5 ways to lower your risk of alzheimer’s

Alzheimer’s disease is the most common form of dementia, affecting millions worldwide. While there’s no guaranteed way to prevent it, science shows that certain lifestyle habits can significantly reduce your risk.

Move your body

Regular exercise, especially cardio, improves blood flow to the brain and may slow cognitive decline. Aim for 30 minutes, 5 days a week.

Eat for brain health

The MIND diet (a hybrid of Mediterranean and DASH) emphasizes leafy greens, berries, nuts, fish, and whole grains—all linked to better brain aging.

Prioritize sleep

Poor sleep is strongly associated with beta-amyloid buildup, a hallmark of Alzheimer’s. Get 7–9 hours of quality rest each night.

Stay mentally active

Challenge your brain with reading, puzzles, learning a language, or even social engagement. Lifelong learning keeps neural pathways strong.

Manage chronic conditions

High blood pressure, diabetes, and obesity are all linked to higher Alzheimer’s risk. Keep these in check with healthy habits and regular checkups.