Worried About Alzheimer’s? Here’s What You Can Do

February 17, 2026

Group of mature people doing stretching exercises with their coach during a Yoga class in a studio

Experts now understand that Alzheimer’s disease can start affecting the brain 10 years before symptoms appear. By the time memory problems are noticeable, serious neurological changes have already occurred. That’s why taking steps to protect brain health in midlife can make a bigger difference than waiting until symptoms begin.

The latest evidence suggests that nearly half of all Alzheimer’s cases could be prevented with lifestyle changes. While genetics still play a role, daily habits are a powerful way to prevent or significantly delay the disease.

“If we focus on what we know really works, the impact of risk-reducing interventions can be quite powerful,” says Brian Appleby, MD, a University Hospitals neuropsychiatrist who specializes in dementia.

The Key Lifestyle Factors

According to Dr. Appleby, making small changes to any number of daily habits can help reduce the risk of dementia:

Diet. A heart-healthy, Mediterranean-style diet – emphasizing vegetables, fruits, whole grains, legumes, fish and healthy oils while limiting saturated fats and processed foods – offers powerful protection against cognitive decline. This approach is sometimes called the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay). The theory is a diet that protects your heart health, by reducing inflammation and maintaining healthy blood vessels, also protects your brain.
Exercise. Regular aerobic exercise protects your brain by improving blood flow, reducing inflammation and supporting the growth of new brain cells. A good rule of thumb is to incorporate movement for 30 minutes or more, more days than not. Aerobic exercise is most important, and strength training offers additional longevity benefits. “It doesn't have to be complicated,” Dr. Appleby explains. “Whether you’re walking, cycling or swimming, the key is to choose something you’ll stick to, and get your heart rate up to a pace where carrying on a conversation is difficult.”
Sleep. Your brain removes abnormal proteins during sleep, making rest essential for cognitive health. Aim for at least seven hours nightly with good quality. And prioritize sleep hygiene: keep your bedroom dark, avoid screens one hour before bed, limit caffeine after midday and screen for sleep apnea if you snore or experience daytime drowsiness.
Cognitive engagement. Mental stimulation reduces dementia risk, whether that comes from your everyday work or from recreational pursuits like crossword puzzles. “The key is your level of engagement, not the specific activity,” Dr. Appleby says. “If you don’t like Sudoku, forcing yourself to do Sudoku won’t help as much as picking an activity that you know you are much more likely to do. Any activity that requires mental processing counts if you find it stimulating and engage in it consistently.”
Social connections. Isolation increases dementia risk, while meaningful social interaction reduces it. Regular contact with friends, family, community groups or volunteer activities all provide protection.
Sensory health. Hearing loss can cause communication challenges that lead to social discomfort and isolation. Similarly, vision loss reduces the sensory input your brain needs to maintain cognitive connections. “You can’t process or remember what you don’t see or hear,” notes Dr. Appleby. “So it’s important to stay up to date on vision and hearing screenings and intervene with hearing or vision aids if needed.”
Certain medications. Some prescription and over-the-counter medications can affect cognition, including antihistamines (especially Benadryl), opiates, benzodiazepines and anticholinergic medications. Ask your doctor about alternatives if you’re taking these, or other medications older adults should avoid.

The Good News About Family History

Many people wonder if lifestyle changes will make a difference if they have a family history of Alzheimer’s. The answer is a resounding yes: lifestyle interventions help regardless of genetic risk.

Even rare genetic causes that almost always lead to Alzheimer’s disease – representing only about 1 percent of Alzheimer’s cases – can be significantly delayed with lifestyle modifications. For those who are at average or above-average genetic risk for Alzheimer’s or related dementia, lifestyle factors remain powerfully protective.

“Regardless of your genetic risk, these lifestyle factors appear to have an impact,” Dr. Appleby emphasizes. “You’re either preventing the disease entirely or significantly delaying when symptoms appear.”

Supplements for Brain Health

Supplements for brain health may be all the rage, but most lack strong evidence. Overall, omega-3 fatty acids have the strongest evidence supporting brain function. If you have specific nutritional deficiencies – such as vitamin B12, B1 or D deficiencies – correcting them matters, since these deficiencies can cause cognitive impairment.

GLP-1 weight loss drugs have generated considerable interest for brain health, since they address several risk factors including obesity and cardiovascular disease. However, more evidence is needed to support GLP-1 use for dementia prevention.

Small Changes Add Up

Taken together, the evidence is clear: you have substantial power to protect your cognitive health. While genetics play a role, they are not destiny. Your actions today can determine your brain health decades from now.

The good news? You don’t need to change everything at once. Dr. Appleby emphasizes starting small. Pick one or two areas of focus where you can make immediate, ongoing changes, whether it’s diet, exercise, sleep or cognitive stimulation.

“The activities you like – the ones you’ll actually keep doing – are the ones worth focusing on,” he says. “Starting is what matters. You don't need perfection; you just need progress and consistency.”