A recent study has projected that new cases of dementia will double by 2060, with an estimated one million adults expected to develop the degenerative brain condition. The disease, which gradually impairs cognitive function, ultimately leaves individuals unable to perform basic daily tasks such as eating, bathing, driving, and managing finances.
While there is currently no cure or prevention for dementia, medical experts emphasize that several lifestyle modifications can help reduce the risk. Christine E. Kistler, associate professor in the University of Pittsburgh’s Division of Geriatric Medicine, notes that general health practices play a crucial role in dementia prevention.
“All of the things that we know are good for health in general are good for preventing dementia,” Kistler said. “Quitting smoking at any age is good for you. Starting to exercise at any age is good for you. We need to keep our brains working and that helps keep our brains healthy.”
Research indicates that adopting a plant-based diet rich in vegetables may slow age-related cognitive decline. Studies suggest that consuming minimally processed plant-based foods, combined with regular exercise and stress reduction techniques, could improve symptoms in individuals diagnosed with mild cognitive impairment and early Alzheimer’s disease.
Andrew Budson, chief of cognitive and behavioral neurology at VA Boston Healthcare System, advocates for a Mediterranean diet approach. “Eating a Mediterranean menu of foods is certainly important, as is engaging in regular aerobic exercise for at least 30 minutes, five days each week,” Budson said. “Diet and exercise will help people to maintain a healthy body weight.”
Paul Schulz, professor of neurology at UTHealth Houston, takes a direct approach with his patients regarding dietary choices. “I tell every patient we need to stop with the ice cream, french fries, and bacon,” Schulz said.

Exercise also helps control weight and reduces the risk of heart disease and other health conditions — including dementia. “Our older patients can’t usually do more vigorous activity, but even walking is effective at reducing Alzheimer’s disease risk,” Schulz said.
Recent studies have revealed an unexpected connection between vaccination status and dementia risk. Research examining flu and shingles vaccines has shown reduced dementia risk among vaccinated individuals. Scientists theorize this protection may stem from the vaccines’ ability to guard against infectious agents, such as herpes viruses, or their role in moderating the immune system’s response to amyloid plaque.
Evidence suggests that daily multivitamin supplementation may provide cognitive benefits. A recent study found that adults aged 60 and older who took daily multivitamins experienced a delay in memory loss of approximately two years compared to those who did not.
Environmental factors also play a significant role in dementia risk. Research has established links between air pollution exposure and increased risk of cognitive decline, while improved air quality has been associated with lower risk rates. This finding holds particular relevance given the growing concerns about climate change and wildfire impacts.
Brain injury prevention remains crucial in reducing dementia risk. Studies have demonstrated that even moderate head injuries sustained at a young age can increase the likelihood of developing dementia later in life. Schulz emphasizes the importance of protective measures: “I tell every client to use their seat belt and wear a helmet when biking or skiing. The same applies for football, soccer and basketball.”
Hearing health has emerged as another critical factor in dementia prevention. Research suggests that addressing hearing loss through proper protection and hearing aid use when necessary can help maintain social connections, which may reduce dementia risk. Studies indicate that social isolation, such as that experienced during the pandemic, may contribute to an increased risk of cognitive decline. Another study pointed out that older people who feel lonely may be at higher risk of dementia.
Medical experts stress the importance of managing chronic health conditions. Hypertension can damage the cardiovascular system and brain, while elevated blood sugar levels associated with diabetes can increase the risk of cognitive impairment. Schulz notes that controlling cholesterol levels may also help reduce dementia risk.
Sleep quality has been linked to cognitive health, with research indicating that both insomnia and daytime drowsiness correlate with a higher risk of Alzheimer’s disease. However, experts caution against relying on sleep medications. While definitive studies are lacking, Kistler notes there is “overwhelming biological plausibility” that these medications could contribute to dementia risk.
Alcohol consumption and smoking have been identified as modifiable risk factors for dementia. According to Schulz, “Smoking can have several effects, including reducing blood flow.” Both habits can exacerbate health conditions that increase dementia risk and raise the likelihood of traumatic brain injuries through accidents.
Mental stimulation through activities such as reading, writing, and solving puzzles may help maintain cognitive function. “I now think of the brain like a muscle, meaning that if we do not exercise it, it performs less well,” Schulz said. He observed accelerated cognitive decline among dementia patients during the pandemic, attributing this to reduced social interaction and mental engagement.
While genetic factors remain beyond control, the research suggests that implementing these science-based lifestyle modifications may help reduce individual risk of developing this devastating condition.