6 Simple Lifestyle Habits That May Help Protect Your Brain From Dementia and Alzheimer’s

You can do several things in your daily life to help reduce your risk of dementia. Different types of dementia, including Alzheimer’s disease, develop due to a combination of factors—which include genetics and cardiovascular health—as well as self-care and lifestyle habits.

1. Physical Activity 

Getting regular exercise is strongly associated with a lower risk of Alzheimer’s disease. According to results of a research study presented at the 2025 Alzheimer’s Association International Conference, physical activity, especially walking, protected against cognitive decline, even among people who had genes predisposing to Alzheimer’s disease.

Physical exercises that are beneficial for protecting you from Alzheimer’s disease can include any activity you enjoy that keeps your body moving.

Exercises you might consider include:

It’s important to be mindful to increase your activity gradually, so you don’t do things that are unsafe for your health and fitness level. With practice and coaching, you can improve your endurance, skills, and strength.

Staying active involves exercise, as well as avoiding a sedentary lifestyle. People of all ages can be at risk of sitting too much and not getting enough movement due to school, work, home, and other obligations. It’s essential to include self-care in your daily life by taking a break from sedentary responsibilities so you can move around for a healthier body and mind.

2. Stress Management 

While some people’s lives involve more stress than others, your reaction to the pressure that you experience affects your health. Stress management means learning how to approach stress productively, while also learning to take action to reduce the stressful experiences in your life, when possible.

Tips for stress management include:

• Review your responsibilities and chores, and prioritize based on your values and needs rather than taking on unnecessary tasks.
• Consider your values and objectives, and avoid falling into the trap of people-pleasing and doing things that aren’t right for you.
• If you’re ruminating about past experiences or toxic relationships, consider talking with a therapist to help you learn how to incorporate healthy thinking into your life.
• Delegate tasks as needed.
• Consider activities that help lower your anxiety, such as exercise, meditation, deep breathing, socializing, hobbies, reading, or journaling.

3. Diet 

Healthy eating is one of several factors that can help reduce your risk of developing Alzheimer’s disease.

According to results of the Finnish Geriatric Cognitive Impairment and disability (FINGER) trial, making dietary modifications, along with other interventions, such as managing heart health and diabetes, can help reduce your risk of developing Alzheimer’s disease.

Dietary approaches to prevent dementia include general principles that apply to everyone, as well as attention to dietary considerations if you have certain underlying health issues (such as diabetes or high cholesterol).

Dietary tips to prevent dementia include:

• Eat plenty of fruit and vegetables.
• Include lean meats and fish in your diet.
• Include complex carbohydrates in your diet.
• Maintain a healthy weight.
• Avoid processed food.
• Avoid deep-fried food.
• Avoid excess sugar.
• Don’t drink alcohol, or only drink alcohol in moderation.

4. Socializing 

Social activity and participation are among the lifestyle habits shown to reduce the risk of dementia. Quality social interactions can help reduce stress and improve thinking skills.

Look for activities where you can meet and socialize with others who share your interests, including:

• Hobby groups
• Exercise groups
• Social groups that meet for dining, concerts, and other activities

5. Cognitive Training

Cognitive training includes strategies for maintaining and challenging thinking skills as a method of preventing or slowing down cognitive decline. Techniques include virtual reality, health coaching, and education.

Research trials are underway to identify the best methods and outcomes of cognitive training on the risk of dementia.

6. Accountability 

Research shows that lifestyle factors have a significant impact on lowering the risk of Alzheimer’s disease and other types of dementia. While you may try to make lifestyle changes on your own, accountability and guidance can help these changes succeed.

The Study to Protect Brain Health Through Lifestyle Intervention to Reduce Risk (US POINTER) trial compared two groups of participants—one group adopted a self-directed lifestyle change, while the other group followed a structured lifestyle intervention program.

The researchers found that the group who followed a structured lifestyle program experienced more benefits to their cognition. This showed that accountability and guidance can help improve their lifestyle habits and outcomes.

Ways to increase accountability can include:

• Joining an exercise group, such as a walking club or workout classes
• Working with a physical trainer or coach.
• Working with a dietitian or nutritionist to improve your eating habits.
• Working with a counselor on stress management techniques