How 7 Lifestyle Choices Can Affect Brain Health and Reduce Alzheimer’s Risk

September 03, 2025

More than seven million Americans are currently living with Alzheimer’s in 2025— and that number is expected to double in the coming decades.1  This progressive disease doesn’t happen overnight.  It often begins subtly with small lapses in memory, and over time can progress to significant changes in thinking, mood, and independence.   

Each September, World Alzheimer’s Month, reminds us not only of the devastating toll this disease takes, but also of the critical importance of protecting brain health long before symptoms appear.  

While genetics plays a role in the development of Alzheimer’s, lifestyle choices can be a powerful counterbalancing tool for prevention.  In fact, the 2024 Lancet Commission Report found that addressing modifiable risk factors (like lifestyle) could reduce Alzheimer’s risk by up to 45% — nearly cutting the odds in half.2  The U.S. POINTER trial confirmed that these kinds of lifestyle changes can help preserve and improve cognitive abilities, even in adults already considered at higher risk.3 

To prevent Alzheimer’s naturally, it begins with establishing a brain-healthy lifestyle.  Below, we’ll explore seven key areas that have been shown to boost brain resilience and support long-term cognitive function. 

1. Stay Sharp by Staying Connected 

We are wired for connection.  Relationships serve as building blocks for a healthy mind, stimulating multiple brain regions, reducing stress, and enhancing memory. 

A large-scale analysis found that loneliness raises the risk of dementia by 14% and cognitive decline by 12%.4  Social isolation also fuels depression, inflammation, and faster memory loss — all of which heighten Alzheimer’s risk over time. 

In contrast, staying socially engaged strengthens neural networks, supports emotional well-being, encourages physical activity, and builds cognitive reserve — the brain’s ability to adapt and protect itself as we age.  Just as importantly, friendships and community ties bring meaning, purpose, and joy, which play a surprisingly significant role in long-term brain health. 

Getting started doesn’t have to be overwhelming.  Try small, intentional steps like: 

  • Scheduling a regular phone or video call with a friend or family member. 

  • Joining a club, class, or volunteer group. 

  • Participating in a book club, game night, or group walk. 

  • Emphasizing casual connections — chatting with a cashier, greeting a neighbor, or smiling at someone on your daily walk. 

Challenge yourself today: Choose one simple way to connect.  Whether it’s a hello, smile, or short message, it counts. 

2. Alzheimer’s and Exercise: Move It, Don’t Lose It 

Your brain loves movement.  Regular physical activity is one of the most effective ways to protect long-term brain health, enhance memory, and improve mood.  Research shows that exercise reduces the risk of dementia by 28% and Alzheimer’s disease by 45%.5  Meanwhile, inactivity is one of the most common risk factors in individuals with Alzheimer’s, accelerating decline through reduced oxygen delivery, increased inflammation, and a higher risk of chronic conditions like diabetes and hypertension. 

Regular exercise enhances brain plasticity and resilience, supporting your brain’s ability to adapt and recover.  It improves sleep quality and energy levels, helps manage weight and chronic conditions, enhances coordination, and reduces the risk of falls.  Physical activity also supports emotional well-being, helping to reduce depression and anxiety, which are also linked to faster cognitive decline.6 

Here’s a simple, yet effective movement plan for regular exercise: 

  • Get your heart rate up (aerobic activity): Aim for at least 150 minutes per week — try brisk walks, cycling, swimming, or even dancing! 

  • Build strength: Two to three sessions a week of light weights, resistance bands, or bodyweight exercises help protect muscles and metabolic health. 

  • Focus on balance and flexibility: Yoga, tai chi, and stretching each improve coordination and reduce fall risk. 

  • Work out, even if it’s short and simple: Even five minutes of stretching, a walk around the block, or parking farther away adds up. 

What matters most is consistency and enjoyment.  When you choose activities you genuinely like, you’re far more likely to stick with them, and your brain will reap the benefits in the long term. 

Challenge yourself today: Take a quick 10-minute walk.  It’s one of the simplest ways to boost circulation, oxygenate your brain, and lift your mood. 

3. Rest and Renew: How Sleep and Cognitive Health Go Hand in Hand 

It’s easy to cut into a good night’s rest to get more work done, stay out late, or binge on your favorite show — but what if putting sleep second was directly harming your brain?  Even small decreases in deep sleep are linked to a 32% higher risk of Alzheimer’s.7  Poor sleep can damage brain function over time, whether caused by insomnia, sleep apnea, stress, or lifestyle factors, such as inactivity or poor eating.  

At night, the brain’s glymphatic system works on removing the waste it accumulates throughout the day.  However, this process of clearing toxins can’t happen without deep sleep, which can lead to elevated levels of beta-amyloid and tau (pathogenic proteins), notable indications of Alzheimer’s disease.  Chronic sleep issues also impair memory and attention, increase inflammation and oxidative stress, disrupt circadian rhythms, and raise the risk of depression and anxiety. 

High quality sleep, on the other hand, enhances memory consolidation and learning, supports emotional balance and stress resilience, aids in detoxification and cellular repair, and boosts energy, mood, and overall quality of life. 

