Nearly Half of Cases Could Be Prevented

Dementia is often treated as unavoidable, yet research has revealed that many cases are linked to risks that people can change. In 2024, for example, the Lancet Commission estimated that 45% of dementia cases could be “delayed or reduced” by addressing modifiable risks across life. While that percentage does not guarantee immunity, it does indicate significant leverage. It also explains why experts continue to focus on everyday health markers, such as blood pressure and cholesterol. Public health guidance now treats brain health and heart health as deeply connected goals.

Professor Catherine Mummery made the same point on ITV’s This Morning when she urged people to start with vascular risks. She also highlighted regular exercise, ongoing mental challenge, and a diet built around fresh foods. Those steps line up with WHO guidance, which links lower dementia risk with physical activity, healthy eating, and better control of blood pressure, blood sugar, and cholesterol. Alzheimer’s Society also notes that people with persistent high blood pressure face a higher dementia risk. This article breaks the advice into practical actions, with clear science and realistic expectations. It focuses on routines that most people can repeat and build on, week after week.

What “nearly 50% preventable” actually means

The “nearly half” figure comes from population modelling, not personal prediction. Researchers estimate how many cases are connected to exposures that can change. Alzheimer’s Disease International summarised the 2024 update of the Lancet dementia commission, stating that, “45% of cases of dementia could potentially be delayed or reduced.” That estimate reflects a wider evidence base than earlier reports. The update also added 2 risk factors, including untreated vision loss and high LDL cholesterol.

This life-course framing explains why timing still matters. Early education can shape reserve long before symptoms appear. Midlife blood pressure and metabolic control can shape vessel health for decades. Later-life hearing or vision care can reduce sensory strain and social withdrawal. Several risks cluster together, so one change can affect multiple pathways. Better food patterns can support healthier cholesterol and blood pressure. More daily movement can support weight control and insulin sensitivity. The estimate is a public health guide, not a promise.

Start with blood pressure and protect brain blood flow

Blood vessels feed every brain cell, so vessel strain can become brain strain. High blood pressure can stiffen arteries and strain small vessels deep in the brain. Over time, this can contribute to small vessel disease and raise stroke risk. Alzheimer’s Research UK puts the prevention point plainly, adding, “Testing for and treating high blood pressure is important to reduce the risk of developing dementia.” Their explanation focuses on midlife, because damage can build silently for years.

The practical step is to measure blood pressure and treat it like a vital sign. Many pharmacies offer checks, and clinics can confirm accurate readings. Home monitors can help, yet technique affects accuracy. Sit quietly, support the arm, and repeat readings on different days. If readings stay high, a clinician can guide the next steps. Lifestyle changes can help, but medication often plays a central role. Alzheimer’s Society also summarises the link, saying, “People with persistent high blood pressure are more likely to develop dementia.”

Exercise that raises breathing supports brain health

Exercise supports the brain through routes that often begin in the heart. It can improve vascular function and support healthier blood pressure. It can also support glucose control and reduce depression risk. Sleep often improves, too, which supports attention and memory. The World Health Organization stated, “People can reduce their risk of dementia by getting regular exercise.” In the same guidance, WHO links risk reduction with a healthier weight and healthier vascular markers.

A workable target is moderate activity spread through the week. Many guidelines use about 150 minutes weekly as a benchmark. Moderate means breathing increases, yet conversation stays possible for many people. Brisk walking, cycling, swimming, and dancing can fit this level. People can split an activity into smaller blocks, which helps with consistency. Some prefer movement after meals, because it can support glucose control. The National Institute on Aging notes the evidence is still developing, yet it adds that “preliminary research findings suggest that physical activity may help reduce the risk of age-related cognitive decline.”

Small amounts still count, and strength work helps you stay active

Long workouts are not possible for everyone, especially with pain or frailty. Wearable-device research offers reassurance, because it captures what people actually do. Johns Hopkins Bloomberg School of Public Health reported an analysis using activity trackers in nearly 90,000 adults in the U.K. It found lower dementia risk even with modest weekly activity. Study lead author Amal Wanigatunga said, “Our findings suggest that increasing physical activity, even as little as five minutes per day, can reduce dementia risk in older adults.”

Strength and balance training add another layer of protection. Stronger muscles improve mobility and support glucose handling. Better balance reduces falls, and falls can lead to head injuries. Head injuries are a recognised dementia risk factor in prevention frameworks. Simple strength work can fit most budgets and many bodies. People can use chair rises, wall pushups, light weights, or resistance bands. Balance can come from controlled single-leg stands near a counter. When strength improves, daily activity becomes easier, and consistency rises.

Mental challenge builds reserve and protects everyday skills

Mental exercise is not limited to puzzles, and it is not reserved for younger people. It includes activities that stretch attention, memory, and problem-solving. The Alzheimer’s Association advises people to keep pushing themselves as skills improve. It says, “The key is to keep your brain working hard.” That can mean learning a language, practising music, or studying a new topic. It can also mean group discussion, because conversation demands quick processing. Social engagement can also support mood, which helps follow through.

Cognitive health includes everyday abilities, not only test scores. The National Institute on Aging defines it clearly, stating that “Cognitive health is the ability to think, learn, and remember clearly.” Many people want to keep cooking, managing medicines, and handling finances. Structured cognitive training shows mixed results, yet practice can improve targeted skills. A useful approach is to choose a challenging hobby that stays enjoyable. Then increase the difficulty over time, so the effort stays real. Consistency matters more than novelty alone.

