10 Ways to Prevent Alzheimer’s

Simple steps to protect your brain from Alzheimer’s and dementia

Alzheimer’s disease may seem like a condition that only becomes relevant later in life, but brain health is a lifelong journey.

Whether you have a family history of Alzheimer’s or you just want to stay sharp as you age, there are proven ways to support your cognitive health and reduce your risk.

According to Geisinger neurologist Maya Lichtenstein, MD, “Your brain is like any other part of your body. It benefits from regular care and healthy habits. What you do today can shape your cognitive health decades from now.”

Here’s how to build a better brain and keep Alzheimer’s away, starting right now.

1. Move your body every day

Exercise isn’t just good for your heart — it’s essential for your brain. “Physical activity increases blood flow to the brain, reduces inflammation and supports the growth of new neural connections,” says Dr. Lichtenstein.

So how much exercise do you need? Aim for at least 150 minutes of moderate aerobic activity each week (think brisk walking, swimming or biking). Add in some strength training and balance work to round things out.

Bonus tip: Dancing is one of the best workouts for brain health! It combines physical activity with coordination and memory.

2. Feed your brain the right foods

A healthy diet can help reduce amyloid plaques, those sticky protein buildups in the brain that are linked to Alzheimer’s.

The Mediterranean diet and DASH diet are top choices for preventing amyloid plaques naturally. A combination of the two, called the MIND diet, is designed to reduce the risk of cognitive decline and Alzheimer’s.

The MIND diet focuses on brain-healthy foods like:

Leafy greens and colorful vegetables
Berries, especially blueberries
Whole grains
Nuts, seeds and olive oil
Fatty fish like salmon and sardines

Avoid (or at least limit) heavily processed food, deep-fried food, red meat, butter, cheese and too much added sugar, such as in pastries and sweets.

3. Train your brain like a muscle

Your brain craves stimulation. Learning new things, playing an instrument, doing a puzzle or trying a new language strengthens neural connections and delays cognitive decline.

“Think of your brain like a muscle. The more you challenge it, the stronger it gets,” says Dr. Lichtenstein.

4. Prioritize your sleep

Sleep isn’t just rest — it’s repair. During deep sleep, your brain clears out toxins, including amyloid-beta proteins.

Shoot for 7 to 9 hours of high-quality sleep per night. If you’re snoring or feeling foggy during the day, talk to your doctor about possible sleep apnea, which is linked to memory issues, and can be a risk for developing dementia in the future.

5. Stay social and connected

Loneliness and social isolation increase your risk for Alzheimer’s and dementia. Regular social interaction sharpens your mind and lifts your mood.

Invest in building your community: join a club, volunteer, schedule regular calls with friends or take a class. “Anything that keeps you engaged and connected to friends is also good for your mind and body,” says Dr. Lichtenstein.

6. Keep an eye on chronic conditions

High blood pressure, diabetes, obesity and high cholesterol can all raise your risk of Alzheimer’s and dementia by damaging blood vessels and increasing inflammation in the brain.

Work with your doctor to manage these conditions and stay on top of routine checkups.

7. Stop smoking and limit alcohol

Smoking narrows blood vessels and speeds up brain aging. And while some studies suggest small amounts of red wine may offer benefits, too much alcohol increases dementia risk.

If you smoke, talk to your doctor about quitting. And if you drink, do so in moderation: 1 drink per day for women, 2 for men.

8. Safeguard your mental health

Chronic stress and untreated depression can take a toll on your brain over time. Stress hormones like cortisol can damage the hippocampus, the area of the brain involved in memory.

Having a personal stress relief toolkit with things like mindfulness, meditation, deep breathing, and therapy can help you build resilience and protect your mental and cognitive well-being.

9. Protect your head

Head injuries, especially repeated concussions, can increase the risk of Alzheimer’s disease. Always wear a seatbelt, put on a helmet for biking and sports, and fall-proof your home as you age.

Even one bad fall can have long-term consequences for brain health.

10. Know your family history and act early

When Alzheimer’s runs in your family, you don’t need to panic — but don’t ignore it either. “Genetics aren’t your destiny,” says Dr. Lichtenstein. “Even if you carry a risk gene like APOE4, lifestyle choices can still make a big difference.”

Wondering how to prevent Alzheimer’s if you have a family history? The answer lies in everything above. Healthy habits, started early, can delay or prevent the onset of symptoms, even in those with a genetic predisposition.

Recognize early symptoms of Alzheimer’s

Knowing the early signs of Alzheimer’s is just as important as prevention. Keep an eye out for:

Memory loss that disrupts daily life
Trouble completing familiar tasks
Confusion with time or place
Difficulty with words or conversation
Misplacing things and being unable to retrace steps

If you or a loved one notices these symptoms, don’t delay. Talk to your doctor. Early diagnosis gives you more time to plan, treat symptoms and stay ahead of the curve.

Your brain, your future

Preventing dementia and Alzheimer’s starts with the choices you make every day. By focusing on physical health, mental well-being and meaningful connection, you’re not just reducing your risk — you’re building a better brain for life.

“Cognitive decline isn’t inevitable,” says Dr. Lichtenstein. “Small steps, taken consistently, can have a profound impact on your brain’s long-term health.”