Alzheimer’s disease affects 7 million Americans firsthand. With symptoms like memory loss, confusion with time and place, problems speaking, withdrawal from social activities and mood changes, this condition is a heartbreaking one.
Unfortunately, for some, Alzheimer’s risk is out of your hands to some extent: Multiple genes may play a role in the development of this condition.
However, no one is completely powerless, though. Ahead, a neurologist points out three major things that can lower the likelihood of the disease.
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3 Ways to Lower Alzheimer’s Risk, According to Neurologists
1. Exercise!
Moving your body benefits both your physical and mental health. You can do something more strenuous, like a steep hike, but that’s not necessary. A simple walk will do the trick, or a fun workout like Zumba will, too.
“Exercise has been shown to be one of the most effective things we can do to lower Alzheimer’s risk,” says Dr. David Perlmutter, MD, a board-certified neurologist and six-time New York Times bestselling author. “Walking and exercise in general support brain health through a number of mechanisms, including improving blood flow to the brain, reducing inflammation (a central mechanism leading to Alzheimer’s), increasing the growth of new brain cells, reducing the accumulation of amyloid plaques (associated with Alzheimer’s risk) and improving sleep.”
In fact, a 2022 Neurology study found that individuals with the highest levels of physical activity had a whopping 45 percent reduced risk of Alzheimer’s. That’s pretty significant!
As far as time and frequency, Dr. Perlmutter says he agrees with the World Health Organization and American Heart Association, who assert that 150 minutes of exercise a week—or 30 minutes, five days out of the week—is best.
And again, you have options on how to meet that goal: walking, kayaking, water aerobics, volleyball, cycling. These are only a few of many examples.
Related: Not Into Running or Spin? Worry Not, Because the Simple Act of Taking a Walk Has Some Incredible Health Benefits
2. Get to tidying: Household chores can make a difference in Alzheimer’s risk.
While not necessarily fun, per se, doing chores around the house is helpful for reducing Alzheimer’s risk.
“Any activity that gets your body moving, whether dedicated to exercise or simply doing household chores, is effective in terms of building a better brain,” Dr. Perlmutter says.
Household chores are often mentally stimulating, too. You’re practicing organizational skills, thinking about the best way to arrange things and more. That gives your brain a helpful “workout.”
There’s no set recommendation here since we all have varying amounts of chores to do. Just household chores may or may not get you to that 30 minutes a day, five days a week marker mentioned above. What is clear, however, is that regular chore-ing is great not only for your space, but your cognitive health, too.
Related: If You Want To Live to 100, Aging Experts Say You Should Take Up This Hobby ASAP
3. Visit (or host!) loved ones often.
Last but not least, social time. Besides being enjoyable, Dr. Perlmutter says it “plays a critical role” for reducing the risk of Alzheimer’s and related diseases.
“When we interact with loved ones, it promotes mental engagement, especially as it relates to recalling events, names and familiar topics,” he says. “Novelty is good for the brain, and each interaction fosters the brain’s ability to form new connections, a process called neuroplasticity.”
Social interaction is also linked to a lower risk of depression, he adds, and depression is another Alzheimer’s risk factor. Research backs this up: A 2021 systematic review in the Journal of Clinical Medicine notes a “significant association” between depression and Alzheimer’s risk, and a 2024 study in Nature Mental Health found that loneliness is associated with a 31% higher risk of dementia.
At least one in-person interaction a week provides significant brain health benefits, according to Dr. Perlmutter. Even an hour a week, while not ideal, is beneficial, per the findings from a clinical trial published in PLOS Medicine.
“That said, for maximum benefit, more frequent interactions will have more meaningful benefits,” Dr. Perlmutter adds.
He points to research that suggests even virtual interactions—like FaceTime calls—can help.
Related: Research Suggests a Surprising Connection Between Social Connection and Dementia Risk—Here’s What To Know
Other Simple Activities That Can Lower Alzheimer’s Risk
While exercise, chores and talking to loved ones are all huge ways for someone to lower their risk of Alzehimer’s, they aren’t the only brain-healthy tips neurologists advise.
Dr. Perlmutter also recommends the following:
- Incorporating brain-healthy foods, like fruits, vegetables, whole grains, nuts, healthy fats and lean proteins, into your diet
- Engaging in cognitive stimulation, whether that’s puzzles, learning new skills, reading or something else that’s mentally challenging
- Getting quality sleep (about seven to nine hours of restorative sleep a night)
- Practicing stress management skills, such as mindfulness, meditation, yoga and relaxation techniques
- Eliminating tobacco use to reduce vascular and cognitive damage
- Limiting alcohol intake to light-to-moderate levels, if at all
- Managing and/or preventing chronic conditions, such as hypertension, diabetes, high cholesterol and other vascular-related conditions
- Pursuing meaningful activities, such as hobbies and volunteering, to boost feelings of purpose and goal-setting
- Reducing exposure to heavy metals, pesticides and air pollution
Those options aren’t too shabby, right?
Up Next:
Related: This Simple Nighttime Habit May Lower Dementia Risk By 31%, According to Study
Sources
- Dr. David Perlmutter, MD
- “Alzheimer’s Disease Facts and Figures.” Alzheimer’s Association.
- “10 Early Signs and Symptoms of Alzheimer’s and Dementia.” Alzheimer’s Association.
- “Alzheimer’s Disease Genetics Fact Sheet.” National Institute on Aging.
- “Physical and Mental Activity, Disease Susceptibility, and Risk of Dementia.” Neurology.
- “Depression as a Risk Factor for Alzheimer’s Disease: A Systematic Review of Longitudinal Meta-Analyses.” Journal of Clinical Medicine.
- “A meta-analysis of loneliness and risk of dementia using longitudinal data from >600,000 individuals.” Nature Mental Health.
- “Impact of person-centred care training and person-centred activities on quality of life, agitation, and antipsychotic use in people with dementia living in nursing homes: A cluster-randomised controlled trial.” PLOS Medicine.
- “Video call usage in Older Adults With or Without Dementia Impacted by the COVID-19 Pandemic.” American Journal of Alzheimer’s Disease & Other Dementias.