A study published in Nature Medicine in February 2025 predicts that dementia diagnoses in the United States will almost double over the next 40 years—from 514,000 new cases annually in 2020 to about one million by 2060. Researchers estimate that after the age of 55, the lifetime risk of developing dementia is currently 42 percent, climbing as high as 60 percent for certain demographics.But experts stress that the condition is not inevitable. While genetics play a role, lifestyle factors, from air pollution and gum disease to diet and alcohol consumption, also influence risk. None of these alone causes dementia, but each can weaken the brain’s resilience.
Professor June Andrews, a dementia care specialist and author of Dementia: The One-Stop Guide, believes that “every little helps.” She explains to Daily Mail “Each positive choice, from walking to the shops to keeping blood pressure under control, builds resilience in the brain.” She highlights eight practices she personally follows, many of which cost nothing—that can be built into daily, weekly, or monthly routines.
Building muscle strength
Exercise is one of the most powerful ways to protect both body and mind. Professor Andrews attends weekly training sessions at her local Nuffield gym and has just completed her 100th session. “As I’m an older woman, one of the key things for me is muscle strength,” she says. “For postmenopausal women, these kind of exercises are vital to maintain your bone density and also to maintain your muscle strength.”Strength training not only supports mobility but also improves balance and reaction times—critical for reducing falls, which often complicate dementia care. Andrews adds, “Being strong and knowing how to get off the floor without help is a useful thing to start practicing early so it offers some protection.”
Keeping the brain busy
Mentally stimulating hobbies, from reading to board games, have long been linked to better brain health. Andrews has taken this a step further by learning British Sign Language. “My local college does a British Sign Language programme and I take evening classes which I love,” she says.She values the cross-generational aspect, with classmates spanning 60 years in age. “It may not sound glamorous, but small practical steps that maintain independence really matter,” she adds. Beyond the skill itself, the act of organizing, attending classes, and engaging socially all contribute to mental sharpness.
Choosing fibre-rich foods
There may be no magic anti-Alzheimer’s diet, but nutrition plays a major role in heart and brain health. Conditions such as high blood pressure, obesity, and diabetes—linked to diet—are all known to accelerate cognitive decline.Andrews emphasizes one practical choice: fibre. “A high fibre diet is not going to prevent dementia,” she says. “But it may help reduce the risk of symptoms for longer.” Fibre helps lower blood pressure, improve gut health, and prevent vascular disease. She opts for brown bread, brown rice, nuts, seeds, and vegetables to keep her gut healthy—a factor increasingly linked to brain function.
Prioritizing oral hygiene
Gum disease is more than a dental issue; emerging research suggests it may play a role in Alzheimer’s development. A U.S. study published in Sage Journals found that people with gum disease and mouth infections were more likely to develop the condition.
“Flossing daily or at least regularly flossing, brushing your teeth and visiting the dentist at least every year can keep your teeth and gums healthy,” Andrews notes. Preventing infections in the mouth may help avoid complications that could affect the brain.
Staying socially connected
Isolation is strongly tied to depression, cognitive decline, and even early mortality. During the pandemic, many experts warned that enforced separation could accelerate dementia risk.Andrews makes it a priority to maintain relationships and volunteer locally. “I work hard to keep up with friends every week, I also volunteer in my local carer’s organisation. Any kind of regular social interaction is good for your brain,” she says. Helping others, she adds, is also a mood booster.
Cutting out alcohol
Alcohol can worsen conditions such as diabetes and hypertension while increasing the likelihood of head injuries from falls or accidents. All of these heighten dementia risk.“I’ve given up alcohol altogether now,” Andrews says. “Now that there are so many brilliant zero alcohol beverages, you may find that this is the one transformational change you can make to your diet.” Heavy drinkers, research shows, face the greatest risk of developing Alzheimer’s later in life.
Protecting hearing
Hearing loss is another underappreciated risk factor. A major Lancet study concluded that nearly half of Alzheimer’s cases could potentially be prevented by addressing 14 lifestyle risks, including hearing loss.Andrews takes this seriously. “I have my hearing checked every single year and advise anyone to follow this routine,” she says. Hearing problems can make conversations harder to follow, compounding cognitive decline. “Your brain is very important for hearing. It’s not just your ears. Your brain is important for processing auditory input,” she explains.
Quitting smoking
Smoking and air pollution have both been tied to dementia risk. Andrews admits she once smoked heavily as a student nurse but quit through a hospital cessation program. “I’ve not smoked this century,” she says. “When I gave up, I felt far better.”For older adults especially, she warns, smoking becomes increasingly dangerous. Research suggests that toxins and reduced oxygen supply from smoking can further damage the aging brain.