Study identifies eight effective ways to reduce dementia risk

A scientific commission from The Lancet has confirmed that up to 45% of dementia cases worldwide could be prevented or delayed by changing lifestyle habits and reducing 14 modifiable risk factors. The commission, established by The Lancet medical journal, includes between 20 and 25 international experts who review data and propose solutions to urgent health issues.

Emma Taylor, Director of Information Services at Alzheimer’s Research UK, explained that aging is the greatest risk factor for dementia, and it is not something that can be controlled.

She added that only about 1% of dementia cases are directly inherited, while some people carry risk genes such as APOE4, which increase the likelihood of developing dementia but do not guarantee it.

Taylor highlighted eight main ways to reduce the risk of dementia:

First: Stay socially connected. Research shows that social isolation is linked to a higher risk of dementia. Taylor said, “Depression, in particular, is a well-known risk factor for dementia, so staying connected with others is an effective way to keep our brains healthy—whether by regularly meeting friends and family or joining a club that interests you, such as dance classes, book clubs, or puzzle groups.”

Second: Keep your mind active with puzzles and brain games. Taylor said, “We know that keeping our brains active and stimulated throughout our lives greatly contributes to brain health and reduces the risk of dementia.” Learning new skills and solving puzzles are among the best ways to achieve this.

Third: Have regular eye exams. Taylor said, “Eye tests are an essential part of caring for brain health.” She added, “It is important to have regular eye check-ups because our eyes and brains are closely connected.”

According to research from Alzheimer’s Research UK, vision problems caused by cataracts and diabetic retinopathy are linked to an increased risk of dementia.

Fourth: Manage chronic health conditions. Taylor explained, “Conditions such as high blood pressure, high cholesterol, and diabetes can damage blood vessels, especially in the brain, reducing the oxygen and nutrients reaching brain cells so they cannot function normally.” She added, “This makes it harder for the brain to resist any damage that may accumulate over time.”

Fifth: Limit alcohol consumption. Taylor said, “Excessive drinking, especially over long periods, is toxic to brain cells and leads to their death,” which increases the risk of dementia.

Sixth: Quit smoking. Smoking is linked to many health conditions, including heart disease, high cholesterol, and high blood pressure. Taylor said, “What is good for your heart is good for your brain, so these effects mean that smoking increases the risk of dementia.”

Seventh: Maintain a healthy weight. Research from Alzheimer’s Research UK has shown that obesity between the ages of 35 and 65 may triple the risk of dementia. It can also increase the risk of high blood pressure, high cholesterol, diabetes, heart disease, stroke, and inflammation, all of which can significantly affect brain health.

Eighth: Stay physically active. Physical activity improves blood flow, helps control weight, and studies have shown that regular exercise helps blood vessels grow and function better. It also contributes significantly to overall health. Research has also found that exercising regularly for a year may increase the size of memory centers in the brain.