7 Strategies to Lower Your Risk for Dementia

It’s normal to worry when you forget someone’s name or walk into a room and can’t remember why you’re there. But if you are concerned that these memory lapses may be caused by dementia, here’s some encouraging news: Research shows there are simple strategies that can lower your risk for dementia—and you can try them at any age.

In fact, these approaches could be enough to prevent nearly half of dementia cases worldwide, according to one estimate.

“The idea that there are modifiable risk factors is something that's become more clear over time,” says Yale Medicine neurologist Carolyn Fredericks, MD.

Dementia is a general term for decline in memory, problem-solving, and thinking abilities that interferes with daily life. Early symptoms of Alzheimer’s disease, a degenerative brain disease and the most common form of dementia, usually appear after age 60 and the risk increases with age.

While dementia is never a normal part of aging, Dr. Fredericks says, occasional memory lapses don’t necessarily mean a person will develop Alzheimer’s disease or any other form of dementia. In a 2024 report from The Lancet, researchers found nearly 45% of dementia cases may be prevented by addressing 14 evidence-based risk factors—many of which can be modified.

The Lancet Commission on dementia prevention, intervention, and care updates a list of these factors every few years: In 2017, it cited diabetes, depression, hearing loss, less education, obesity, physical inactivity, smoking, and social isolation; in 2020, it added air pollution, excessive alcohol use, high blood pressure (hypertension), and traumatic brain injury (TBI). In 2024, vision loss and high LDL cholesterol (the “bad” kind that can build up in the arteries) made the list.

Research not included in The Lancet report suggests there are even more ways to help preserve cognitive function. For instance, a study published in the International Journal of Geriatric Psychiatry in 2024 found that playing a musical instrument may help people stay cognitively active and maintain executive function, and multitask and stay organized.

Researchers can’t always explain precisely how some risk factors contribute to dementia. But they can still be thought of as a foundation for making changes—perhaps starting with a few and then expanding to others, Dr. Fredericks says.

Below, Dr. Fredericks discusses seven strategies for healthier lifestyle that, based on research, could help prevent dementia.

High cholesterol, high blood pressure, high blood sugar, and obesity all raise the risk for dementia, according to The Lancet report. High blood pressure alone has been associated with as much as a 42% higher risk for dementia. And a person who has one of these conditions has a higher risk than other people of developing one or more of the others, Dr. Fredericks says.

But each of these conditions is treatable. “There are two paths to follow in parallel, and one is to establish a strong relationship with your primary care provider (PCP),” Dr. Fredericks says. A PCP can monitor the problem and prescribe medication, such as statins for cholesterol. In a study published in Nature Medicine in 2025, intensive blood pressure control to achieve a blood pressure of 130 over 80 lowered the risk of dementia by 15%.

The other path is to make certain lifestyle changes and establish healthy routines, she says. “It’s hard work, so you don’t need to do a 180-degree shift in a day,” she says. For instance, “If you are found to have high blood pressure, your doctor can provide advice on the necessary small steps, such as starting to exercise, improving your sleep, working on your diet—all of these things.”

If you exercise regularly, you may be up to 20% less likely to develop dementia than people who don’t, according to an analysis of 58 studies of exercise and dementia.

Exercise enhances blood flow and sends oxygen and nutrients to the brain. When this system isn’t working, maybe because of one of the aforementioned health conditions, it can impact blood vessels in the body, including in the brain, Dr. Fredericks says.

While weight training is also important, “the best research we have is about cardiovascular exercise, in particular, with moderate intensity,” Dr. Fredericks says. “As a rule of thumb, you can think of two people going for a brisk walk where they are somewhat out of breath but can still have a conversation.”

For people who find keeping up with an exercise program to be difficult, Dr. Fredericks encourages exploring different approaches. “It can take a lot of conscious negotiating to build your life in a way that emphasizes all these healthy pieces and behaviors,” she says. For example, people who are struggling with joint pain or a recent surgery might try low-impact exercises such as water workouts or laps at a local pool, she says.

There is growing evidence that some vaccines protect against dementia, Dr. Fredericks says. That includes the shingles vaccine given to adults ages 50 and older to protect against a blistering skin rash that results from the virus that causes chicken pox. Some studies have shown that shingles increases the risk of dementia—a study published in 2024 in Nature Medicine, found that people who received the vaccine were 20% less likely to develop dementia over a seven-year period compared to those who did not.

A study published in the Journal of Alzheimer’s Disease in 2022 found that people who got at least one flu vaccine were 40% less likely to develop Alzheimer’s disease, compared to those who were unvaccinated. Vaccines for pneumonia, tetanus, and diphtheria have also been found to lower dementia risk.

