Donate now See menu Shop Support line Search Home About dementia Risk factors and prevention How to reduce your risk of Alzheimer's and other dementias How to reduce your risk of Alzheimer's and other dementias Although getting older is the biggest risk factor for dementia, evidence shows there are things you can do to help reduce your own risk. These include keeping active, eating healthily and exercising your mind. 1. Be physically active Doing regular physical activity is one of the best ways to reduce your risk of dementia. It’s good for your heart, circulation, weight and mental wellbeing. It’s important to find a way of exercising that works for you. You might find it helpful to start off with a small amount of activity and build it up gradually. Even 10 minutes at a time is good for you and try to avoid long sitting down for too long. Aerobic activities Each week, you should aim for either 150 minutes of moderate aerobic activity, such as brisk walking, riding a bike or pushing a lawnmower, or 75 minutes of vigorous aerobic activity, such as jogging, fast swimming or riding a bike up a hill. You should also build in some resistance activities that require strength and work your muscles twice a week, such as digging in the garden, or exercises, such as push-ups and sit-ups. Alternatively, take part in activities that are both aerobic and resistance, such as football, running, netball or circuit training. Physical activity guidelines for adults How much physical activity do adults aged 19-64 years old need to do to stay healthy? Learn more 2. Eat healthily A healthy, balanced diet may reduce your risk of dementia, as well as other conditions including cancer, type 2 diabetes, obesity, stroke and heart disease. Eat a balanced diet Eat at least five portions of fruit and vegetables a day. Eat protein (such as oily fish, beans, pulses, eggs or meat) at least twice a week. Limit your sugar intake, and look out for hidden salt. Eat starchy foods like bread, potatoes and pasta. Eat less saturated fat and look at the Eatwell Guide from the NHS. Drink 6–8 glasses of fluid (such as water, lower fat milk and sugar-free drinks) a day. 3. Don't smoke If you smoke, you’re putting yourself at much higher risk of developing dementia. You’re also increasing your risk of other conditions, including type 2 diabetes, stroke, and lung and other cancers. Smoking does a lot of harm to the circulation of blood around the body, including the blood vessels in the brain, as well as the heart and lungs. Tips for stopping smoking Talk to your GP or pharmacist about different ways to stop smoking. Try using a date or event as motivation for stopping. For example, you could make it a new year’s resolution, or give up during October as part of Stoptober. Consider using a less harmful alternative nicotine-containing product such as e-cigarettes, lozenges or gum. Try using NHS Smokefree support services, which include a helpline, app and local support services. 4. Drink less alcohol Drinking too much alcohol increases your risk of developing dementia At most, you should aim to drink no more than 14 units each week. If you regularly drink much more than this, you’re at risk of alcohol-related brain damage. If you drink as many as 14 units in a week, try to spread them out over at least three days. Tips for cutting down on alcohol Set yourself a limit and keep track of how much you’re drinking. Try low-alcohol or alcohol-free drinks. Try to alternate between alcoholic and soft drinks. Take advantage of particular dates and events to motivate you. For example, you could make a new year’s resolution to drink less. Risk factors you can't change Discover how age, genetics, gender and ethnicity can affect your risk of developing dementia. Learn more 5. Exercise your mind Keeping your mind active is likely to reduce your risk of dementia. Regularly challenging yourself mentally seems to build up the brain’s ability to cope with disease. One way to think about it is ‘Use it or lose it’. Find something you like doing that challenges your brain and do it regularly. It’s important to find something that you’ll keep up. For example: study for a qualification or course, or just for fun learn a new language do puzzles, crosswords or quizzes play card games or board games read challenging books or write (fiction or non-fiction). Talking and communicating with other people may also help to reduce your risk of dementia. Make an effort to keep in touch with the people who are important to you, such as friends and family. Volunteering, or joining a club or community group are also good ways to stay socially active. 6. Take control of your health Mid-life is an important time to start taking care of your health, if you’re not doing so already. It’s important to see your GP if you’re worried about health problems such as depression, hearing loss, or not getting enough sleep. All of these might increase your risk of dementia. England Go to your free NHS health check if your GP invites you – it’s like an MOT for the body. It is important to attend as it might give you the plan you need to make changes. This check is available to anyone aged 40–74 and living in England. It is designed to identify any early signs of dementia, as well as high blood pressure, type 2 diabetes, heart or kidney disease and stroke. Wales You are encouraged to use the free online health and wellbeing check. Northern Ireland You can book a Well Check via Northern Ireland Chest, Heart and Stroke (NICHS). Dementia: Reducing your risk Our free booklet outlines helpful ways to reduce your dementia risk. Download now Think this page could be useful to someone? Share it: Categories Risk Reduction, Healthy eating, Exercise and Physical activities Further reading What kind of information would you like to read? Use the button below to choose between help, advice and real stories. Decide what you see My dad inspired my song that fundraises for dementia research Real stories Nigel Starmer-Smith enjoyed an incredible sporting career and, to his son Charlie, has always been a hero. Following many challenges as a family, including the progression of Nigel's dementia, Charlie relied on music to unpack his feelings. Now he is fundraising for Alzheimer's Society with his song, Spotlight. 26 November 2021 0 Activity ideas: Autumn festivals Advice We look at ways for people affected by dementia to continue enjoying festivities, both indoor and outdoor, during autumn this year. 02 November 2021 0 Taking part in a ‘home Olympics’ made a man with dementia feel part of a team... and competitive again! Real stories Tommy Dunne in Liverpool, aged 68 and living with Alzheimer’s, tells us about being part of the Home Games. 30 September 2021 0 Previous Next Sign up to get twice-monthly e-newsletter updates from Alzheimer’s Society. You can change what you receive at any time and we will never sell your details to third parties. Here’s our Privacy Policy. Useful links Jobs Working for us Contact us Publications and factsheets Training and conferences Blog Legal information Cookies Report a website problem Facebook Twitter Instagram Youtube All content © 2021 Alzheimer's Society. Registered office at Alzheimer's Society, 43-44 Crutched Friars, London, EC3N 2AE Alzheimer's Society is a registered Charity No. 296645. Registered as a company limited by guarantee and registered in England No. 2115499 We use some essential cookies to make this website work. 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