Dementia Prevention

by Ashlynn Dring, BSN student

More than 7 million people in the U.S. are living with Alzheimer’s disease, the most common form of dementia, and that number is expected to rise to 13 million by 2050.1 In Arkansas alone, 60,400 people aged 65 and older are affected, with numbers set to increase in line with national trends.2 As dementia becomes more prevalent, many wonder whether there’s anything they can do to reduce their risk. This article describes both modifiable and non-modifiable risk factors for dementia, offering recommendations for prevention.

Non-Modifiable Risk Factors

Non-modifiable risk factors are those we cannot change, including age, race, and genetics. Dementia risk increases after 65, though it’s important to note that dementia is not a normal part of aging.4 Certain racial and ethnic groups, including African Americans, Hispanics, and American Indians, have higher rates of dementia.3 Additionally, genetic factors, like the presence of the apoE E4 allele, significantly increase risk. People with two copies of the apoE E4 gene have up to 10 times the risk of developing Alzheimer’s disease compared to those without the gene.4

Modifiable Risk Factors

The good news is that up to 40% of dementia cases may be preventable by addressing modifiable risk factors early in life. These include lower education levels, hearing loss, high blood pressure, physical inactivity, obesity, smoking, excess alcohol intake, and head injuries. Below are specific recommendations for reducing dementia risk.5

1. Lifelong Learning and Mental Activity

Staying mentally active, whether through reading, puzzles, or games, plays a key role in brain health. While higher education in youth reduces dementia risk, mental activity in later life is just as important.

2. Hearing Health

Hearing loss is linked to higher dementia risk, possibly because it reduces brain stimulation and strains cognitive resources. Protect your hearing and seek treatment, such as hearing aids, if you experience hearing loss.

3. Control Blood Pressure

Midlife hypertension (140 mmHg or higher) increases dementia risk, especially if it persists into later life. Keeping systolic blood pressure below 130 mmHg is recommended to help protect brain health.

4. Get Moving

Regular physical activity can lower dementia risk by up to 20%. Exercise boosts brain function by creating new neural connections and releasing chemicals like BDNF and IGF-1 that support brain health. Both aerobic and resistance exercises offer unique brain benefits, so staying active is vital, particularly in midlife.

5. Prevent Diabetes

Alzheimer’s disease is sometimes called “type 3 diabetes” because of the shared cellular features between diabetes and dementia. Diabetes also contributes to heart disease and elevated blood pressure, which increases stroke risk—another pathway to dementia. Developing type 2 diabetes before age 50 significantly increases dementia risk.

6. Lose Weight, Especially in Middle Age

Studies show a connection between high body mass index (BMI) and dementia risk. A large study found that obese adults (BMI 30+) were more likely to develop dementia, while overweight individuals (BMI 25-30) were not. However, excess weight in older adults (70+) appears to lower dementia risk. Therefore, middle-aged adults who are obese should consider weight loss to reduce dementia risk.

7. Treat Depression

Although the connection between depression and dementia is complex, studies show that treated depression—whether through medication, therapy, or both—lowers dementia risk. If you have depression, seeking treatment could protect your brain health in the long term.

8. Engage Socially

Social isolation is linked to higher dementia risk, as regular social interactions help build cognitive reserve, which can delay dementia’s onset. Maintaining social connections through family, friends, or community activities is essential at every stage of life.

9. Stop Smoking

Smoking increases dementia risk, partly because it exacerbates cardiovascular problems. Studies show that quitting smoking—even later in life—can reduce dementia risk.

10. Eat Right

A Mediterranean diet—rich in vegetables, fruits, legumes, nuts, cereals, and olive oil, while low in saturated fats and meat—may help prevent cognitive decline in individuals with intact cognition. Incorporating this diet into daily life is a simple step for protecting brain health.

11. Improve Sleep Quality

Poor sleep, including short duration, sleep apnea, and insomnia, is linked to a higher risk of dementia. Avoid using hypnotic sleep aids. Instead, focus on lifestyle changes to improve sleep, such as exercising regularly, limiting naps, and avoiding alcohol or heavy meals before bed.

12. Limit Alcohol Intake

Heavy drinking is associated with cognitive impairment and dementia. Studies suggest that consuming less than 14 units of alcohol per week can lower dementia risk.

13. Protect Your Head

Traumatic brain injuries (e.g., concussions or skull fractures) increase dementia risk. Protect your head from injury during sports, and take fall prevention precautions in older age.