“While more research is needed on why vaccination may protect against dementia, one theory is that people who are vaccinated are not going to be exposed to as many significant viral or bacterial infections,” Dr. Fredericks says. Some experts say that some viral infections can affect the brain years after infection, making prevention by vaccination especially important, she adds. “It’s also true that people who receive vaccinations might follow other health-promoting behaviors and have lifestyles that include better access to health care, which perhaps extends to benefits beyond the vaccine itself,” Dr. Fredericks says.

Vision loss has been linked to dementia. So has hearing loss—even if it’s mild.

For adults who are 65 or older and have untreated vision loss, 50% are at higher risk for developing dementia, according to The Lancet report, which cites multiple studies. The report estimates people with hearing loss have a 37% rise in dementia risk.

Either problem can prompt a person to avoid social situations, which are important for brain health, Dr. Fredericks says. In addition, a person who is hearing-impaired might find other people will simplify their sentences because they think that will help a hearing-impaired person better understand them, she adds. “The speaker might not communicate as fluidly as they would, so cognitively challenging and engaging content may become diminished.”

However, there also is solid data to suggest that using hearing aids does help, Dr. Fredericks says. “Some people may be reluctant to wear their hearing aids, since they're expensive and easy to lose. But they’re important,” she says.

Likewise, dementia risk drops when poor eyesight is treated. Everyone should have a complete eye exam by age 40 and ask the doctor for guidance on the frequency of follow-up exams. Glasses or contact lenses can correct low vision, and conditions such as cataracts and glaucoma can be treated, Dr. Fredericks says.

Experts still don’t fully understand the link between dental health and dementia, but studies have shown a strong connection, including with Alzheimer's disease. One study, published in Neurology, showed that people with severe gingivitis with tooth loss had a 22% higher risk of dementia.

While experts don’t know how dental problems can lead to dementia—or even if there is a direct link—it is known that bacteria from periodontal disease can spread to other parts of the body, potentially including the brain. “It may not be the bacteria that is causing Alzheimer's so much as it is the bacteria creating a more inflammatory environment,” Dr. Fredericks says.

Older people experiencing cognitive issues should talk to their doctor to make sure their medications aren’t causing the problems—not only are older people likely to take more medications than younger people, but their bodies may also be more sensitive to side effects. Some medicines and combinations of medicines can affect your ability to think and concentrate, and may cause confusion, memory loss, and even delusions.

There is a considerable list of drugs that can cause these side effects, including medications for depression and sleep, muscle relaxants, and relief of cramps, as well as benzodiazepines such as diazepam (Valium), used to treat anxiety.

“One thing that surprises many people is that long-term use of diphenhydramine, sold under brand names that include Benadryl, which can be purchased over the counter, can have anticholinergic effects,” says Dr. Frederickson. She recommends avoiding these products, which block the action of acetylcholine, a type of neurotransmitter that is important for learning and memory. In addition, the American Geriatrics Society Beers Criteria has a comprehensive list of drugs that can increase dementia risk.

Social isolation is correlated not only with dementia, but also with depression, which is another dementia risk factor, Dr. Fredericks says. “We’ve known about this for a while,” she adds. “There is something about the vibrancy of the social network,” she says, adding that she often stresses to patients the importance of activities that are not just cognitively challenging, but also socially enriching. Ideas include joining a book club, bird-watching group, chorus, or a group exercise class, or volunteering or attending community outreach activities or religious services.

“I saw firsthand, when everyone was so isolated during the pandemic, that a lot of patients who were already struggling with cognitive issues steeply declined,” she says. “That's just my anecdotal experience, but we know that in people who are having cognitive symptoms, having few opportunities for engagement and interaction with other people is definitely not healthy for the brain. It may be that there is just something healthy for us to be in a world where we are surrounded by other people.”

It makes sense to work on as many risk factors as possible—even if it means taking one step at a time, Dr. Fredericks says.

Some risk factors for dementia may call for policy changes on a broad scale—and may not seem easy for an individual to modify, she says. However, people may find ways to work with those as well. For instance, while low education is considered a risk factor, The Lancet report’s definition of quality education includes “stimulating activities in midlife.” It also recommends using a helmet and head protection while riding a bike or playing a contact sport to avoid TBIs.

The bottom line is that a healthy lifestyle with special attention to risk factors can lower the risk of dementia, Dr. Fredericks says. “There's such strong evidence for these things that if we could package them into a pill, it would be wildly successful. They are real interventions with a lot of power,” she says.