8 Everyday Habits That May Help Reduce the Risk of Alzheimer’s
There is no guaranteed way to prevent Alzheimer’s, and hearing that can feel frustrating. But while no single habit offers certainty, researchers and dementia specialists continue to emphasise that lifestyle factors do matter when it comes to long-term brain health.
Professor June Andrews OBE, a dementia care specialist, highlights eight practical things people can do that may help reduce the likelihood of developing Alzheimer’s. None of them are about perfection. They are about small, realistic choices that support brain and body health over time.
Here are eight habits worth paying attention to.
1. Monitor and build muscle strength
Exercise is often talked about in general terms, but muscle strength deserves particular attention. Weight-bearing movement, strength work and even simple exercises like squats can help maintain physical resilience and support healthy ageing.
This matters because brain health is closely connected to overall physical health. Strength supports mobility, balance, circulation and independence, all of which can affect wellbeing as we get older.
You do not need to become a gym person overnight. Small, regular strength-building habits can still be worthwhile.
2. Keep your brain active
Mental stimulation remains one of the most commonly recommended ways to support cognitive health. Reading, writing, playing board games and trying new activities can all help keep the brain engaged.
The key word here is variety. Familiar activities are valuable, but learning something new may place a different kind of demand on the brain. That could mean trying a new hobby, taking up a craft, learning a few words in another language or simply changing your routine enough to stay mentally alert.
3. Focus on fibre
Gut health and brain health are more connected than many people realise. Professor Andrews highlights fibre as an important part of this, with foods such as brown flour, brown rice and brown bread helping to support gut health.
It can be easy to think about brain health only in terms of supplements or specialist products, but simple dietary habits matter too. A balanced diet that supports the gut may also play a role in supporting the brain.
4. Look after your oral hygiene
Oral health is another area that is easy to overlook. Flossing regularly and seeing a dentist each year may seem unrelated to dementia at first glance, but overall health is interconnected. Looking after your mouth is part of looking after your wider body.
Small habits such as keeping up with dental care can become more important over time, especially when combined with other protective behaviours.
5. Stay social
Social connection matters deeply for emotional wellbeing, but it may also matter for brain health. Maintaining close contact with friends, staying involved in your community and even volunteering can help reduce isolation and keep life mentally and emotionally active.
For many people, staying social gets harder with age, retirement, caring responsibilities or health issues. That is why intentional contact matters. It does not have to mean a packed calendar. A regular phone call, coffee, group, class or volunteer role can all count.
6. Cut back on alcohol
Heavy drinking has been linked with a greater likelihood of developing Alzheimer’s later in life compared with those who drink the least. This does not mean every social drink is a disaster, but it is a reminder that alcohol habits are part of the bigger picture when it comes to long-term health.
If reducing alcohol feels overwhelming, it can help to start by becoming more aware of how much you are actually drinking in a week rather than trying to change everything at once.
7. Get regular hearing checks
Hearing health is often underestimated, yet it plays an important role in how we stay connected and engaged with the world. Regular hearing checks, ideally each year, may help protect not only hearing itself but also the brain’s ability to process sound and stay socially connected.
When hearing declines, people can become more withdrawn without even realising it. That reduction in engagement can affect communication, confidence and quality of life.
8. Quit smoking
Smoking affects circulation, cardiovascular health and many aspects of physical wellbeing, all of which have implications for brain health too. Stopping smoking is rarely easy, but it remains one of the most powerful steps a person can take for their long-term health.
If quitting feels too difficult to think about all at once, support from a GP or stop smoking service can help make it more manageable.
Why these habits matter together
Perhaps the most encouraging thing about these eight habits is that they are not about one miracle solution. They are about the combined effect of small choices repeated over time.
Strength, stimulation, fibre, oral health, social connection, reduced alcohol, hearing care and stopping smoking may all seem like separate pieces, but together they create a stronger foundation for overall wellbeing.
That is often how risk reduction works. Not through one dramatic decision, but through repeated everyday actions that support the body and brain in the long run.
A realistic way to start
If you are looking at this list and thinking it feels like too much, start small. You do not need to do all eight at once. Pick one area that feels most realistic right now. That might be booking a hearing check, going for a walk with a friend, swapping to more fibre-rich foods or adding a few strength exercises into the week.
What matters most is not doing everything perfectly. It is building habits that feel sustainable enough to stick.
When it comes to reducing the risk of Alzheimer’s, everyday choices may not guarantee outcomes, but they can still be a meaningful way to support brain health over time.
