Dementia: Scientists reveal low-cost, powerful ways to reduce the risk

Researchers from Florida Atlantic University’s College of Medicine recently reviewed the latest big studies on preventing dementia and shared their insights in The American Journal of Medicine. Their main message? Lifestyle changes can make a real difference in slowing cognitive decline, and doctors, health leaders, and policymakers should take this seriously.High BP reading: Your arm position can affect your blood pressure reading, doctor explains the right way to measure BPWhat is loaded water? Social media trend claiming to increase energy and stop sugar cravingsJumping, running, or walking: Which exercise is best for fitness by age?

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Dementia is on the rise in the US

The numbers are staggering. While deaths from heart disease have declined over the last 20 years, deaths from Alzheimer’s disease have increased by more than 140%. About 45% of dementia risk comes from lifestyle and environmental factors that Americans can actually change.

Sleepless in middle age: A risky link to dementia

Right now, roughly 7.2 million Americans over 65 have Alzheimer’s. By 2060, that number could nearly double to 14 million. This isn’t just about aging—it’s a major public health issue, affecting families, caregivers, and society.The good news? Aging alone doesn’t guarantee dementia. Simple changes in daily life can lower your risk of memory loss and cognitive decline.

Everyday lifestyle risks that add up

Research shows several habits increase dementia risk:

Physical inactivity (sitting too much)
Poor diet (high in processed foods, sugar, and unhealthy fats)
Obesity or excess weight
Excess alcohol consumption
Chronic conditions like high blood pressure, diabetes, and depression
Social or mental isolation

The exciting part: all of these risk factors are modifiable. Small lifestyle tweaks can make a real difference.

Big studies show what works

Two landmark studies provide strong evidence that healthy lifestyle changes protect brain health:1. POINTER Trial (U.S.)Older adults at risk for memory loss who received support for exercise, a Mediterranean/DASH-inspired diet, mental stimulation, and social engagement showed measurable improvements in memory, thinking, and decision-making over two years.2. FINGER Trial (Finland)This earlier study confirmed that combining multiple healthy habits improves cognitive function in older adults more than any single intervention.

How lifestyle changes protect the brain

Researchers explain the science behind these benefits:

Exercise increases BDNF, a brain chemical that helps new brain cells grow and strengthens memory centers.
Healthy diets reduce inflammation, improve blood sugar control, and support brain energy.
Quitting smoking and limiting alcohol protects brain wiring and white matter.
Mental and social engagement keeps the brain flexible, resilient, and ready to handle stress.

The best part? None of this requires expensive medications or treatments. Making these changes also eases the burden on families and caregivers, who provide millions of hours of unpaid care in the U.S. each year.

Practical tips for Americans

Here’s what doctors and health experts recommend:

Get moving – walk, stretch, dance, or take up active hobbies.
Eat brain-friendly foods – fruits, vegetables, nuts, lean proteins, and whole grains (think Mediterranean or DASH diet).
Stay socially engaged – call friends, join community groups, or learn a new skill.
Manage health conditions – keep blood pressure, diabetes, and depression under control.
Quit smoking and limit alcohol.

Even small improvements can make a difference. Estimates suggest that reducing key dementia risk factors by 10–20% per decade could lower new dementia cases by 15%, which is huge as America’s population ages.Dementia isn’t inevitable. Americans have the power to protect their brains through simple, practical lifestyle changes. Exercise, healthy eating, staying socially and mentally active, and managing chronic health conditions are proven strategies to reduce the risk of Alzheimer’s and other forms of dementia.

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