How to Prevent Alzheimer’s Disease: Where to Start

Alzheimer’s disease is a progressive brain disorder that affects memory, thinking, and behavior. Although there is no definitive cure, research has shown that lifestyle changes may reduce your risk or delay its onset.

If you’re wondering how to prevent Alzheimer’s disease, the good news is that there are simple, proactive steps you can take to support your brain health—starting today.

1. Get Regular Exercise

Why it matters: Physical activity increases blood flow to the brain and stimulates the growth of new brain cells. Exercise may also reduce the buildup of harmful proteins linked to Alzheimer’s.

What to do:

• Aim for at least 150 minutes of moderate-intensity exercise per week.
• Include a mix of aerobic (walking, swimming) and strength training.
• Try balance exercises to reduce fall risk, which can increase Alzheimer’s risk.

2. Stay Mentally and Socially Active

Why it matters: Social interaction and cognitive stimulation keep your brain engaged and help build mental resilience against decline.

Tips to stay engaged:

• Join book clubs, game nights, or volunteer groups.
• Learn a new hobby or language.
• Play brain-stimulating games like Sudoku, puzzles, or chess.

3. Follow a Brain-Healthy Diet

Why it matters: Diets high in sugar and saturated fat increase inflammation and the risk of cognitive decline. A nutrient-rich diet supports better brain function.

What to eat:

• Fruits and vegetables rich in antioxidants
• Whole grains and legumes
• Fatty fish like salmon and tuna
• Healthy fats (e.g., olive oil, nuts, avocados)

Avoid:

• Sugary snacks and processed foods
• Red meats and trans fats

Try the MIND or Mediterranean diet—both are shown to lower Alzheimer’s risk.

4. Prioritize Sleep

Why it matters: During sleep, the brain clears out toxins, including beta-amyloid, a substance linked to Alzheimer’s plaques.

Healthy sleep habits:

• Aim for 7–9 hours per night
• Keep a consistent sleep schedule
• Avoid caffeine and screens before bed
• Treat sleep apnea or insomnia with a medical professional

5. Manage Stress Effectively

Why it matters: Chronic stress contributes to inflammation and damages brain cells, increasing Alzheimer’s risk over time.

Stress-reduction techniques:

• Mindfulness meditation or yoga
• Deep breathing or guided imagery
• Journaling and regular relaxation time
• Maintain work-life balance and seek support when needed

6. Monitor Blood Pressure and Heart Health

Why it matters: Cardiovascular health is closely tied to brain function. High blood pressure and poor circulation can increase dementia risk.

How to take control:

• Track your blood pressure and cholesterol
• Eat heart-healthy foods
• Limit alcohol and quit smoking
• Take medications as prescribed

What’s good for your heart is good for your brain.

7. Know Your Risks and Act Early

Who’s at higher risk?

• Individuals with a family history of Alzheimer’s
• People with conditions like diabetes, obesity, or high blood pressure
• Those with a sedentary lifestyle or poor diet

What you can do:

• Schedule regular check-ups with your doctor
• Stay informed about your genetic and health risk factors
• Be proactive about brain health—even before symptoms start

Take Charge of Your Brain Health Today

Preventing Alzheimer’s isn’t about one magic solution—it’s about building habits that protect your brain over time.

At BASS Medical Group, our physicians can help you:

• Create a customized prevention plan
• Monitor your risk factors
• Offer expert support for healthy aging

Schedule a consultation today to begin your journey toward better brain health and Alzheimer’s prevention.