Here are practical ways to build better sleep habits: 

  • Maintain a consistent sleep schedule, even on weekends. 

  • Create a sleep-friendly environment by keeping it cool, dark, and quiet. 

  • Limit screen time and blue light exposure before bed. 

  • Avoid caffeine, alcohol, and heavy meals in the evening. 

  • Practice relaxation techniques like deep breathing, gentle stretching, and following a consistent sleep routine. 

  • Seek medical evaluation for persistent sleep problems, such as sleep apnea. 

Challenge yourself today: Set an earlier bedtime and turn off screens at least 30 minutes before bed.  Small changes like this help train your brain and body to fall asleep more easily so you can wake up feeling refreshed. 

4. Train Your Brain Like It’s a Muscle 

Your mind builds strength when challenged, which encourages cognitive reserve.  Individuals with higher cognitive reserve can delay the onset of Alzheimer’s symptoms, even if underlying changes in the brain have already begun.8  

Cognitive activity declines with age.  After retirement, when work no longer provides daily mental stimulation, many people find themselves with fewer opportunities to solve problems or learn new skills.  This lack of stimulation can increase the brain’s susceptibility to memory loss, confusion, and an earlier onset of symptoms in individuals at risk. 

But actively challenging your brain keeps it sharp and resilient.  Cognitive stimulation boosts memory and learning, strengthens focus and decision-making, and builds a buffer against age-related decline. 

Encourage brain longevity with these fun methods: 

  • Play games or puzzles that test memory, logic, or strategy. 

  • Learn something new, such as a language, musical instrument, or even a recipe. 

  • Read, read, read: Enjoy books you love, interesting articles, and topics outside your usual interests. 

  • Write — whether it’s journaling, creative writing, or everyday note-taking. 

  • Try hobbies that require coordination and concentration, such as painting or knitting. 

Challenge yourself today: Pick one brain exercise that feels fun and a little challenging — try a crossword puzzle, or read an article on a topic you know nothing about.  Even a few minutes a day can promote brain longevity.  

5. How Less Stress Can Delay Alzheimer’s 

Stress and depression are interconnected, and they both contribute to Alzheimer’s risk.  Adults with symptoms of depression are nearly twice as likely to develop Alzheimer’s disease, while the risk is tripled for those with clinically significant depression.9   

Chronic stress maintains high cortisol levels, which in turn fuel inflammation that damages brain cells and disrupts memory.  Stress and depression also commonly disrupt sleep — more than 80% of people with depression experience at least one insomnia symptom, which deprives the brain of its essential nightly repair processes.10  Lifestyle habits often worsen in these circumstances as well, with reduced physical activity, unhealthy dietary choices, and increased social withdrawal. 

Managing stress and prioritizing mental health can protect your brain and improve your overall quality of life.  Lower stress levels support better emotional regulation, reduce inflammation, and enhance brain plasticity. 

Strengthen your stress response and boost brain function with these tips: 

  • Mindfulness and meditation: Even a few minutes a day of guided breathing or mindful awareness can calm the nervous system and sharpen focus.  Here’s a simple guide to yoga and its brain benefits. 

  • Breathing techniques: In moments of tension, try the “4-7-8 method” — inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.  This can swiftly quiet racing thoughts and lower heart rate. 

  • Move your body: Regular physical activity naturally lowers stress hormones while improving mood and circulation to the brain. 

  • Prioritize rest and downtime: Build routines that include relaxation, hobbies, or quiet moments of self-care to give your mind a break. 

Challenge yourself today: Take two minutes right now to pause, close your eyes, and practice a calming breathing technique.  Focus on expanding your abdomen as you inhale, then slowly exhale until your lungs feel empty.  This short exercise can reset your stress response and leave your brain feeling clear. 

6. MINDfull Eating: Nutrition for Brain Health 

Nutrition directly affects inflammation, oxidative stress, blood vessel health, and the integrity of brain cells — all factors in the development and prevention of Alzheimer’s. 

Following a brain-healthy diet, like the MIND diet, offers substantial benefits.  In fact, it can cut Alzheimer’s risk by more than half and keep the brain nearly a decade younger.11  Conversely, diets high in saturated fats, refined sugar, and processed foods accelerate inflammation, insulin resistance, and vascular damage in the brain. 

Eating the right foods leaves lasting benefits, such as preserving synaptic connections, reducing the buildup of toxic proteins like beta-amyloid, improving sleep and mood, and strengthening memory and attention. 

Practical strategies for eating a brain-healthy diet: 

  • Prioritize leafy greens, berries, legumes, whole grains, fish (especially salmon and sardines), olive oil, and poultry. 

  • Limit red meat, butter, cheese, sweets, and fried foods. 

  • Stay hydrated and limit alcohol intake. 

Making changes overnight isn’t realistic — and it’s easy to miss important areas, even when we’re trying to eat well.  Fortunately, a brain-focused supplement like RELEVATE can help ensure you’re filling the gaps and putting your brain health as top priority.  Additionally, when choosing foods, opt for versatile staples like high quality, polyphenol-rich extra virgin olive oil to add to everyday meals for an extra brain boost. 

