Allison Nemetz
Mon, August 24, 2026 at 1:39 PM UTC
Ever misplaced your keys and felt a flicker of worry about your brain health? Cognitive decline is something so many of us fear as we age. And while there’s no guaranteed way to prevent memory loss, the good news is that everyday habits canhelp reduce your risk of developing Alzheimer’s disease. In fact, the World Health Organization recently updated its guidelines on reducing the risk of dementia, and noted that up to 45 percent of cases can be attributed to modifiable risk factors. Meaning you have the power to delay or prevent them with key lifestyle tweaks. So we asked Amy Shah, MD—a double-board certified women’s health expert, nutritionist and author of Hormone Havoc—for the simple lifestyle changes to help prevent Alzheimer’s that she recommends most.
6 lifestyle changes to help prevent Alzheimer’s
Try any (or all) of the following healthy lifestyle habits that help protect your memory over time. Even small shifts add up
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Rethink what’s on your plate
Cut back on ultra-processed food and alcohol. Instead, build your meals around veggies, fruit, beans and peas, whole grains, healthy fats and quality protein. “It’s good for you overall, and it has been shown to support brain health as you age,” Dr. Shah explains
Don’t skip your annual exam
Managing high blood pressure, high cholesterol and elevated blood sugar is another way to feel your best and lower your odds of developing dementia. Take this as your sign to book that appointment you’ve been putting off. A quick visit now can catch issues early—and give you peace of mind
Get your hearing checked
“Researchers now believe that treating hearing loss early allows us to stay engaged with the world around us, and studies suggest that plays a huge role in long-term brain health,” Dr. Shah notes. If you’ve been turning up the TV volume lately, it’s worth asking your doctor about a screening and getting hearing aids, if necessary. (Learn more about the link between hearing loss and dementia.)
Breathe cleaner air
“Using an air purifier and avoiding smoking reduces exposure to toxins that harm our brains,” Dr. Shah points out. Growing research suggests these small environmental changes can have both immediate and long-term benefits on cognitive function
Play games
“Reading, puzzles, learning a new language or picking up a hobby—all of these stimulate the mind in a way that helps the brain stay sharp,” Dr. Shah confirms. Pick something you actually enjoy so you’ll stick with it. These small breaks are one of the most enjoyable lifestyle habits that may help prevent Alzheimer’s.
Say yes to plans
“Spending time with family, friends and your community appears to play an important role in healthy brain aging—plus it keeps your mood a whole lot brighter,” Dr. Shah says. A phone call with a grandchild, coffee with a neighbor, church on Sunday: Staying socially active adds up in meaningful ways
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The bottom line on lifestyle changes to help prevent Alzheimer’s
Here’s the thing: You don’t have to make grand, sweeping lifestyle changes to help prevent Alzheimer’s. Even small daily habits can have a big impact. Start with one that feels doable this week—maybe it’s swapping your afternoon soda for water, calling a friend you’ve been missing or finally scheduling that checkup—and build from there. Your brain will reward you for it
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More brain-health news:
Alzheimer’s Symptoms You Might Mistake for Aging—and the Treatments Bringing New Hope
Danny Glover, 79, Is Facing Alzheimer’s With Hope—His 3 Habits That May Slow Cognitive Decline
What Foods Should You Avoid on the MIND Diet? Research-Backed Eating Tips for Dementia Prevention
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan
