14 lifestyle factors that increase your risk for Alzheimer’s

45% of Alzheimer’s cases are preventable. How to reduce your risk? Your brain health is shaped by more than genetics. Discover 14 modifiable risk factors linked to Alzheimer’s - and practical steps you can take to protect your cognitive health.

Alzheimer’s disease can feel unpredictable. You might have a family history, notice the occasional forgotten name, or simply wonder what your brain health will look like as you age.

But research offers a reason for hope: up to 45% of Alzheimer’s cases worldwide could potentially be prevented or delayed by addressing 14 modifiable risk factors, according to the 2024 Lancet Commission. These factors span your entire life, from education in early life to hearing, heart health, and social connection as you get older.

This doesn’t mean Alzheimer’s is entirely preventable, or that changing your habits eliminates your risk completely. It means that there are meaningful steps you can take to support your brain health at almost any age.

So, what are the risk factors - and where should you start?

The 14 risk factors linked to Alzheimer’s and dementia

1. Less education in early life

Education helps build cognitive reserve: the brain’s ability to cope with changes and damage while maintaining function. Access to learning opportunities early in life is associated with a lower risk of dementia later on.

What you can do: Keep learning throughout life. Read, explore new skills, take a course, learn a language, or challenge yourself with unfamiliar activities.

2. Hearing loss

Untreated hearing loss may make communication and social participation more difficult. It may also increase the effort required to process sound, potentially affecting cognitive health over time.

What you can do: Get your hearing checked if you notice changes. If you need hearing aids, seek professional advice and use them as recommended.

3. High LDL cholesterol

High levels of LDL, often called “bad” cholesterol, are linked to an increased risk of dementia. Cholesterol is important for the body, but elevated LDL can contribute to cardiovascular disease and may affect brain health.

What you can do: Check your cholesterol, stay physically active, eat a balanced diet, and discuss elevated levels with your healthcare professional.

4. Depression

Depression is associated with a higher risk of dementia, although the relationship is complex. Depression can affect sleep, concentration, motivation, and social connection - and may sometimes be an early sign of other health changes.

What you can do: Take persistent low mood seriously. Seek professional support when needed, and make time for activities, relationships, and routines that support your well-being.

5. Traumatic brain injury

A significant head injury can affect brain function and is associated with a higher risk of dementia later in life.

What you can do: Wear a seat belt, use appropriate protective equipment for sports, and take falls seriously. Seek medical attention after a significant head injury.

6. Physical inactivity

Regular movement supports cardiovascular health, helps manage blood pressure and blood sugar, and benefits overall well-being. Being physically inactive is associated with a higher risk of dementia.

What you can do: Find movement you enjoy and can maintain. Walking, cycling, swimming, dancing, and strength training are all ways to build activity into your week. Start gradually if you are not used to exercising.

7. Smoking

Smoking damages blood vessels and increases the risk of cardiovascular disease, which can also affect the brain.

What you can do: If you smoke, quitting is one of the most valuable steps you can take for your long-term health. Ask a healthcare professional about support and treatments that can make quitting easier.

8. Diabetes

Type 2 diabetes is associated with a higher risk of dementia. Persistently elevated blood sugar can damage blood vessels and contribute to other health complications.

What you can do: Follow recommended screening for diabetes, stay active, eat a balanced diet, and work with your healthcare professional to manage blood sugar if you have diabetes.

9. High blood pressure

High blood pressure can damage blood vessels over time, including those supplying the brain. Its effects may accumulate for years without obvious symptoms.

What you can do: Measure your blood pressure regularly, maintain healthy habits, and follow medical advice if your readings are elevated.

10. Obesity

Obesity, particularly in midlife, is associated with a higher risk of dementia. It can also increase the likelihood of developing conditions such as high blood pressure and type 2 diabetes.

What you can do: Focus on sustainable habits rather than quick fixes: regular physical activity, balanced meals, adequate sleep, and support from a healthcare professional when needed.

11. Excessive alcohol consumption

Excessive alcohol consumption can harm the brain and contribute to other health problems that affect cognitive function.

What you can do: Reduce your alcohol intake and avoid heavy drinking. If you are concerned about your drinking, seek professional guidance.

12. Social isolation

Human connection is important for emotional and cognitive well-being. Limited social contact is associated with a higher risk of dementia, although isolation can also be a consequence of changes in health.

What you can do: Make time for friends and family, join a club, volunteer, or participate in activities that bring you into contact with other people. Small, regular interactions count.

13. Air pollution

Long-term exposure to air pollution is associated with a higher risk of dementia. While you cannot always control the air around you, some exposure can be reduced.

What you can do: Where practical, avoid strenuous outdoor exercise during periods of poor air quality, check local air-quality reports, and choose cleaner routes away from heavy traffic when possible.

14. Untreated vision loss

Uncorrected vision problems can make everyday activities and social participation more difficult. Untreated vision loss is now recognized as a modifiable risk factor associated with dementia.

What you can do: Have regular eye examinations, update your prescription when needed, and seek treatment for vision problems rather than ignoring them.

These factors are associated with dementia risk at a population level. They do not predict whether a specific person will develop Alzheimer’s, and some risk factors cannot be fully controlled. The goal is to reduce risk where possible - not to achieve a perfect lifestyle.

You don’t need to change everything at once

Looking at all 14 factors can feel overwhelming. The good news is that you don't need to overhaul your life overnight.

Start with the areas most relevant to you. If you haven't checked your blood pressure or cholesterol recently, consider booking a checkup. If you spend most days sitting, begin with a daily walk. If you've been feeling isolated, arrange a regular catch-up with someone you enjoy spending time with.

It also helps to think beyond individual habits. Brain health is connected to your overall health, which is why regular medical care, treatment for existing conditions, and addressing hearing or vision problems matter too.

But there's another important question: how do you know where your cognitive health stands today?

But where should you start if you don't know how your cognitive health is doing today? That's where cognitive screening can help.

You can track your blood pressure, cholesterol, blood sugar, and physical activity. But cognitive health is often harder to assess without a dedicated screening.

One established option is the Montreal Cognitive Assessment (MoCA), a cognitive screening tool used by healthcare professionals to assess several areas of cognitive function using written and visual tasks. MoCA is useful when you are already experiencing significant memory loss and other signs of cognitive decline, but it has a lower sensitivity to detect early signs of cognitive decline. So what if you want to screen your cognitive health before significant signs of cognitive decline show up?

Meet Mamsa

Mamsa offers another way to check in on your cognitive health preventively. It's a clinically validated screening method to identify subtle cognitive and neurological declines before they manifest as obvious or severe deficits on standard screening scales, like MoCa. 

Instead of completing a series of written and visual tasks, you record a one-minute voice sample on your phone. You describe a picture while the clinically validated technology analyzes features of your speech, such as fluency, rhythm, and pauses. Your results are delivered within 24 hours.

The idea is to make cognitive screening more convenient and accessible - particularly for adults 60+ who want to be more proactive about their brain health. The screening tells you whether your voice shows early signs of Mild Cognitive Impairment and based on results hives you personalized tips hwo to improve your brain health. If your results indicate significant concerns, Mamsa will recommend consulting your doctor for further evaluation. 

Check your cognitive health with Mamsa →