In 2024, The Lancet commission estimated that about 45% of dementia cases may be related to 14 modifiable risk factors. The updated World Health Organization recommendations in 2026 also emphasize that some dementia cases can be prevented or their onset delayed by changing lifestyle, managing health conditions, and reducing the impact of certain environmental factors.
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Neurologists emphasize that dementia risk is not determined solely by genetics. Physical activity, nutrition, blood pressure, social and mental activity, sleep, and other daily habits also have an impact, writes Parade.
Is it ever too late to reduce the risk of Alzheimer’s disease?
Perhaps until now you haven’t thought much about Alzheimer’s disease prevention. Or maybe you are older and wondering if it’s still worth starting to change your lifestyle now.
Neurologists say it is never too late to take care of brain health.
“Healthy habits can support brain health at any age,” says neurologist Kaitlin Seibert.
Neurologist Hurmina Muqtadar also emphasizes that scientific data show: even starting to change diet and lifestyle at 60–65 years old can yield positive results. However, the earlier you start and the longer you maintain healthy habits, the greater their benefit can be.
Research supports this. The two-year U.S. POINTER study, involving more than 2,000 older adults, found that dietary and lifestyle changes aimed at brain health improved cognitive functions.
Similar conclusions were presented in a 2024 study published in Nature Medicine. It involved more than 6,000 people aged 55–77. After three years, the group receiving lifestyle interventions showed significantly better cognitive function results than the control group.
So even changes started later in life can be meaningful.
The habit worth starting with
If you had to choose one lifestyle aspect to pay special attention to, neurologist Hurmina Muqtadar highlights ultra-processed foods.
“The strongest diet-related risk factor for dementia is high consumption of ultra-processed foods,” she says.
A 2026 study published in the American Journal of Public Health also showed a link between higher ultra-processed food consumption and increased risk of cognitive impairment.
Why might such a diet be unfavorable for the brain? The neurologist explains that ultra-processed foods can negatively affect the gut microbiome, and through the so-called gut-brain axis, this can influence brain function.
Moreover, a diet rich in ultra-processed foods can promote systemic inflammation, insulin resistance, and vascular dysfunction.
However, dietary changes alone are not enough. Other daily choices are also important.
5 habits worth quitting
Some lifestyle habits can increase dementia risk. Neurologists highlight five that deserve more attention.
1. Smoking and e-cigarettes
Smoking harms not only the heart and lungs – it can also be detrimental to brain health.
“Smoking damages blood vessels throughout the body, including small brain vessels. Over time, this can increase the risk of stroke and other vascular brain changes that can affect memory and thinking,” explains neurologist K. Seibert.
The 2024 Lancet commission also included smoking among modifiable dementia risk factors.
2. Physical inactivity
A sedentary lifestyle is another habit specialists urge to avoid.
Movement is important for brain blood flow because it helps ensure a constant supply of oxygen and nutrients to the brain.
Regular physical activity also helps control blood pressure, cholesterol, blood glucose, and body weight. All these factors can affect brain health.
The WHO in its latest recommendations also emphasizes the importance of physical activity in reducing the risk of cognitive decline and dementia.
3. Insufficient sleep
Sleep is important not only to feel more energetic during the day.
During sleep, processes occur in the brain that help remove accumulated metabolic waste. Neurologists sometimes describe sleep as a kind of brain “night cleaning” system.
Poor sleep can also affect attention, memory, and overall cardiovascular health.
Adults are recommended to aim for about 7–9 hours of quality sleep per night. If a person suffers from sleep apnea, it is important that this condition is treated.
4. Excessive alcohol consumption
Alcohol can also affect brain health.
Regular and heavy alcohol use can disrupt sleep and over time is associated with brain cell damage and brain tissue loss.
Neurologists emphasize that the greatest concern is excessive alcohol consumption. Over time, alcohol-related cognitive impairments can become so severe that they interfere with daily life.
The 2026 WHO recommendations also advise reducing alcohol consumption as one of the lifestyle measures that can help lower dementia risk.
5. Neglected hearing and vision checks
This is a habit discussed much less often.
As we age, it is important to regularly check hearing and vision. Neurologist K. Seibert explains that information must first reach the brain to later be remembered and processed.
Therefore, hearing or vision impairments should not be simply ignored.
Hearing loss is considered one of the important and potentially modifiable dementia risk factors. The Lancet commission also included hearing loss among factors associated with dementia risk.
Scientific data show that hearing loss is linked to about twice the risk of dementia. Vision impairments are also associated with higher dementia risk.
Therefore, if you notice that your hearing or vision is worsening, you should not delay getting checked.
The whole set of habits matters for brain health
Neurologists emphasize that reducing dementia risk is not related to one magical habit.
The 2024 Lancet commission identified 14 modifiable risk factors, and the 2026 updated WHO recommendations again stressed the importance of healthy diet, physical activity, smoking cessation, reduced alcohol consumption, social and cognitive activity, and control of blood pressure, diabetes, and cholesterol.
This means brain health depends on many decisions we make every day.
Therefore, it is worth starting with simple things: move more, take care of your diet, get enough sleep, don’t smoke, avoid excessive alcohol, maintain social connections, and don’t forget to check your hearing and vision.
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It is never too late for changes.
