6 Ways to Reduce Your Risk of Alzheimer’s Disease

By Heather Lee, MSN, FNP-C

(For the Alzheimer's Association)

Alzheimer’s disease (AD) is the most common cause of dementia in the United States and

becomes more widespread as the population gets older. Currently, there are approximately 6.7
million Americans over the age of 65 living with Alzheimer’s. This number is expected to
increase to 13.8 million by 2050.

Genetics and family history, along with age, play a large part in a person’s individual risk for
developing Alzheimer’s dementia. But there are many other risk factors that weigh in as well.
You may not be able to fight genetics, but you may have some control over many other factors.

High Blood Pressure

Fact: Elevated blood pressure in middle age increases the risk of dementia and AD. Keeping an eye
on your blood pressure and taking steps to be sure it stays in a healthy range is important to help
prevent dementia. The blood pressure goal endorsed by the American Heart Association is less
than 120/80.

Fix: Low salt diet (less than 2 gm daily), regular physical activity, limiting or avoiding alcohol,
and smoking cessation are all great ways to help manage blood pressure. Your doctor may also
prescribe a medication to control your blood pressure.

High Cholesterol

Fact: There is a link between elevated LDL-C or total cholesterol at middle age and the risk of
AD. In fact, some studies show a THREE TIMES higher risk of AD in middle-aged adults with
high total cholesterol. Higher cholesterol in older adults is also linked with a faster rate of
mental decline in patients with AD.

Fix: Low-fat diet and increased physical activity can help keep cholesterol in check. Your doctor will be able to monitor this and recommend other ways to manage cholesterol.

Obesity and Type 2 Diabetes

Fact: Patients with obesity and type 2 diabetes are approximately 1 ½ times more likely to
develop AD. Studies have shown that insulin helps protect the brain. Insulin resistance in type 2
diabetic patients may lead to mental decline and dementia. Middle aged patients with obesity are
most at risk for developing AD.

Fix: These conditions are best managed with the help of your doctor with dietary changes,
exercise, and medications as needed.

Tobacco Use

Fact: Smoking and tobacco use have been shown to speed mental decline. They affect the
delivery of oxygen to the brain, damage blood vessels and decrease the volume of gray matter
(essential tissue in your brain and spinal cord.) Since tobacco products contribute to many other
risk factors on this list, stopping tobacco use is one of the best things you can do to reduce your
risk of AD.

Fix: Stop smoking! It may take you a few tries but don’t give up. Your doctor and other
resources can help.

Physical Exercise

Fact: People who are physically active, especially in early and middle adulthood, have a lower
chance of suffering from dementia and mental decline. Physical activity also plays a part in
other risk factors like high blood pressure and cholesterol.

Fix: Start with a 15-minute walk three times a week and ramp up as you feel you are able.
Check out local exercise classes or take a chance on a hike for exercise and a view. Soon you’ll
be reaping the benefits!

Brain Training

Fact: Activities that enhance memory and problem-solving skills can help keep your brain
working at its best. Studies have shown an active mind can keep mental decline at a slower pace.
However, more research is needed to see exactly why and how this works.

Fix: Try an online class or take one at a local college. Or maybe learning to play an instrument
or learning a new language is more your style. Puzzles and playing board games also help.

To learn more about Alzheimer’s disease and ways you can support families and people living
with the disease, visit alz.org/RochesterNY.

Alzheimer's Association
The Alzheimer's Association leads the way to end Alzheimer's and all other dementia — by
accelerating global research, driving risk reduction and early detection, and maximizing quality
care and support. Our vision is a world without Alzheimer's and all other dementia.™ For more
information, visit www.alz.org or call the 24/7 Helpline at 800.272.3900.