Reduce Your Risk of Dementia and Alzheimer’s: A Simple Guide for Seniors

  • Staying mentally, physically, and socially active is linked to a lower risk of dementia and Alzheimer’s disease.
  • Heart health, blood sugar control, healthy weight, quality sleep, stress reduction, and quitting tobacco are key.
  • Small, consistent daily habits can make a meaningful difference at any age.
Senior woman relaxing with a book and staying hydrated as part of a daily routine.

What You Can Do Today (5-Minute Start)

  • Read for 10 minutes or do a crossword/word game.
  • Take a brisk 10-minute walk (or dance to 3 favorite songs).
  • Do 5 minutes of slow, deep breathing to reset stress.
  • Drink water and plan a balanced, fiber-rich meal.
  • Set a bedtime and aim for 7–8 hours of sleep tonight.

Keep Your Brain Active

What the research suggests

  • People who regularly read, play games, learn new skills, and stay socially engaged tend to have fewer beta-amyloid deposits and fewer Alzheimer’s symptoms later in life.
  • Lifelong learning—especially in youth and midlife—appears protective, but it’s never too late to benefit.

Try this

  • Daily: 15–30 minutes of brain challenges (reading, puzzles, chess, bridge, word/number games).
  • Weekly: Learn something new (language app, musical instrument, community class).
  • Social: Join a club, discussion group, or volunteer activity.

Stay Physically Active

What the research suggests

  • Moderate to vigorous activity 2–3 times per week for 20–30 minutes is associated with up to a 60% lower risk of Alzheimer’s in some studies.
  • Dancing can be especially helpful—exercise plus learning new steps stimulates both body and brain.

Try this

  • Mix aerobic (walking, swimming, cycling) with strength and balance (light weights, tai chi, yoga).
  • Aim for 150 minutes/week of moderate activity, adjusted to your ability.
  • If you’re new to exercise or have health conditions, consult your clinician first.

Manage Stress

What the research suggests

  • Higher midlife stress is linked with an increased risk of dementia decades later.
  • While not definitive cause-and-effect, many studies show stress harms overall brain and heart health.

Try this

  • Daily: 5–10 minutes of slow breathing (inhale 4 seconds, exhale 6 seconds).
  • Consider mindfulness, prayer, tai chi, gentle yoga, nature walks, gratitude journaling.
  • Protect social time: call a friend, join a group, or volunteer.
Elderly man practicing mindfulness breathing to manage daily stress.
Senior maintaining a consistent bedtime routine for better sleep quality.

Sleep Well

What the research suggests

  • During sleep, the brain clears waste including beta-amyloid; poor sleep quality and too little sleep are linked with higher amyloid levels.
  • Oversleeping (more than 9 hours) can also be linked to poorer cognitive performance.

Try this

  • Aim for 7–8 hours/night. Keep a consistent bedtime and wake time.
  • Create a wind-down routine; limit late caffeine and screens; keep the room dark, cool, and quiet.
  • If you snore loudly, stop breathing during sleep, or feel unrefreshed, talk with your clinician about a sleep evaluation.

Care for Your Heart (Brain-Heart Connection)

What the research suggests

  • High blood pressure, high cholesterol, stroke, and heart disease are linked with higher dementia risk.
  • Reduced blood flow and lower oxygen to the brain (hypoxia) can increase amyloid production and cognitive decline.

Try this

  • Know your numbers: blood pressure, cholesterol, A1C (if at risk for diabetes).
  • Move more, eat a heart-healthy diet (more plants, fiber, lean protein, less salt/sugar), take medications as prescribed.
  • Manage chronic inflammation by reducing stress, sleeping well, and staying active.
Doctor monitoring senior’s blood pressure for heart and brain health.

Community property states

  • Arizona, California, Idaho, Louisiana, Nevada, New Mexico, Texas, Washington, Wisconsin

Control Blood Sugar

What the research suggests

  • Elevated blood sugar—even without diabetes—has been associated with a higher risk of dementia.
  • In people with diabetes, better glucose control is linked with better cognitive outcomes.

Try this

  • Ask your clinician about fasting glucose, A1C testing, and individualized targets.
  • Eat balanced meals (fiber, protein, healthy fats); avoid frequent sugary drinks and ultra-processed snacks.
  • Walk 10–15 minutes after meals to improve post-meal glucose.

Maintain a Healthy Weight (Focus on Waistline)

What the research suggests

  • Higher abdominal fat in midlife is associated with greater risk of memory loss and dementia later.
  • Improving weight and waist circumference may support brain health.

Try this

  • Track waist size and aim for slow, steady loss if advised by your clinician.
  • Fill half your plate with vegetables; add lean proteins; choose whole grains; watch portion sizes.
  • Combine nutrition changes with regular physical activity.

Get Checked for Anemia

What the research suggests

  • Older adults with anemia have a higher risk of developing dementia.
  • Anemia reduces oxygen delivery to the brain, which may affect memory and thinking.

Try this

  • Ask for a complete blood count (CBC) and iron studies if you feel tired, cold, dizzy, short of breath, or have frequent headaches.
  • Discuss iron-rich foods (beans, leafy greens, lean meats) and supplements only if recommended by your clinician.
  • Treat the cause (iron deficiency, B12 or folate deficiency, chronic disease) under medical guidance.

Eliminate Tobacco

What the research suggests

  • Heavy midlife smoking more than doubles the risk of dementia, including Alzheimer’s and vascular dementia.
  • Quitting lowers risk over time and improves heart and lung health immediately.

Try this

  • Set a quit date, remove triggers, and ask about nicotine replacement or medications.
  • Use coaching, text/app support, or support groups.

Talk With Your Clinician

  • Review medications (some can affect memory or sleep).
  • Screen for hearing and vision issues (both impact cognitive function and social engagement).
  • Ask about depression/anxiety screening, fall prevention, vaccinations, and sleep apnea evaluation if needed.

When to Seek Help

  • New memory problems that disrupt daily life
  • Trouble planning, problem-solving, or following familiar steps
  • Changes in mood, behavior, or personality
  • Repeating questions or getting lost in familiar places

Important Note

  • These studies show associations, not guarantees. Your health is unique—always discuss changes with your clinician.
  • Progress comes from small, consistent habits. Start where you are.

FAQs

What’s the best single habit to start with?
The one you’ll keep. For many people, a 10-minute daily walk after meals is an easy, effective first step.
How much sleep should older adults get?
Most do well with 7–8 hours. If you sleep more than 9 hours regularly or still feel tired, talk to your clinician.
Do brain games really help?
Yes—especially when varied and paired with social and physical activity. Learning new skills may offer extra benefit.
Is it too late to reduce my risk?
It’s never too late. Physical activity, social engagement, sleep, and blood pressure/sugar control can help at any age.
How do I know if stress is affecting my memory?
If you feel on edge, have poor sleep, or increased forgetfulness, try stress-reduction techniques and speak with your clinician if symptoms persist.