Concerns about memory loss and dementia are common, particularly as people age. While aging is a significant risk factor for dementia, recent studies suggest that up to 45% of the risk may be reduced through lifestyle changes.
“Many of the dementia risk factors are things we can monitor and modify,” said Dr. Juan B. Toledo Atucha, a neurologist at Houston Methodist. “The effects of these habits accumulate over a lifetime, so the earlier we start, the more of a difference we can make.”
Dementia refers to a group of symptoms including memory loss, language problems, behavior changes, and difficulty with thinking or decision-making. According to Dr. Toledo, “More than half the people who die from a dementia condition have at least three different conditions related to their cognitive impairment. It’s not one single problem. It’s multiple conditions causing these symptoms.” Alzheimer’s disease is the most prevalent form, followed by vascular dementia and Lewy body dementia.
Recent advances allow researchers to use biomarkers that detect brain changes up to 20 years before symptoms appear. “We’re now able to use specific biomarkers that can pinpoint changes in the brain 10 to 20 years before symptoms develop,” Dr. Toledo explained.
Unchangeable risk factors include age—dementia commonly appears after age 65—and genetics. For example, “In people of European descent, a gene variant called APOE-ε4 is the strongest inherited risk factor,” said Dr. Toledo. He added that this genetic effect is less pronounced among people of African or Caribbean descent.
Lifestyle choices remain central in lowering dementia risk because cardiovascular health supports healthy brain function. Dr. Toledo stated: “We know that hypertension, high blood sugar, and obesity are all linked to cognitive decline.” Recent guidelines also highlight high LDL cholesterol as an additional concern.
Building cognitive reserve through healthy habits may help protect against neurodegenerative diseases over time: “The lifestyle habits we establish at a young age have a cumulative effect throughout our lifetime,” Dr. Toledo said.
Recommendations from organizations like the American Alzheimer’s Association include maintaining a healthy diet and weight, controlling blood pressure and diabetes, quitting smoking, and staying physically active.
Beyond physical health measures, several strategies may support brain resilience:
1) Challenging cognitive skills through activities such as puzzles or learning new hobbies has been shown in research to support mental sharpness.
2) Maintaining social connections helps reduce isolation—a known contributor to depression and increased dementia risk.
3) Addressing vision or hearing loss can prevent isolation; research indicates that midlife hearing loss accounts for about 7% of dementia cases.
4) Prioritizing sleep quality is important for memory consolidation.
5) Preventing head injuries by using safety gear can lower risks associated with traumatic brain injury.
Early detection remains key since many forms of cognitive decline progress gradually: “Don’t wait until symptoms are severe,” advised Dr. Toledo. Signs such as trouble completing familiar tasks or confusion should prompt medical evaluation.
“It’s never too early to start healthy habits, and it’s never too late to make changes,” concluded Dr. Toledo.
