By Pamela Garofolo, Vice President of Program Excellence at UMC
Dementia is not an unavoidable consequence of aging. However, age is the greatest risk factor, as the percentage of people with Alzheimer's dementia increases with age. (1) While we cannot change the fact that we all age, current research has identified 14 risk factors that we can address to reduce the likelihood of developing dementia by nearly 50% and support overall brain health. (2)
• Smoking Excessive
• Alcohol Consumption
• Air Pollution
• Physical Inactivity
• Head Injury
• Infrequent Social Contact
• Less Education
• Obesity
• High Blood Pressure
• Diabetes
• Depression
• Hearing Loss
• High LDL Cholesterol
• Untreated Vision Loss
If this list seems overwhelming, don’t worry! There are four key wellness interventions that offer significant protection against dementia and target many risk factors. (3, 4)
1. Maintain a Healthy Diet: Eating a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can support brain health. The Mediterranean and MIND diets, which include fish, nuts, and olive oil, and minimal alcohol use are found to be particularly beneficial.
2. Stay Physically Active: Regular exercise can improve blood flow to the brain and reduce the risk of dementia. In addition, regular physical activity improves strength, balance, cardiovascular health, and can alleviate symptoms of depression. No need to lift heavy weights– aim for 25 minutes of daily moderate exercise such as walking, swimming, or cycling.
3. Stay Socially Active: Engaging in social activities can help keep your mind sharp and reduce the risk of dementia. Staying connected can also help guard against social isolation and loneliness, which have strong links to increased chances of cognitive decline and reduced quality of life. Make sure nothing stands in the way of making social connections, such as unaddressed hearing or vision problems—use aids like hearing devices and glasses if needed. Be sure to address depression with your physician.
4. Engage in Cognitive Training: Participating in cognitive and mental activities has been linked to delaying the progression of dementia, enhancing independence, and improving quality of life. Mindfulness, meditation, reading, learning new skills, and playing musical instruments have been shown to help maintain cognitive function.
Bonus tip: When you combine any of these tips and do them together, it increases their benefits! For example, dancing increases socialization, physical activity, and engages cognitive motor skills.
Keep in mind you don't need to be perfect to reap the benefits. Even small changes in these four areas can reduce your risk. By incorporating basic lifestyle changes, you can lower your risk of developing dementia and support overall brain health.
Reference:
1. American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders. (5th ed., text rev.)
2. Livingston, Gill et al. (2020). Dementia prevention, intervention, and care: 2020 report of the Lancet Commission. The Lancet.
3. Fang, M., Hu, J., Weiss, J., Knopman,. D., Albert, M., Windhan, B. G, Walker, K., Sharrett, A.R., Gottesman, R., Lutsey, P., Mosley, T., Selvin, E., & Coresh, J. (2025). Lifetime risk and projected burden of dementia. Nature Medicine. 31. 772–776. doi.org/10.1038/s41591-024-03340-9
4. Alzheimer’s Association. (2024) Alzheimer’s and Dementia. The Journal of the Alzheimer’s Association. https://doi.org/10.1002/alz.13324
