Dementia isn’t a single disease, but a term used to describe a range of symptoms that affect memory, thinking, and daily life. People with dementia might forget their best friend’s name or how to get home from a place they visit often. These changes happen because of damage to the brain, and they usually get worse over time.
The good news is that new research shows there are simple things we can do to help lower the risk of dementia—even for people who have genes that make them more likely to develop it.
A recent study, published in the medical journal of the American Academy of Neurology, found that practicing seven basic healthy habits can reduce the risk of dementia, even if someone has a high genetic risk.
These seven habits are called “Life’s Simple 7,” a guide created by the American Heart Association. They’re good for your heart, but as this study shows, they’re also great for your brain.
Here’s what they include: staying physically active, eating nutritious foods, maintaining a healthy weight, not smoking, keeping blood pressure in a healthy range, managing cholesterol levels, and keeping blood sugar levels under control.
In the study, researchers followed nearly 12,000 people over 30 years. This group included people of both European and African ancestry, with an average starting age of 54. At the beginning, everyone reported how closely they followed these seven health habits.
The researchers also used genetic information to figure out who had a higher risk for Alzheimer’s disease, which is the most common type of dementia.
By the end of the study, 1,603 people of European ancestry and 631 people of African ancestry had developed dementia. But those who stuck to the healthy habits were less likely to get the disease—no matter what their genes said.
In fact, each extra point on a lifestyle score (which measured how well they followed the seven habits) was linked to a 9% lower risk of dementia in people of European ancestry.
The researchers say this is a powerful message: even if you can’t change your genes, you can change your lifestyle. And doing so may protect your brain health as you age.
There are a few things to keep in mind. Because there were fewer people of African ancestry in the study, the researchers say more research is needed to confirm that the same patterns apply. Also, the study only looked at two ancestry groups, so scientists want to explore how these habits affect dementia risk in other populations too.
Still, the takeaway is clear: healthy habits matter. Whether you have a family history of dementia or not, following Life’s Simple 7 could help protect your memory and thinking skills for years to come.
So if you’re not already doing so, now is a great time to start. Go for a daily walk, eat more fruits and vegetables, cut back on sugar and processed foods, keep an eye on your blood pressure and cholesterol, avoid smoking, and keep your weight in a healthy range.
Even small steps in the right direction can make a big difference—and it’s never too early or too late to begin.
If you care about dementia, please read studies about Vitamin B9 deficiency linked to higher dementia risk, and flavonoid-rich foods could help prevent dementia.
For more information about brain health, please see recent studies that cranberries could help boost memory, and how alcohol, coffee and tea intake influence cognitive decline.
Copyright © 2025 Knowridge Science Report. All rights reserved.
