1 in 9 Americans Over 65 Has Alzheimer’s—These 12 Habits Cut Your Risk

The statistic is staggering. As of 2025, nearly 1 in 9 Americans over 65 is living with Alzheimer’s. That’s an estimated 7.2 million people. That number is expected to nearly double by 2050.

For many people, this diagnosis feels like a genetic lottery. It feels like a terrifying part of aging that you have no control over.

But what if that’s not true? Groundbreaking research shows you have more power than you think. A landmark 2020 report from the Lancet Commission found 12 specific risk factors you can change.

These factors account for about 40% of dementia cases worldwide. This article gives you a simple guide to 12 specific habits to cut Alzheimer’s risk. You can start these today. This is your actionable guide to an Alzheimer’s prevention lifestyle.

1. Get Physically Active

This might be the single most effective habit for your brain. You don’t need to run a marathon or become a bodybuilder. The goal is simply to move your body and get your heart rate up. Physical activity pumps more blood and oxygen to your brain, which helps brain cells stay healthy and promotes the growth of new connections. It also helps reduce other risks on this list, like high blood pressure and diabetes.

• Goal: Aim for at least 150 minutes of moderate-intensity exercise each week.
• What it looks like: This can be 30 minutes of brisk walking, 5 days a week.
• Other options: Swimming, dancing, active gardening, or riding a bike all count.
• Action tip: Find an activity you enjoy. You’re more likely to stick with it if it doesn’t feel like a chore.

2. Eat a Brain-Healthy Diet

What’s good for the heart is great for the brain. Experts consistently point to the MIND Diet as the most proven eating plan for brain health. It’s a combination of the Mediterranean diet and the DASH diet (which helps stop high blood pressure). The plan is simple: eat more of the good stuff and less of the bad. This approach helps reduce inflammation and oxidative stress, which can damage brain cells over time.

• Eat These: Berries (especially blueberries), leafy greens (spinach, kale), nuts, olive oil, whole grains, and fish (like salmon) at least once a week.
• Avoid These: Limit red meat, pastries and sweets, cheese, butter, and fried foods.
• Action tip: Start small. This week, try adding a handful of berries to your breakfast or swapping one red meat meal for a fish-based one.
• Hydration: Don’t forget water. Your brain needs proper hydration to function at its best.

3. Prioritize Quality Sleep

Sleep is not a luxury; it’s when your brain cleans and repairs itself. During deep sleep, your brain’s glymphatic system gets to work. Think of it as a night-time cleaning crew that clears out toxins that build up during the day. One of these toxins is beta-amyloid, a protein that forms the sticky plaques linked to Alzheimer’s. If you don’t get enough quality sleep, this trash doesn’t get taken out.

• Goal: Aim for 7-8 hours of uninterrupted sleep per night.
• Sleep Apnea: If you snore heavily, wake up gasping, or always feel tired, talk to your doctor. Untreated sleep apnea starves your brain of oxygen and is a major risk factor.
• Routine: Try to go to bed and wake up at the same time every day, even on weekends.
• Action tip: Create a wind-down routine. An hour before bed, dim the lights, put away screens (phone, TV, tablet), and do something relaxing like reading a book.

4. Manage Blood Pressure

Your brain is packed with tiny, delicate blood vessels. High blood pressure (hypertension) damages these vessels, which can lead to small strokes or blockages that harm brain tissue. This damage is a major risk factor for dementia. This is especially true for high blood pressure in mid-life (your 40s and 50s). Keeping your numbers in a healthy range is a non-negotiable part of an Alzheimer’s prevention lifestyle.

• Know Your Numbers: A healthy blood pressure is generally below 120/80.
• Check It: Get your blood pressure checked regularly. You can do this at your doctor’s office, a pharmacy, or even with an at-home cuff.
• Action tip: If your numbers are high, work with your doctor. Diet, exercise, and medication can all help get it under control.
• Reduce Salt: A simple first step is to cut back on processed foods and limit added salt, which can raise blood pressure.

5. Control Blood Sugar

There’s a strong link between Type 2 diabetes and Alzheimer’s. In fact, some scientists call Alzheimer’s “Type 3 Diabetes.” High blood sugar and insulin resistance can cause inflammation and harm brain cells. Insulin is not just for your body; your brain uses it too. When your brain cells become resistant to insulin, they struggle to get the energy they need to function and clear out waste, which can lead to cognitive decline.

• Know Your Risk: If you have a family history of diabetes or are overweight, get your blood sugar checked.
• Key Number: Ask your doctor for an A1C test, which measures your average blood sugar over three months.
• Action tip: Cut back on sugary drinks (sodas, sweet teas, juice) and refined carbs (white bread, pastries).
• Exercise Helps: Physical activity is one of the best ways to improve your body’s sensitivity to insulin.

6. Maintain a Healthy Weight

Obesity, especially in mid-life, is another major risk factor. Carrying extra weight contributes to many other problems on this list, including high blood pressure, diabetes, and sleep apnea. It also creates a state of chronic, low-grade inflammation throughout your body. This inflammation is an enemy of the brain, accelerating damage and impacting how well your brain cells can communicate with each other.

