollution
• Social isolation, depression, and loneliness
• Lower levels of education
• Hearing loss and untreated ear conditions
• Sedentary lifestyle

4 out of 10 dementia cases are preventable

Simon Wheeler, Knowledge Officer of Alzheimer’s Society has said around four out of 10 cases of dementia are preventable.

“We never actually know what causes an individual to develop dementia, but what we do know from looking at large groups of people, is that these risk factors can be targeted and changed. If we do so, we might, in theory, be able to prevent four cases out of every ten.

“A lot of the risk is accrued during mid-life, so somebody like me, in their mid-40s, needs to be thinking about risk reduction now and not as they approach retirement.

Video featuring dementia specialist Dr Nori Graham

Here is a video by carehome.co.uk of Dr Nori Graham, former chairman of the Alzheimer’s Society, giving her tips on the best way to reduce your risk of dementia

How to reduce the risk of dementia

1. Stay physically active

Exercise improves circulation, heart health, and brain function. It also helps manage weight and reduces the risk of type 2 diabetes.

Recommended:

• At least 150 minutes of moderate-intensity activity (e.g. brisk walking) per week
• Or 75 minutes of vigorous activity (e.g. running, swimming)
• Include resistance exercises like weight training or yoga

2. Eat a brain-healthy diet

A balanced diet supports cardiovascular and cognitive health. Follow the NHS Eatwell Guide:

• Eat 5+ servings of fruits and vegetables daily
• Choose whole grains, lean protein, and healthy fats
• Limit sugar, salt, and processed foods
• Stay hydrated throughout the day

3. Challenge your brain

Engaging in mentally stimulating activities builds ‘cognitive reserve’ helping your brain resist damage.

Try:

• Reading, puzzles, learning new skills or languages
• Listening to or writing poetry
• Playing musical instruments or strategy games

4. Stay socially connected

Social interaction keeps your brain active. Regular contact with friends and family helps maintain emotional and cognitive health.

Tip: Address hearing loss early to avoid any social withdrawal.

5. Get hearing aids if they are needed

Untreated hearing loss increases your brain’s ‘cognitive load’ making mental processing more difficult and potentially contributing to dementia.

Book a free NHS hearing test if you notice any signs of hearing decline.

6. Limit alcohol consumption

Drinking too much alcohol can cause brain damage and increase dementia risk.

Guidelines:

• No more than 14 units per week
• Avoid binge drinking
• Consistent moderate intake is safer than occasional heavy drinking

Excessive drinking can also cause alcohol-related dementias like Korsakoff’s syndrome.

7. Stop smoking

Smoking harms blood flow to the brain and introduces toxic substances that can accelerate brain degeneration.

Even quitting later in life can significantly reduce your risk.

8. Practice good oral hygiene

Poor dental health is linked to a 21% higher risk of dementia. Oral bacteria may enter the bloodstream and affect brain health.

Best practices:

• Brush and floss twice daily
• Visit your dentist regularly

9. Protect your head

Repeated head injuries are associated with increased dementia risk, particularly in contact sports like football or boxing.

Wear protective gear during high-risk activities and treat concussions seriously.

10. Manage diabetes effectively

Diabetes increases blood sugar, which can damage brain cells and nerves over time.

Prevent or manage diabetes by:

• Staying active
• Maintaining a healthy weight
• Getting regular check-ups

11. Consider HRT for women at higher risk

Women with the APOE4 gene face a higher risk of developing Alzheimer’s. Research suggests Hormone Replacement Therapy (HRT) may offer cognitive benefits for some women going through the menopause.

Delaying dementia improves quality of life

Most people diagnosed with dementia are in their 70s or 80s. Delaying onset by even five years can dramatically improve the quality of your later years—adding dementia-free years to your life.