Five Daily Habits That Help Prevent Alzheimer’s (and You Didn’t Know It)

• Prevent Alzheimer’s: Daily habits you can start now!
• Omega-3s protect your brain
• Good sleep prevents cognitive decline

Alzheimer’s disease is a neurodegenerative condition that affects memory and other mental functions.

While there is no cure, numerous studies have shown that certain daily habits can significantly reduce the risk of developing it.

And the best part? Many of these behaviors are simple, accessible to everyone, and you may not have even known they could help.

How to Prevent Alzheimer’s with Small Daily Changes

1. Walk for 30 minutes a day (yes, that’s all)

Regular movement isn’t just good for your heart—it’s also good for your brain.

A study published in Neurology found that older adults who stayed physically active showed less cognitive decline, even if they only walked 30 minutes a day.

Physical activity improves blood flow to the brain, stimulates neurogenesis (the creation of new neurons), and reduces inflammation, which is all helpful to prevent the development of Alzheimer’s.

2. Sleep well (more important than you think)

Sleep is essential for the brain to clear out toxins accumulated throughout the day, including beta-amyloid protein, which plays a key role in Alzheimer’s.

Getting 7 to 9 hours of sleep per night, according to the National Sleep Foundation, helps keep your mind sharp and lowers your dementia risk.

Chronic insomnia, on the other hand, can double the likelihood of experiencing mild cognitive impairment, thus increasing the risk of developing Alzheimer’s.

You may also like: Why Are You Still Tired After 8 Hours of Sleep? The Hidden Causes of Daily Fatigue

3. Eat foods rich in omega-3 to prevent Alzheimer’s

Love salmon, walnuts, and avocado? Good news: those omega-3-rich foods are your brain’s allies.

A study from Tufts University (USA) found that people with higher levels of DHA (a type of omega-3) in their blood had a 49% lower risk of developing Alzheimer’s.

These essential fats protect neuronal membranes and reduce brain inflammation.

4. Learn something new every day to strengthen your brain

Studying a language, playing an instrument, or reading challenging books is a powerful way to boost your “cognitive reserve.”

This concept refers to the brain’s ability to compensate for neuronal damage thanks to previously formed connections.

Researchers at Harvard University have shown that lifelong learning slows cognitive aging as it helps strengthen the brain.

5. Maintain active social relationships

Talking, laughing, making friends, and participating in social groups can be as important as exercising or eating well.

Loneliness and social isolation are linked to a higher risk of dementia, according to the Alzheimer’s Association.

Human connection stimulates brain areas tied to language, empathy, and emotional memory.

Which of these habits is already part of your routine—and which one would you like to start today?

Sources: Neurology, American Academy of Neurology, “Physical activity and cognitive decline in older adults” (2019) / Harvard Health Publishing, “Train your brain: Exercising the mind may delay Alzheimer’s”