7 Ways to Reduce Your Risk of Developing Dementia and Alzheimer’s
February 16, 2026

Dementia and Alzheimer’s are terms people often use interchangeably — but they’re not exactly the same. Dementia is a broad category describing symptoms like memory loss, confusion, and difficulties with thinking or reasoning that interfere with everyday life. Alzheimer’s disease is the most common cause of dementia, and it involves specific changes in the brain that gradually worsen over time. Most people’s risk increases with age, but research shows many factors that influence risk are modifiable — meaning we can take action throughout life to help keep our brains healthier, longer.


Evidence from health authorities and scientific research suggests that a variety of lifestyle and health habits can help lower your risk — regardless of your age. Below are the seven important lifestyle choices supported by latest medical guidance to maintain brain health and reduce your chances of developing dementia or Alzheimer’s.



7 Strategies for Brain Health


#1 Stay Physically Active


Physical activity is one of the most consistently recommended ways to support brain health. Exercise improves blood flow, supports heart health (which is closely linked to brain health), reduces inflammation, and may help slow cognitive decline over time. Even moderate exercise — like brisk walking, cycling, or dancing — done regularly can make a difference.


Tips to Get Moving:

  • Aim for 150+ minutes of moderate‑intensity activity per week

  • Include strength training (like resistance bands or light weights) at least twice weekly

  • Break up sitting time with short activity breaks



#2 Eat for Brain Health


While no specific food can “prevent” dementia, healthy eating patterns are linked to better cognitive outcomes. Diets rich in fruits, vegetables, whole grains, lean proteins, and healthy fats — such as the Mediterranean or MIND diets — are associated with lower risk of cognitive decline and Alzheimer’s.


Ways to Nourish Your Brain:

  • Load up on leafy greens, berries, nuts, and fish

  • Choose olive oil over saturated fats

  • Limit highly processed foods, excess sugar, and refined carbohydrates



#3 Manage Cardiovascular and Metabolic Health


Conditions like high blood pressure, diabetes, and high cholesterol are linked to increased dementia risk — not just heart disease risk. Controlling these through lifestyle and medical care supports both your brain and body.


Key Actions:

  • Get regular screenings for blood pressure and blood sugar

  • Follow medical guidance for managing chronic conditions

  • Maintain a healthy weight



#4 Keep Your Mind & Senses Engaged


Mental challenges and social connections help build and sustain “cognitive reserve,” which refers to the brain’s resilience against age‑related changes. Staying socially active and mentally engaged is linked to lower risk of cognitive decline.


Brain‑Boosting Habits:

  • Read books, learn a language, or explore new hobbies

  • Play games that challenge memory and reasoning

  • Stay socially connected with friends, family, and community

#5 Address Vision & Hearing Loss


Uncorrected vision or hearing loss can lead to social isolation and reduced cognitive stimulation. Research shows that people who use hearing aids or correct vision loss may experience slower cognitive decline.



#6 Avoid Tobacco & Minimize Alcohol


Smoking damages blood vessels, increases inflammation, and interferes with healthy brain aging — but quitting can significantly reduce risk, even later in life. Alcohol use has also been shown to harm brain health, including short-term memory and cognition.



#7 Prioritize Sleep


Quality sleep supports memory, mood, and overall brain function. Poor sleep patterns and untreated sleep disorders, like sleep apnea, are associated with higher dementia risk. Aim for consistent, restful nights and talk with a healthcare provider if you struggle with sleep.



Final Thoughts

There is no guaranteed way to prevent dementia or Alzheimer’s — age, genetics, and family history play a role. However, lifestyle choices throughout your life can help support brain health. Sustained changes in how you move, eat, think, and engage with the world can meaningfully lower your risk and improve your overall well‑being.


If you’re concerned about dementia or Alzheimer’s risk for yourself or someone you love, consult a healthcare provider with any specific concerns.