7. Strengthen Your Heart, Protect Your Brain 

Your heart and brain are deeply connected — what affects one almost always affects the other.  Cardiovascular risk factors like high blood pressure, chronic inflammation, and unhealthy cholesterol don’t just raise the chance of heart disease; they also accelerate brain aging and Alzheimer’s risk.  Research indicates that both conditions share a genetic link through the apolipoprotein E (ApoE) gene, which is involved in cholesterol transport and is associated with susceptibility to Alzheimer’s disease.12,13 

The U.S. POINTER trial highlights this powerful connection: protecting cardiovascular health through diet, exercise, and lifestyle strategies also protects memory and cognitive performance.

High blood pressure can damage delicate blood vessels and impair cognitive function, including memory and concentration.  Chronic inflammation fuels both cardiovascular disease and neurodegeneration.  Elevated LDL cholesterol promotes plaque buildup that restricts blood flow to the brain.  And midlife imbalances in cholesterol and blood sugar increase the likelihood of cognitive decline and Alzheimer’s disease. 

However, maintaining strong cardiometabolic health provides broad-ranging protection.  Balanced blood pressure ensures steady oxygen and nutrient delivery to brain cells.  Healthy cholesterol levels guard vessels against damage.  Maintaining low inflammation levels slows age-related decline, while stable blood sugar supports focus, memory, and learning.  A strong heart truly means a strong brain. 

How you can focus on bolstering both heart and brain health: 

  • Stay active with both aerobic and strength training exercises. 

  • Prioritize high quality sleep to reduce inflammation and support repair. 

  • Practice stress management techniques such as meditation, deep breathing, or engaging in calming hobbies. 

  • Follow a heart-healthy diet by focusing on fiber-rich vegetables, lean proteins, and healthy fats (such as extra virgin olive oil and fatty fish), while minimizing processed foods. 

Don’t Underestimate the Power of Small Lifestyle Changes 

When practiced together, healthy habits don’t just add up — they multiply.  Nutrition, exercise, cognitive engagement, and social connection work in harmony to slow cognitive aging and dramatically improve quality of life. 

The U.S. POINTER study offers one of the most promising windows into this reality.  In just two years, participants who adopted these four lifestyle changes demonstrated significant protection against decline.  Stalling cognitive aging by one to two years is like hitting the brakes on Alzheimer’s risk — a powerful reminder that brain health is not fixed but shaped by daily choices. 

Even short-term lifestyle changes can deliver measurable brain benefits.  And the best news: it’s never too late to start. 

Challenge yourself today: Choose one area — connect, move, rest, eat well, or de-stress — and commit to a small step.  Consistency is what protects your brain for the years to come. 

To help kickstart your journey in these areas and beyond, download our FREE 19 page e-guide on 10 Proven Actions to Strengthen Brain Health, click below to get your guide. 


 

(Stay tuned as later this month, we’ll share insights from our panel of medical advisors, who will dive deeper into healthy aging strategies during this World Alzheimer’s Month.) 

References

1. Alzheimer’s Association. Alzheimer’s Disease Facts and Figures. Alzheimer’s Association (2025). 

2. Livingston, G. et al. Dementia prevention, intervention, and care: 2024 report of the Lancet standing Commission. The Lancet 404, 572–628 (2024). 

3. Baker, L. D. et al. Structured vs Self-Guided Multidomain Lifestyle Interventions for Global Cognitive Function: The US POINTER Randomized Clinical Trial. JAMA 334, 681–691 (2025). 

4. Luchetti, M. et al. A meta-analysis of loneliness and risk of dementia using longitudinal data from >600,000 individuals. Nature Mental Health 2, 1350–1361 (2024). 

5. Pahlavani, H. A. Exercise therapy to prevent and treat Alzheimer’s disease. Front Aging Neurosci 15, (2023). 

6. Pujari, V. Moving to Improve Mental Health - The Role of Exercise in Cognitive Function: A Narrative Review. J Pharm Bioallied Sci 16, S26–S30 (2024). 

7. Himali, J. J. et al. Association Between Slow-Wave Sleep Loss and Incident Dementia. JAMA Neurol 80, 1326 (2023). 

8. Roe, C. M. et al. Alzheimer Disease and Cognitive Reserve. Arch Neurol 65, 1467 (2008). 

9. Sáiz-Vázquez, O. et al. Depression as a Risk Factor for Alzheimer’s Disease: A Systematic Review of Longitudinal Meta-Analyses. J Clin Med 10, 1809 (2021). 

10. Nutt, D., Wilson, S. & Paterson, L. Sleep disorders as core symptoms of depression. Dialogues Clin Neurosci 10, 329–336 (2008). 

11. Morris, M. C. et al. MIND diet associated with reduced incidence of Alzheimer’s disease. Alzheimer’s & Dementia 11, 1007–1014 (2015). 

12. Tini, G. et al. Alzheimer’s Disease and Cardiovascular Disease: A Particular Association. Cardiol Res Pract 2020, 1–10 (2020). 

13. Corliss, J. A twist on the genetic link between Alzheimer’s and heart disease. Harvard Health Publishing (2016). 

 

Back to Blog