10 Ways to Reduce Your Risk of Dementia

While some dementia risk factors, like age and genetics, can't be changed, you can take action to reduce your risk of developing dementia.

The number of people living with dementia is rising. By the year 2050, more than 1.7 million people are expected to be living with dementia in our country, nearly 22,000 in New Brunswick.

But there is hope. Together, we can take action to reduce our own dementia risk. 

While some risk factors for dementia, like age and genetics, are beyond our control, there are many impactful actions you can take to reduce your overall risk at any age or stage of your life. Even those diagnosed with dementia can benefit from lifestyle changes that support brain health. 

We also recognize that not everyone has the same ability to make these changes. Systemic inequities, including poverty, colonization, and racism, disproportionately impact some groups, while factors such as physical, mental, and financial well-being, access to healthcare, and support systems all play a role.

Focus on what you can control. If one area feels out of reach, start with a manageable goal elsewhere. Every positive action makes a difference.

If you’re unsure where to start, contact us at 1-800-664-8411 for guidance.

10 Ways to Reduce Your Dementia Risk

The Alzheimer Society recommends these 10 evidence-based ways to reduce your risk of developing dementia. Where appropriate, consult your primary care provider for guidance. If accessing care is challenging, consider virtual options or walk-in clinics, or contact us for help.

1. Be physically active each day
Get moving! Walk, dance, swim, bike, do yoga, play pickleball, garden or do chores or yard work. Any physical activity is better than none at all.  

2. Protect, check and support your hearing
Hearing loss in midlife can increase dementia risk by an average of 90%. Use hearing aids if needed – they help reduce that risk. Protect your hearing from loud noises. Get your hearing tested.

3. Stay socially active
Stay connected and engaged with your family, friends and community. Virtual visits and activities count, too! Social isolation in later life can increase dementia risk by an average of 60%.  

4. Manage your medical conditions and learn more about them 
In collaboration with your healthcare provider, try to manage complex conditions such as diabetes and obesity as best you can. These two conditions in particular can increase dementia risk, among others.  

5. Quit or reduce smoking
Quitting or reducing smoking, even in later life, can improve your brain health and reduce your dementia risk. Ask your healthcare team for support! 

6. Seek support for depression
Depression is more than just feeling sad. Seeking depression treatment and support will help improve your mood and brain functioning, as well as allowing you to take action on other risk factors.  

7. Drink less alcohol
Research shows that higher alcohol consumption in midlife increases dementia risk by an average of 20%. Try out the growing number of mocktail and alcohol-free drink options instead! And if you need help with limiting alcohol, speak with your healthcare provider. 

8. Protect your heart
Working with your healthcare provider, monitor and manage your blood pressure and heart health. What’s good for the heart is also good for the brain!

9. Avoid concussion and traumatic brain injury
Steer clear of activities where you might put your brain at risk of harm. Wear a helmet where necessary. Follow traffic rules and pedestrian signals. Be aware of your surroundings. Play, travel and work safe! 

10. Aim to get quality sleep
Work toward sleeping well for 6 to 8 hours each night. If you experience sleep apnea or other sleep issues, talk to your healthcare provider for treatment options. 

Every action counts. If you can’t improve on one factor here, work on improving others. There's always a chance to take action and reduce your risk in one way or another. 

This webpage was adapted from content created by the Alzheimer Society of Canada.