Do you silently worry that you’ll develop dementia? Perhaps you have a family history of cognitive decline or worry that any age-related memory changes you’re already experiencing will get worse.
If so, you’re not alone.
As we age, especially if we have a family history of dementia, many of us worry that it will be our future, too. But reality is more nuanced than that.
An estimated 42 percent of Americans over the age of 55 will eventually develop dementia. But a study released in mid-2025 produces strong evidence of the benefits of lifestyle changes on improving memory. The study, called U.S. POINTER, focused on interventions targeting physical activity, improved nutrition, cognitive and social challenge, and health monitoring.
The structured group in the study, whose participants saw the greatest improvements, engaged in:
- 30-35 minutes of moderate-to-intense aerobic activity four times a week, plus strength and flexibility exercises twice a week,
- Computer-based brain training program three times a week for 30 minutes, and regular engagement in other intellectually challenging and social activities,
- Adherence to the MIND diet, which emphasizes dark leafy greens, berries, nuts, whole grains, olive oil and fish, and limits sugar and unhealthy fats, and
- Regular check-ins on blood pressure, weight and lab results.
The study involved people ages 60-79 with an increased risk of cognitive decline. Study authors said the findings show that making lifestyle changes at any age can benefit cognitive health. The results are consistent with decades of research suggesting that single interventions, like exercise, could reduce brain and cognitive changes related to aging.
Start Even Earlier with Lifestyle Changes to Lower Your Risk of Dementia, if You Can
None of us can change our family health history or genetics. Neither can we change the past nor control everything that will happen to us. But researchers know that changes in the brain begin decades before memory symptoms begin to appear. So the earlier lifestyle changes are implemented, the better.
Nearly half of all dementia cases worldwide could be prevented or delayed by addressing 14 risk factors at different stages of life, according to the 2024 update from The Lancet Commission on dementia prevention, intervention, and care.
Risk Factors for Dementia
The modifiable risk factors, according to The Lancet, are:
- in early life, less education
- in midlife, hearing loss, high LDL cholesterol, depression, traumatic brain injury, physical inactivity, diabetes, smoking, hypertension, obesity, excessive alcohol
- in late life, social isolation, air pollution, and visual loss
High blood pressure alone correlates with as much as a 42% higher risk for dementia. But it is treatable, and controlling it can reduce the risk for heart disease and stroke, and possibly dementia.
In general, doctors and researchers say, what’s good for the heart is also good for the brain. So talk with your medical practitioner about your blood test results. Focus on eating a heart-healthy diet. Get adequate exercise and sleep. Manage stress. Avoid alcohol and nicotine.
Also, stay current on vision, dental, and hearing checkups, and start making small changes in several different areas.
So which of the 14 risk factors apply to you? In which one or two of the areas would you want to start with first?
If you need help establishing healthy habits that stick, you may benefit from working with a coach. Amy Hoogervorst helps sandwich-generation women carve out space for meaningful self-care, so they can keep prioritizing who and what matters most. Subscribe to the Well Check newsletter below to learn more!
