Dementia Isn't Inevitable
While age and genetics play a role, research shows that a large share of dementia cases may be linked to factors we can change. The 2024 Lancet Commission on dementia identified 14 modifiable risk factors that together account for an estimated 45% of dementia cases worldwide.
Modifiable Risk Factors
- Less education in early life
- Hearing loss
- High LDL cholesterol
- Depression
- Traumatic brain injury
- Physical inactivity
- Diabetes
- Smoking
- High blood pressure
- Obesity
- Excessive alcohol use
- Social isolation
- Air pollution
- Untreated vision loss
How to Protect Your Brain
Stay physically active. Regular exercise improves blood flow to the brain and is one of the strongest protective factors.
Control blood pressure, blood sugar, and cholesterol. What's good for your heart is good for your brain.
Treat hearing and vision loss. Using hearing aids when needed is associated with lower dementia risk.
Stay socially connected. Social engagement keeps the brain active.
Keep learning. Challenging your brain with new skills, languages, hobbies, or puzzles may help build cognitive reserve.
Prioritize sleep. Deep sleep helps clear waste products from the brain.
Don't smoke and limit alcohol.
Protect your head. Wear helmets and seatbelts and prevent falls.
Eat a brain-healthy diet. Mediterranean and MIND diets emphasize vegetables, berries, nuts, olive oil, fish, and whole grains.
Manage depression and stress.
When to See a Provider
Talk with a provider if you or a loved one notice memory problems that are worsening, interfere with daily life, or involve getting lost, repeating questions, or difficulty with familiar tasks. Some causes of memory problems—like low B12, thyroid issues, sleep apnea, and medication side effects—are treatable.
Learn more about lab testing to check for treatable causes here: Heva Lab Testing
The Bottom Line
Nearly half of dementia cases may be linked to modifiable risk factors. Staying active, managing blood pressure and blood sugar, treating hearing loss, sleeping well, and staying connected all help protect your brain.