A person exercises on a leg press machine at a gym, with their feet pushing against the elevated weight plate.
By Kevan Brooks April 8, 2026
Many Medicare Advantage supplemental benefits go unused. Learn what’s included—like dental, vision, OTC allowances, and more—and how to maximize your plan’s value.
Hands with red-painted nails hold a small cluster of round, white scored tablets over black pants.
By Kevan Brooks April 1, 2026
A Useful Way to Manage High Drug Costs Prescription medications can be one of the most expensive parts of healthcare for people on Medicare. For many beneficiaries, especially those taking specialty medications, the cost of prescriptions can quickly add up. In some cases, a single medication may cost hundreds or even thousands of dollars at the pharmacy. To help address this issue, Medicare introduced the Medicare Prescription Payment Plan , a program designed to make prescription drug costs more manageable by allowing beneficiaries to spread their out-of-pocket costs over time rather than paying them all at once. Unfortunately, many Medicare beneficiaries are not aware that this option exists. While this program is especially helpful for people who face high costs at the beginning of the year, it can also provide meaningful financial relief for those who are newly diagnosed with a serious condition and suddenly need expensive medications. You can learn more about the program directly from Medicare here: https://www.medicare.gov/prescription-payment-plan Why High Drug Costs Can Be Challenging Medicare Part D prescription drug plans often involve deductibles and cost-sharing that can create large upfront costs for medications. At the beginning of the year , these costs can feel especially burdensome because plan deductibles reset in January. Someone who fills a high-cost prescription early in the year may need to pay a large portion of the cost before their insurance begins covering more of the expense. But high costs don’t only occur in January. Many people experience significant prescription expenses when they receive a new diagnosis and start treatment for a condition such as cancer, autoimmune diseases, or other chronic illnesses. Specialty medications used to treat these conditions can be expensive, and the first prescription can create a financial shock for patients who were not expecting it. The Medicare Prescription Payment Plan helps by changing how those costs are paid , turning large one-time pharmacy bills into manageable monthly payments. How the Medicare Prescription Payment Plan Works The Medicare Prescription Payment Plan is available to anyone enrolled in a Medicare Part D prescription drug plan or a Medicare Advantage plan that includes drug coverage . Instead of paying your full out-of-pocket cost when you pick up a prescription at the pharmacy, the payment plan allows you to spread those costs out across monthly payments. Here’s how it works: Your Medicare drug plan pays the pharmacy for your prescription. Instead of paying the pharmacy directly, you receive a monthly bill from your drug plan . Your out-of-pocket prescription costs are divided into interest-free monthly payments over the remaining months of the calendar year. For example, if you fill an expensive prescription in February and enroll in the payment plan, your costs can be spread across the remaining months of the year instead of being paid all at once. It’s important to understand that this program does not reduce the total cost of your medications . Instead, it changes the timing of your payments so the cost is easier to manage. More details about how the program works are available here: https://www.medicare.gov/prescription-payment-plan Why This Program Helps at the Beginning of the Year Many people notice the biggest benefit of the program in January or February because that is when Medicare drug plan deductibles reset. Someone who takes a specialty medication may suddenly face a large pharmacy bill early in the year, before their plan begins covering more of the cost. By enrolling in the Medicare Prescription Payment Plan, that large upfront cost can be spread out across monthly payments, which can make a big difference for people living on fixed incomes. Why It Also Helps After a New Diagnosis The program can also be extremely helpful for people who are newly diagnosed with a serious illness . A new diagnosis often means starting treatment quickly, and the medications prescribed for conditions such as cancer, multiple sclerosis, rheumatoid arthritis, or other chronic diseases can be very expensive. Instead of paying a large pharmacy bill immediately after beginning treatment, the Medicare Prescription Payment Plan allows patients to break those costs into smaller monthly payments. This can help reduce financial stress during an already difficult time and may make it easier for patients to start treatment without delay. Who Is a Good Candidate for the Program? The Medicare Prescription Payment Plan may be particularly helpful for people who: Take high-cost specialty medications Expect to reach Medicare’s prescription drug spending limit during the year Prefer predictable monthly healthcare costs Have difficulty paying large pharmacy bills all at once Have been newly diagnosed with a condition requiring expensive medications On the other hand, people with relatively low prescription costs each month may not see much benefit from enrolling in the program. How to Enroll Enrollment in the Medicare Prescription Payment Plan is voluntary. If you have Medicare Part D coverage, you can contact your drug plan directly to ask about enrolling. The earlier you enroll in the year, the more months your payments can be spread across. However, you can typically enroll at any time during the year if you begin facing high prescription costs. Conclusion High prescription drug costs can create financial stress for many Medicare beneficiaries, particularly when expensive medications are needed unexpectedly. The Medicare Prescription Payment Plan offers a simple solution by allowing people to spread their prescription drug costs into interest-free monthly payments instead of paying the full amount at the pharmacy. Whether those costs appear at the beginning of the year or after a new diagnosis, this program can help make medications more financially manageable and provide greater predictability in healthcare expenses.
Two medical professionals reviewing a chart with a patient in a hospital bed.
By Kevan Brooks February 23, 2026
Medicare hospital coverage has limits. Learn how Medigap plans help cover extended hospital stays and reduce out-of-pocket costs.
Woman holds laughing child indoors, both smiling.
By Kevan Brooks February 9, 2026
Discover how single parents can protect their children with the right life insurance plan. Learn about coverage amounts, policy types, guardianship, and beneficiary planning.
Doctor holding a red heart, smiling. Stethoscope around her neck.
By Kevan Brooks February 2, 2026
February is American Heart Month. Learn simple, preventive steps to support heart health and understand how insurance benefits can help.
Person running on a paved path, wearing white running shoes and black shorts.
By Kevan Brooks January 30, 2026
Discover how consistent daily routines improve sleep, mood, energy, and overall well-being—and how small habits can help your body thrive.
Brown envelope with
By Kevan Brooks January 28, 2026
What To Do If You Are Denied
Elderly person fallen on a rug, holding knee, cane and glasses nearby, with a tipped-over chair in the background.
By Kevan Brooks January 23, 2026
Fall monitors help seniors stay safe and independent. Learn how fall detection devices work, why they matter, and how Medicare Advantage plans may help cover the cost.
Woman holding a Medicare health insurance card, smiling. Card shows name, and Part A/B dates of 01-01-2024.
By Kevan Brooks January 16, 2026
Enrolled in a new Medicare plan? Read practical tips to help you transition smoothly, from reviewing plan materials and sharing your new ID card to confirming coverage and prescriptions.
Man with a bald head, holding phone to his ear, looking down, in an indoor setting.
By Kevan Brooks January 9, 2026
Medicare fraud and scams can put your benefits and identity at risk. Learn common Medicare scam tactics, red flags, prevention tips, and how to report suspected fraud.
Show More