Eat in a way that supports blood vessels and brain tissue

Diet influences dementia risk partly through vascular and metabolic health. High blood pressure, diabetes, and high LDL cholesterol are strongly linked to food patterns. Research often finds stronger signals for overall dietary patterns than for single foods. The National Institute on Aging highlighted this in a report on diet and Alzheimer’s pathology. It stated, “The MIND and Mediterranean diets – both of which are rich in vegetables, fruits, whole grains, olive oil, beans, and fish — are associated with fewer signs of Alzheimer’s disease in the brains of older adults.” The same report describes Rush University Medical Center researchers examining diet and brain changes in an NIA-funded study.

The MIND pattern builds on Mediterranean and DASH principles, yet it stays practical. It emphasises vegetables, especially leafy greens, and it prefers berries among fruits. It includes beans, nuts, whole grains, olive oil, and fish. It also limits red meat and many sweets, which can worsen insulin resistance over time. These shifts can support healthier LDL cholesterol and blood pressure. They can also support a healthier weight, which affects diabetes risk. The goal is not perfect eating. The goal is a pattern that repeats most days.

Reduce ultra-processed foods and added sugar without extremes

Ultra-processed foods often combine refined starch, added sugars, and high salt. They can be easy to overeat, because they deliver many calories quickly. Over time, weight gain becomes more likely, and obesity is linked to diabetes and hypertension. Those conditions raise dementia risk partly through vascular damage and inflammation. The best first step is to look at default foods, not occasional treats. Many people eat the same breakfast and snacks most days. Small changes there can have an outsized impact over months.

The National Institute on Aging describes MIND as a blend of two well-studied patterns. It states, “The MIND diet merges key features of the Mediterranean and the DASH diets.” It also explains that the pattern limits sweets and fast foods. Practical swaps can stay simple. Replace sugary drinks with water, tea, or coffee without added sugar. Keep fruit ready, because it replaces many desserts. Use frozen vegetables and canned beans, because they cut prep time. Build a few repeatable meals that you actually like, so the plan survives busy weeks.

Make changes stick with tracking, support, and medical follow-up

Lifestyle changes work best when they pair with medical checks. Blood pressure, LDL cholesterol, and blood sugar respond to habits, yet biology differs across people. Some people need medication to reach safer ranges, and that is normal prevention care. Evidence from SPRINT MIND helps explain why clinicians take blood pressure seriously. In a National Institutes of Health release, NIH wrote that “intensive lowering of blood pressure may reduce the risk of mild cognitive impairment (MCI).” NIH also notes the study was NIH-funded and tested intensive versus standard targets.

Support can also remove barriers that block consistency. A nurse can review home readings and adjust a plan. A dietitian can tailor meals for diabetes or high LDL cholesterol. A physiotherapist can adapt exercise for arthritis or balance problems. Social support also helps, because someone else expects you to show up. Walking groups can make sessions safer and more predictable. A scheduled class can keep mental challenge regular, even when motivation dips. Tracking helps too, if it stays simple. Check blood pressure, log weekly movement, and notice what derails meals. Then adjust one thing at a time.

A realistic prevention plan starts now

Dementia prevention needs personal choices, yet it also needs supportive environments. Walkable streets and safe parks make movement easier. Accessible clinics make blood pressure control more likely. The National Institute on Aging director Richard J. Hodes said, “Dementia continues to be a large public health challenge.” That reflects population aging and the reality that no single action guarantees prevention. It also reflects why risk reduction still deserves effort. Many actions that lower dementia risk also lower stroke and heart attack risk.

On a personal level, start with one measurable step and build from there. A blood pressure check gives a baseline and a target. Daily movement can become a routine tied to a cue, like after lunch. Food changes can shift LDL cholesterol and glucose control over time. Mental challenge can keep skills sharper and strengthen social connections. Progress can stay gradual and still add up. Stabilise one habit, then add another after a few weeks. Recheck markers every few months and keep adjusting. The aim is not perfection. The aim is a life that supports brain health year after year.

Read More: The 5 Early Behavioral Changes That Signal Signs of Dementia

Conclusion

Dementia risk rises with age, yet many drivers sit within daily choices and medical follow-up. Start with blood pressure, because vessels feed every brain cell and control stroke risk. Check readings, share results with a clinician, and treat high numbers consistently. Move your body most days, because activity supports circulation, sleep quality, mood, and glucose control. Aim for sessions that raise breathing, then add strength work to protect mobility and balance. Keep learning, since challenging hobbies build skills and help maintain social connections. Choose food that supports the heart, including vegetables, beans, whole grains, and healthy oils.

Cut back on ultra-processed snacks and sugary drinks, since they can push weight and LDL upward. Protect hearing and vision, because untreated loss can increase isolation and cognitive load. Prioritise sleep and treat sleep apnea, since poor sleep can impair memory and raise vascular strain. If you smoke, seek support to quit, because tobacco damages vessels and accelerates inflammation. If you drink alcohol, keep intake low, and discuss limits with your doctor when needed. Track progress in simple ways, such as weekly movement minutes and periodic lab results. Over time, steady routines compound, and your brain benefits from blood flow and metabolic health.

Medical Disclaimer: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your physician or another qualified health provider with any questions about your medical condition and/or current medication. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here.

A.I. Disclaimer: This article was created with AI assistance and edited by a human for accuracy and clarity.

Read More: Common Health Conditions Could Be The Root of Dementia