Quick version
As the population ages, the number of people living with dementia is expected to increase sharply worldwide over the coming decades.
But — the good news is that a growing body of research shows that our lifestyle plays a major role in how high our risk of developing dementia is, and that there are many things we can do already today to reduce that risk.
Statistics: Nearly half of all dementia cases may be preventable
A large international research review showed that up to 45% of all dementia cases globally could either be completely prevented or delayed if preventive measures were taken and certain lifestyle- and health-related risk factors were addressed throughout life.
This does not, of course, mean that one can guarantee never developing dementia — but the risk of developing dementia is significantly reduced when living a health-promoting lifestyle.
What affects the risk?
Research points to several modifiable risk factors that are strongly linked to dementia — in other words, factors you can influence yourself:
Lifestyle factors strongly associated with increased dementia risk
- Sedentary behavior and physical inactivity
- Smoking
- Excessive alcohol consumption
- Overweight and obesity
- High blood pressure and diabetes
- Social isolation
- Insufficient education and mental stimulation
- Untreated hearing and vision impairment
- High levels of “bad” LDL cholesterol in the blood
These are factors that repeatedly appear in multiple research reports and are important for both cognitive health and dementia risk.
The expert: 5 tips from Erik Lind, specialist in geriatrics
Erik Lind, a geriatrician with long experience in the health of older patients, explains:
“Dementia diseases are complex conditions in which genes, lifestyle-related diseases, and lifestyle all interact. We can reduce our own risk of developing dementia, especially through our daily habits — and it is particularly valuable to establish healthy habits early in life and maintain those changes over time.”
1. Get moving – physical activity is key
- Regular physical activity is one of the strongest protective factors for brain health.
- Studies show that regular exercise lowers the risk of dementia by improving blood flow to the brain, reducing body weight and blood pressure, decreasing inflammation, and strengthening cardiovascular health.
- It doesn’t have to be intense workouts — daily walks, cycling, or activities such as dancing also count.
Erik says:
“It is encouraging that research shows even short daily activity sessions can benefit brain function — especially for those who are otherwise inactive. However, to maximize protection against dementia and other chronic diseases, we still recommend aiming for at least 150 minutes of moderate activity per week, combined with strength training and reduced sedentary time — as long as your body can handle it.”
2. Eat brain-friendly foods — diet affects the brain
- As we know, our bodies are affected by what we eat — and the same applies to the brain:
- A diet rich in vegetables, fruits, whole grains, healthy fats, and fish is associated with better cognitive health.
- Research shows that a healthy diet combined with other good lifestyle habits provides multiple positive effects.
Erik says:
“Avoid large amounts of saturated fat and sugar, and instead focus on fresh ingredients and heart-healthy fats found in nuts, olive oil, and oily fish.”
3. Train your brain and stay social
- Engaging in stimulating mental activities and maintaining social connections is important, as it helps build what is known as cognitive reserve — the brain’s ability to better cope with damage or disease.
- Reading, playing games, learning new skills, and social interaction can all contribute.
- Loneliness and social isolation are associated with a higher risk of dementia.
Erik says:
“Staying connected with others and regularly challenging your brain is like mental exercise. It can truly make a difference, both in the short and long term.”
4. Say no to tobacco and limit alcohol consumption
- Smoking damages blood vessels and the brain — and increases the risk of dementia.
- Heavy alcohol consumption is linked to impaired brain health.
Erik says:
“Reducing or quitting smoking entirely benefits the whole body — including the brain. The same applies to alcohol, which is why it’s important to review your consumption if you drink, to ensure a moderate intake.”
5. Take care of your body — throughout life
Cardiovascular diseases and metabolic conditions such as diabetes and high blood pressure are strongly linked to dementia.
- Keep blood sugar and blood pressure under control
- Monitor your cholesterol levels
- Follow up your values with regular health check-ups
Research also shows that long-term stress may increase the risk of cognitive decline, partly by negatively affecting inflammation, blood pressure, and sleep. Reducing stress and prioritizing regular, restorative sleep is therefore an important part of a dementia-preventive lifestyle.
Another preventive measure that has shown potential is vaccination against shingles. New studies suggest that the shingles vaccine not only protects against painful herpes zoster infection, but may also reduce the risk of developing dementia in certain groups. Read the article here.
Erik says:
“The best preventive medicine is prevention — keeping the body in balance as much as possible. Dementia is not inevitable. You cannot change your age or your genes, but you can change how you live your life — and that makes a difference.”