Written by Being Patient

Every year, more than 900,000 Americans are diagnosed with Alzheimer’s. Yet, research shows that as many as 40 percent of dementia cases could be prevented or delayed through lifestyle changes and managing other health conditions. While there is no guarantee that Alzheimer’s can be avoided altogether, neurologists say there are a number of science-backed lifestyle interventions that have been shown to reduce dementia risk. Here are three big ones you can start today.

1. Eat a healthy diet

People who eat a diet rich in leafy greens, fish oils, nuts, and whole grains are less likely to develop cognitive impairment. On the other hand, people who eat a lot of processed foods that are high in fat and added sugar are more likely to develop faster cognitive decline.

The MIND diet stands out as an example of a diet that promotes brain health and your overall well being. The MIND diet is a combination of the Mediterranean diet and the DASH diet (Dietary Approaches to Stop Hypertension) and includes foods like fish, berries, green leafy vegetables, beans and legumes, and healthy oils. 

“The MIND diet had a pretty dramatic effect,” said the late Martha Clare Morris, ScD — who was a professor at Rush University and one of the creators of the MIND diet. “We found that people who scored in the top third for closely following the MIND diet [via questionnaire] had very little changes in their cognitive abilities over time.”

The study found that participants who followed a MIND diet were about seven and a half years younger in brain age than those who did not follow the diet.

2. Treat cardiovascular conditions

When left untreated, high blood pressure, high cholesterol, and diabetes are all linked to an increased risk of developing dementia. The good news, according to experts like clinical endocrinologist and scientist at the University of Virginia Dr. Heather Ferris, is that these conditions are treatable with exercise, a conscious diet, and medications. 

Many of the medications used to treat cardiovascular conditions may even reduce your Alzheimer’s risk.

Blood pressure medications that cross into the brain could reduce the risk of developing dementia by 19 percent. New diabetes and obesity medications like Wegovy are being tested as potential treatments to prevent Alzheimer’s. 

When it comes to high cholesterol, statins are sometimes prescribed to lower the levels of bad cholesterol in the blood. Statins have been shown in some clinical trials to promote a reduction of Alzheimer’s risk.

“Epidemiological studies showed that people taking statins were less likely to develop Alzheimer’s disease,” said Ferris. “But people on statins are accessing the health care system, so there are a lot of other potential factors that could be playing a role in this.”

3. Be mindful of your mental health and keep your brain active

Social isolation, low mental stimulation, and depression are all linked to higher Alzheimer’s risk as they can significantly impact brain health. Activities like reading, doing puzzles, listening to music, and even playing certain video games can engage your brain and offer a protective element against brain aging.

Depression can also increase your brain’s mental age, leading to early onset of dementia. While depression and other psychiatric conditions could increase your Alzheimer’s risk, depression can be treated with a combination of therapy, medications, and certain lifestyle changes. Talking to your doctor to get a correct diagnosis and treating any underlying mental health conditions can help lower your Alzheimer’s risk.