14 Ways to Cut Your Dementia Risk in Half (Backed by Science)

What if I told you that nearly half of all dementia cases could be prevented or delayed—not with some magic pill, but simply by changing how we live? Sounds unbelievable, right? But that’s exactly what the 2024 Lancet Commission reported. These are top researchers from around the world, and they’ve identified 14 lifestyle-related risk factors that you can do something about.

They’re called modifiable risk factors, and the best part? Making even small changes in these areas could cut your dementia risk by up to 45%. That’s huge! Whether you’re a caregiver or just someone looking to improve brain health, this list is your new go-to guide.

Let’s dive into each of the 14 and talk about what they are—and more importantly, what you can do about them starting today.

Low education in early life

This one might surprise you, but research shows that lower education in early life is linked to higher dementia risk later on. That’s because education helps build cognitive reserve, which is kind of like giving your brain a savings account to pull from as you age.

Now, if you didn’t have access to formal schooling early on, don’t worry—it’s not too late. Mental stimulation at any age is good for your brain. Think of your brain like a muscle: the more you use it, the stronger it gets. Read a new book, do puzzles, try a new hobby, or even listen to audiobooks while doing chores. All of that counts as brain exercise.

Hearing loss

Untreated hearing loss is one of the biggest under-the-radar contributors to dementia. When we don’t hear well, we stop engaging with the world. That means less cognitive stimulation—and that’s bad news for brain health.

Get your hearing checked regularly. If you’re prescribed hearing aids, wear them. They’re not just for hearing better—they’re for keeping your brain sharp. If you’ve been avoiding it, consider this your sign to make the appointment.

High blood pressure

Especially in midlife, high blood pressure (or hypertension) has been strongly linked to increased dementia risk. Why? Because it affects your blood vessels—and your brain needs good blood flow to function well.

Managing your blood pressure isn’t about doing anything drastic. Start small. Move your body every day, even if it’s just walking for 10 minutes. Eat more fruits and veggies. Stay on top of your checkups and work with your doctor to keep those numbers in check.

Smoking

We all know smoking is harmful, but here’s another reason to quit: it damages your brain. It increases inflammation and hurts blood vessels, both of which can lead to memory decline.

Even if quitting feels overwhelming, cutting back helps. Talk to your doctor about a quitting plan, maybe even look into nicotine replacement therapies. You don’t have to do it alone—and every step in the right direction matters.

Obesity

Being obese, particularly in midlife, can double your risk of developing dementia. But here’s the good news: you don’t need to lose 50 pounds overnight to make a difference.

Simple changes go a long way. Take a short walk after dinner. Swap your usual dessert for something a little healthier. Replace soda with water or tea. These tiny tweaks add up and can set you on a healthier path.

Depression

Depression is more than just a bad mood—it’s a serious condition that can actually raise your risk of developing dementia. It also makes daily life harder, which is the last thing caregivers need.

The encouraging news? Depression is treatable. If you’re feeling down or hopeless, talk to your healthcare provider. There are effective treatments available, and there’s no shame in getting support.

Physical inactivity

A sedentary lifestyle—meaning too much sitting and not enough moving—can make your brain sluggish over time. But don’t worry, this isn’t about running marathons.

Start with five to ten minutes a day. It doesn’t even have to feel like exercise. For me, I take a dance class every week. I don’t feel like I’m working out at all, but I leave sweaty and smiling. Gardening, walking, even dancing in your living room—do what brings you joy.

Diabetes

Diabetes causes inflammation in the brain and affects blood vessels, making it a strong risk factor for dementia. If you have diabetes or prediabetes, managing your health is one of the best things you can do for your brain.

Stay active, eat well, and monitor your blood sugar levels. And again, those regular checkups? They’re your secret weapon.

Excessive alcohol

Heavy drinking can shrink your brain—literally. It also worsens memory and mood, both of which increase dementia risk.

Now, quitting cold turkey isn’t safe for everyone, so always talk to your doctor if you’re drinking heavily. But you can start by swapping one alcoholic drink with something else fun. I once met a woman who, after receiving bad news about her liver, started making mocktails in a fancy glass every night. It felt festive and fun—but without the alcohol.

Traumatic brain injury

Traumatic brain injuries (TBIs), especially repeated ones, raise your risk for dementia. While we can’t go back in time and undo past injuries, we can take steps to prevent new ones.

Wear helmets when biking or playing sports. At home, tape down rugs, improve lighting, and remove trip hazards—especially if you or your loved one is at risk of falling. Little changes can prevent big problems.

Air pollution

It may not be obvious, but air pollution has been linked to cognitive decline. Breathing in dirty air can damage the brain over time.

On high pollution days, stay indoors if you can and keep the windows closed. Consider using an air purifier at home. These simple steps help you breathe—and think—easier.

Social isolation

Loneliness doesn’t just hurt your heart—it hurts your brain, too. Social isolation reduces mental stimulation and increases your dementia risk.

You don’t have to be a social butterfly. Just have a few meaningful people you connect with regularly. Even texting or video chatting counts. I know it’s tough, especially for caregivers, but don’t underestimate the value of a short call or message to a friend.

High LDL cholesterol

This one was newly added in 2024. High levels of LDL (the “bad” cholesterol) are now linked to a significantly higher risk of dementia. In fact, researchers found that 7 out of every 10 dementia cases could be connected to high cholesterol.

Ask your doctor to check your levels, especially if you’re in your 40s or older. And eat more foods that help lower LDL—like oats, leafy greens, nuts, and fish. It’s another area where diet and exercise can make a real impact.

Vision loss

Just like hearing loss, vision loss means your brain gets less stimulation. And that can increase dementia risk.

Make sure to get regular eye exams. If you have prescription glasses or contacts, wear them! Also, improve lighting at home and use magnifiers if needed. Keeping your vision sharp helps keep your mind sharp, too.