Yes, You Can Help Prevent Dementia

Key points

A large body of research finds up to 45% of dementia risk is attributed to factors we can control.
They include exercise, not smoking, eating a healthy diet, and managing health conditions.
Cognitive training, plenty of sleep, and staying socially active are also important factors.

More than 57 million people worldwide live with dementia, and nearly 10 million are diagnosed each year, according to the World Health Organization (WHO). Alzheimer's disease accounts for an estimated 60 to 70 percent of these cases. Although there is no cure for dementia or Alzheimer’s disease, a growing body of research suggests that a there are steps everyone can take to help with prevention.

In July, WHO released the second edition of its guidelines on reducing the risk of cognitive decline and dementia. The main finding: up to 45 percent of dementia risk can be attributed to factors that we can control.

WHO recommends:

Staying physically active, quitting tobacco, cutting back on alcohol, and eating a healthy diet.
Managing high blood pressure, diabetes, and high cholesterol.
Reducing exposure to air pollution.
Using hearing aids if they are needed.
Cognitive training and social activities for adults with normal cognition or mild cognitive impairment.

It’s also important to note there are some preventative interventions WHO does not recommend the use of vitamin B and E supplements, omega-3 fatty acids, or multivitamins for dementia prevention in people without a diagnosed deficiency.

In addition to the new recommendations from WHO, the U.S. National Institutes of Health recently published a 2026 progress report on Alzheimer's and related forms of dementia. The report highlights several studies that focus on prevention including:

A study of more than 11,000 middle-aged and older adults that found consistently taking blood pressure medication is linked to a lower risk of dementia. The finding builds on a landmark study published in 2019 that found intensive blood pressure control reduced the risk of mild cognitive impairment, a common precursor to dementia.
A 2025 study, in which older women with high genetic risk for Alzheimer's underwent brain imaging and a sleep study. Researchers found women who slept shorter periods experienced more memory problems compared to the amount of plaque build-up in their brains (an essential marker of Alzheimer’s disease.) Women who slept longer durations had better memory scores related their plaque levels.
A 2026 study that found that participants who enrolled in a risk reduction program—which included supervised exercise, dietary counseling, cognitive and social engagement, and health coaching—showed fewer signs of dementia developing in brain scans compared to those who didn’t participate. The intervention was more effective for participants ages 60 to 70 compared to those older than 70.

What You Can Do to Reduce Your Dementia Risk

The new findings echo the advice of psychologist and neuroscientist Marlen Z. Gonzalez, executive director of the Community Neuroscience Initiative (CNI), a project at Cornell’s Bronfenbrenner Center for Translational Research that seeks to make neuroscience more accessible and helpful.

Gonzalez offers four evidence-based steps that anyone can take to promote better brain health. “We’ve been calling these ‘grandma’s rules,’” Gonzalez said. “That’s because your grandma probably told you to do these things first. But now neuroscience supports it.”

Cardiovascular health is important. Exercise and consistent treatment of cardiovascular risk factors is good for your brain.
For goodness’s sake, go to sleep. During sleep, our brains consolidate memories and clean out waste products. Sleep is for memory, learning, and emotional regulation.
Be in community. Social supports impact how the brain responds to stress, and cognitive stimulation helps to keep the brain active. Hearing aids are recommended to help prevent dementia in part because they help people stay socially connected.
Eat fresh food. Research finds a connection between eating processed foods and poorer brain health.

The take-home message: The body of evidence continues to demonstrate that lifestyle choices that include exercise, sleep, keeping your brain active and controlling high blood pressure, influence dementia risk.