Dementia affects nearly one in ten Americans over 65, and a recent 2024 Lancet Commission report highlights that around 40% of dementia cases could be prevented by addressing certain, modifiable lifestyle factors. Experts emphasize the importance of healthy living and staying active to potentially prevent or delay dementia.

Here are detailed strategies to reduce dementia risk:

1. Blood Pressure Management: Maintain a systolic blood pressure of 130 mm Hg or lower starting around age 40. Controlling blood pressure in midlife is linked to lower risks of cognitive impairment, heart attack, and stroke.
2. Hearing Protection: Protect your hearing by using ear protection in noisy environments and utilizing hearing aids when needed. Research shows that older adults who obtain hearing aids for newly diagnosed hearing loss exhibit a reduced risk of dementia in the subsequent years.
3. Air Quality: Elevated levels of air pollution have been increasingly associated with cognitive decline. Improved air quality may help decrease dementia risk.
4. Head Injury Prevention: Avoid traumatic brain injuries by using proper safety equipment during contact sports or any potentially dangerous physical activity, wearing seat belts, and seeking medical attention for any concussions or suspected brain injuries.
5. Alcohol Limitation and Smoking Cessation: Limit alcohol intake to one drink per day, as excessive use is linked to brain damage and increased dementia risk. Quitting smoking, even later in life, can significantly reduce your risk of developing dementia.
6. Cognitive Engagement: Keep your brain engaged through education, puzzles, games, and social interactions. Studies indicate that individuals with more formal education and social relationships tend to have lower dementia risks.
7. Heart-Healthy Diet and Regular Exercise: Adopt a balanced diet rich in fruits, vegetables, fiber, and healthy fats, such as the Mediterranean diet. Aim for at least 150 minutes of moderate to intense exercise weekly, which is beneficial for both the heart and the brain.
8. Quality Sleep: Prioritize good sleep patterns. These are essential for memory and learning. Research indicates that sleep disturbances, like sleep apnea, may increase dementia risk.
9. Social Engagement: Maintain social connections by scheduling regular outings or engaging in community activities, as human connection is associated with better brain health.
10. Mental Health Maintenance: Address any signs of depression or anxiety; a history of these conditions has been linked to higher dementia risk. Physical activity and social involvement can help mitigate mental health issues.
11. Vision Care: Regularly check and correct vision problems. Poor vision has been linked to an increased risk of developing dementia. It's crucial to update prescriptions and seek treatment for conditions like cataracts.

The report underscores that these preventive measures are generally low-cost and carry minimal risks compared to some medications for Alzheimer's disease, which can be expensive and have potential side effects. Furthermore, it emphasizes the importance of equitable access to resources that promote brain health, particularly for minority communities disproportionately affected by the disease.

Summarized from an article by Michigan Medicine: https://www.michiganmedicine.org/health-lab/11-ways-reduce-your-risk-dementia and the Lancet: https://www.thelancet.com/commissions/dementia-prevention-intervention-care