• Focus on BMI: While not a perfect measure, a Body Mass Index (BMI) in the healthy range (18.5-24.9) is a good goal.
• It’s Not Just Weight: Belly fat (visceral fat) is particularly dangerous as it’s more metabolically active and produces more inflammatory substances.
• Action tip: You don’t need a crash diet. Focus on the healthy eating tips in Habit 2 and the exercise in Habit 1.
• Talk to a Pro: If you’re struggling, talk to your doctor or a registered dietitian.

7. Treat Hearing Loss

This is a critical habit that is often overlooked. In 2025, getting a hearing test is just as important as a blood pressure check for brain health for seniors. Untreated hearing loss can increase the risk of dementia significantly. When you can’t hear well, your brain has to work overtime just to understand what’s being said. This is called “cognitive load,” and it steals resources that your brain would normally use for memory and thinking.

• Isolation Link: Hearing loss also leads to social isolation. When you can’t follow conversations, you’re more likely to pull away from friends and family.
• Action tip: If you find yourself asking “what?” all the time or turning the TV up, get a hearing test.
• Use Hearing Aids: Modern hearing aids are small and very effective. Using them is a direct way to reduce your brain’s cognitive load.
• Protect Your Ears: Avoid long exposure to loud noises (like concerts or power tools) without ear protection.

8. Quit Smoking (Now)

If you smoke, quitting is one of the most powerful habits to cut Alzheimer’s risk. Smoking is bad for every organ in your body, and your brain is no exception. It introduces a flood of toxins, causes inflammation, and creates oxidative stress, which is like “rust” for your brain cells. It also damages your blood vessels, which raises your blood pressure and reduces the flow of oxygen to your brain.

• The Stat: Smokers have a 30-50% higher risk of developing dementia.
• It’s Never Too Late: Your brain and body start to heal as soon as you quit, no matter your age.
• Secondhand Smoke: Even being around secondhand smoke can be harmful, so try to avoid it.
• Action tip: Don’t try to go it alone. Use resources like quit-lines, nicotine replacement therapy (gum, patches), or talk to your doctor about prescription options.

9. Limit Alcohol

While some studies show a glass of red wine might be okay, heavy drinking is toxic to brain cells. The 2020 Lancet report defined “excessive” drinking as more than 21 units of alcohol per week. (A unit is about one shot of liquor, half a medium glass of wine, or half a pint of regular beer). Heavy alcohol use can lead to brain shrinkage and interfere with the way your brain communicates, especially in memory-related areas.

• The Guideline: To be safe, experts recommend no more than one drink per day for women and two for men.
• Binge Drinking: Avoid binge drinking (having many drinks in a short period), as it’s particularly harmful.
• Action tip: Try swapping some alcoholic drinks for non-alcoholic options like sparkling water with lime.
• No Need to Start: If you don’t drink, there is no health reason to start.

10. Protect Your Head

A traumatic brain injury (TBI), especially one that causes you to lose consciousness, can significantly increase your dementia risk, even years later. Your brain is a very soft organ, and a hard hit can cause lasting damage, inflammation, and disruption. This is a simple, physical risk that you can take active steps to prevent. Think of this as putting a helmet on your future brain.

• In the Car: Always wear your seatbelt. This is a leading cause of TBI.
• On a Bike: Wear a helmet. Every single time. This also goes for activities like skiing, skating, or riding a motorcycle.
• At Home: Prevent falls. Falls are a major cause of head injuries for older adults.
• Action tip: Do a quick safety check of your home. Secure loose rugs, make sure stairs are well-lit, and clean up spills immediately.

11. Stay Socially Connected

Your brain is a social organ. It thrives on connection and communication. Social isolation, on the other hand, is a major stressor that can lead to depression and a lack of mental stimulation. Staying engaged with friends, family, and your community is like exercise for the parts of your brain that handle language, planning, and complex thought. It gives you a reason to use your mind.

• Conversation is Key: A good conversation challenges your brain to listen, process information, and respond—all great cognitive workouts.
• Action tip: Make a plan to call a friend or family member this week.
• Get Involved: Join a club, take a class, or volunteer for a cause you care about.
• Face-to-Face: While phone calls and texts are good, face-to-face interaction is even better.

12. Keep Learning & Manage Mood

These two habits are closely linked and build a strong, resilient brain. Lifelong learning builds what scientists call “cognitive reserve.” Think of it as your brain’s savings account. A person with a high reserve can find new, flexible ways to get things done, even if some brain pathways are damaged. At the same time, you must protect your mind from depression, which is a significant, independent risk factor for dementia.

• Challenge Your Brain: You don’t need a Ph.D. The goal is novel and complex stimulation.
• Action tip (Learning): Try to learn something new. This could be a new language on an app, how to play a new card game, a new hobby, or how to play a musical instrument.
• Action tip (Mood): If you feel persistently sad, empty, or hopeless for more than two weeks, talk to a doctor.
• Mindfulness: Activities like meditation or yoga can also help manage stress and mood.

Your Brain’s Future Is in Your Hands

The “1 in 9” statistic is frightening, but it is not your destiny. As research in 2025 clearly shows, your daily choices create a powerful defense. The food you eat, the walks you take, and the friends you call all matter.

You do not have to tackle all 12 habits at once. That’s too much. Just pick one.

This week, schedule that hearing test you’ve been putting off. Or just take a 30-minute walk every day. Talk to your doctor about your personal risk factors.

Starting these habits to cut Alzheimer’s risk today is the single most powerful investment you can make in your future self.