Alzheimer's Prevention Tips
Evidence-based strategies to protect your brain health and reduce your risk of cognitive decline
"The assessment was thorough and the results came with practical advice. I've shared this with my entire family."
While there's no guaranteed way to prevent Alzheimer's disease, research shows that certain lifestyle choices may significantly reduce your risk. Studies suggest that up to 40% of dementia cases could potentially be preventedthrough modifiable risk factor management.
S - Social
Stay socially connected and engaged
H - Heart Health
Protect cardiovascular health
I - Intellectual
Challenge your mind regularly
E - Exercise
Stay physically active
L - Lifestyle
Maintain healthy habits
D - Dreams
Prioritize quality sleep
"The results were eye-opening. I've started exercising more and eating better thanks to the personalized recommendations."
Regular physical activity is one of the most powerful tools for brain protection. Exercise increases blood flow to the brain, promotes the growth of new brain cells, and helps build cognitive reserve.
Recommended Activities
- Aerobic Exercise: 150 minutes/week of moderate intensity
- Strength Training: 2-3 sessions per week
- Balance & Flexibility: Yoga, tai chi, stretching
- Daily Activities: Walking, gardening, dancing
Exercise Benefits for the Brain
- • Increases BDNF (brain-derived neurotrophic factor)
- • Improves blood flow and oxygen delivery
- • Reduces inflammation and oxidative stress
- • Promotes neuroplasticity and new neuron growth
- • Helps manage stress and improve mood
What you eat directly impacts brain health. The Mediterranean and MIND diets have shown the strongest evidence for reducing Alzheimer's risk, with studies showing up to 53% risk reduction when followed closely.
Brain-Boosting Foods
Leafy Greens
Spinach, kale, collards - rich in folate, vitamin K
Fatty Fish
Salmon, sardines, mackerel - omega-3 fatty acids
Berries
Blueberries, strawberries - antioxidants, flavonoids
Nuts & Seeds
Walnuts, almonds, flaxseeds - healthy fats, vitamin E
Foods to Limit
- Processed and ultra-processed foods
- Excessive sugar and refined carbohydrates
- Trans fats and excessive saturated fats
- Excessive alcohol consumption
MIND Diet Highlights
Combines Mediterranean and DASH diets, emphasizing 10 brain-healthy food groups while limiting 5 unhealthy categories.
Keeping your brain active and challenged throughout life builds cognitive reserve, which can help delay the onset of dementia symptoms. The key is engaging in activities that are novel, complex, and progressively challenging.
Learning & Education
- • Learn a new language
- • Take online courses
- • Read challenging books
- • Attend lectures or workshops
Creative Activities
- • Play musical instruments
- • Write stories or journals
- • Paint or draw
- • Crafts and hobbies
Mental Challenges
- • Crossword puzzles
- • Sudoku and logic games
- • Chess or strategy games
- • Memory training apps
"As a healthcare professional, I appreciate the evidence-based approach. Great tool for patient education and risk awareness."
During sleep, your brain clears out toxins, including amyloid beta proteins associated with Alzheimer's disease. Poor sleep quality and sleep disorders significantly increase dementia risk.
Sleep Hygiene Tips
- Maintain consistent sleep schedule (7-9 hours nightly)
- Create a cool, dark, quiet sleep environment
- Avoid screens 1-2 hours before bedtime
- Limit caffeine and alcohol, especially evening
- Establish relaxing bedtime routine
Sleep & Brain Cleaning
The glymphatic system becomes 60% more active during sleep, clearing metabolic waste from brain cells, including amyloid beta and tau proteins.
Important: Sleep apnea significantly increases Alzheimer's risk. If you snore loudly or feel tired despite adequate sleep, consult a healthcare provider.
Strong social connections and regular social interaction can reduce dementia risk by up to 50%. Social engagement stimulates cognitive function and provides emotional support that protects against depression and stress.
Ways to Stay Connected
- • Maintain close friendships and family relationships
- • Join clubs, groups, or community organizations
- • Volunteer for causes you care about
- • Participate in religious or spiritual communities
- • Take group classes or workshops
- • Engage in team sports or group fitness
Quality Over Quantity
Research shows that having a few close, meaningful relationships is more protective than having many superficial connections.
Tip: If mobility is limited, video calls, phone conversations, and online communities can provide valuable social interaction.
What's good for your heart is good for your brain. Cardiovascular disease, diabetes, and hypertension significantly increase Alzheimer's risk by affecting blood flow to the brain.
Key Health Metrics to Monitor
Action Steps
- • Regular health screenings and check-ups
- • Take prescribed medications as directed
- • Maintain healthy weight through diet and exercise
- • Don't smoke; quit if you currently smoke
- • Limit alcohol consumption
- • Manage stress through relaxation techniques
Start This Week
- Schedule 30 minutes of daily physical activity
- Add one serving of leafy greens to your daily diet
- Establish a consistent sleep schedule
- Connect with a friend or family member
Start This Month
- Begin learning a new skill or hobby
- Schedule a comprehensive health check-up
- Join a social group or volunteer organization
- Evaluate and improve your sleep environment
Ready to assess your current risk factors and get personalized recommendations?
Take Your Risk Assessment