The Dementia Professor’s 10 Everyday Choices That Can Reduce Dementia Risk

When we talk about dementia prevention, it’s easy to feel overwhelmed. Big lifestyle changes, strict routines, and the pressure to “do everything right” can quickly become exhausting. That’s why Professor Gill Livingston’s approach is so refreshing.

Professor Livingston has been Professor of Psychiatry of Older People at University College London for nearly two decades and led the Lancet Standing Commission on Dementia Prevention, Intervention and Care. According to the Commission, around 45% of dementia cases are preventable or can have their onset delayed.

Rather than focusing on perfection, Professor Livingston centres his own life around practical, realistic habits that support long-term brain health.

The 10 habits he personally follows

1. Wearing hearing aids when needed
Hearing loss is strongly linked to dementia risk. Using hearing aids reduces cognitive strain and supports ongoing social connection.

2. Regular eyesight checks
Vision loss can lead to isolation and reduced activity, both of which increase dementia risk.

3. Being cholesterol aware
High cholesterol in midlife is associated with increased dementia risk later on.

4. Monitoring blood pressure
High blood pressure, particularly in midlife, is a known risk factor for vascular dementia.

5. Limiting alcohol and not smoking
Both alcohol misuse and smoking contribute to brain damage and increased dementia risk.

6. Avoiding coffee late in the afternoon
Rather than obsessing over caffeine entirely, Professor Livingston simply protects his sleep.

7. Not stressing about sleep
Poor sleep is a risk factor, but worrying about sleep can be just as harmful. Consistency matters more than perfection.

8. Staying active throughout the day
Movement doesn’t have to mean intense exercise. Regular activity supports brain blood flow and mood.

9. Staying social and mentally active
Keeping the brain engaged through conversation, learning, and connection is protective.

10. Not obsessing over longevity
Perhaps the most powerful message: quality of life matters more than chasing extra years.

A realistic message worth hearing

What stands out most is that these are sustainable behaviours, not rigid rules. Dementia risk reduction isn’t about living in fear — it’s about making small, supportive choices that fit into real life.