Alzheimer’s disease is the most common form of dementia, affecting an estimated 400,000 Australians and rising. While we cannot change our age or genetics, the latest research is clear that a meaningful proportion of dementia risk is shaped by everyday lifestyle factors. The 2024 Lancet Commission on dementia prevention identified up to fourteen modifiable risk factors that, when addressed across a lifetime, may prevent or delay around 45 per cent of dementia cases.
That doesn’t mean the risk can be eliminated. But it does mean there are practical, evidence-based steps every Australian can take — at any age — to support long-term brain health and reduce the likelihood of developing Alzheimer’s. Here are eight of the most well-supported.
1. Stay Physically Active
Regular physical activity is one of the strongest protective factors we know of. Aim for at least 150 minutes of moderate-intensity exercise each week — brisk walking, swimming, cycling or gardening all count. Exercise improves blood flow to the brain, reduces inflammation and supports the growth of new brain cells in regions important for memory.
2. Protect Your Hearing
Hearing loss in midlife is now considered the single biggest modifiable risk factor for dementia. Untreated hearing loss increases cognitive load and reduces social engagement, both of which accelerate cognitive decline. If you suspect hearing changes, see an audiologist — modern hearing aids are far less obtrusive than they used to be, and the Australian Government Hearing Services Program subsidises support for eligible adults.
3. Manage Blood Pressure, Cholesterol and Blood Sugar
What is good for the heart is good for the brain. High blood pressure, high cholesterol and uncontrolled diabetes all damage the small blood vessels that supply oxygen to brain tissue. Have these checked regularly with your GP from your forties onwards, and follow recommended treatment if they’re elevated.
4. Don’t Smoke and Limit Alcohol
Smoking damages blood vessels throughout the body, including in the brain. Quitting at any age reduces dementia risk. Heavy drinking — more than around ten standard drinks a week — is also linked with cognitive decline. The Australian guideline of no more than ten standard drinks per week and no more than four on any day is a sensible target.
5. Stay Socially Connected
Loneliness and social isolation are independent risk factors for dementia, possibly because regular social interaction provides ongoing cognitive stimulation and emotional support. Stay in touch with family and friends, join a community group, volunteer, or participate in classes. The form of connection matters less than its consistency.
6. Keep Learning Throughout Life
A “cognitively active” life builds what researchers call cognitive reserve — a buffer that helps the brain compensate for changes that come with ageing. Learning a new skill, language, instrument, or even doing demanding crosswords and puzzles all contribute. The best activity is one that challenges you and that you’ll actually keep doing.
7. Prioritise Quality Sleep
During deep sleep, the brain’s glymphatic system clears out beta-amyloid — the protein that accumulates in Alzheimer’s disease. Aim for seven to nine hours of good-quality sleep most nights. If you snore loudly, wake unrefreshed, or suspect sleep apnoea, see your GP — treating sleep disorders may also reduce dementia risk.
8. Look After Mental Health
Untreated depression in midlife is associated with a higher risk of later cognitive decline. If you’re struggling with persistent low mood, anxiety, or significant life stress, please speak with your GP or a mental health professional. Effective treatment helps both your wellbeing now and your brain health into the future.
When to Seek Assessment
Memory changes can be a normal part of ageing or a sign of something that warrants assessment. If you, or someone close to you, are noticing changes that are interfering with daily life, it’s worth speaking with a GP. Our article on the early signs of Alzheimer’s disease explains what to look for, and our assessment and support in Australia page outlines what local options are available. For a deeper look at the disease itself, see understanding Alzheimer’s disease.
A Final Word
No single change makes the difference. The protective effect comes from many small, consistent choices added up over years and decades. The encouraging news is that it’s never too early — and never too late — to start. To learn more about us, please visit our about page or get in touch via our contact form.