10 Ways to Reduce Your Risk of Dementia

While some dementia risk factors, like age and genetics, can't be changed, you can take action to reduce your risk of developing dementia.

The number of people living with dementia is rising. By the year 2050, more than 1.7 million people are expected to be living with dementia in our country, nearly 30,000 in Nova Scotia. But there is hope.

Together, we can take action to reduce our own dementia risk. 

While some risk factors for dementia - like age and genetics - can’t be changed, there are many ways you can take action to reduce your overall risk at any age or stage of your life. Those already diagnosed with dementia can also benefit from taking these actions and improving their brain health. 

We recognize that a number of these actions include consultation with a primary care provider, something that many do not have access to. We encourage you to utilize virtual care or walk in clinics where possible.

Individual circumstances play a major role in one’s ability to manage risk factors. Physical, mental and financial wellbeing, access to services, a support system and countless other things can impact our ability to make lifestyle changes to reduce our risk of dementia and other health conditions. Our risk is modifiable with the right supports in place - you're not sure where to start, contact our Dementia Helpline at 1-800-611-6345.

The Alzheimer Society recommends these 10 evidence-based ways to reduce your risk of developing dementia:

  1. Be physically active each day

Get moving! Walk, dance, swim, bike, do yoga, play pickleball, garden or do chores or yard work. Any physical activity is better than none at all.  

  1. Protect, check and support your hearing

Hearing loss in midlife can increase dementia risk by an average of 90%. Use hearing aids if needed – they help reduce that risk. Protect your hearing from loud noises. Get your hearing tested.

  1. Stay socially active 

Stay connected and engaged with your family, friends and community. Virtual visits and activities count, too! Social isolation in later life can increase dementia risk by an average of 60%.  

  1. Manage your medical conditions and learn more about them  

In collaboration with your healthcare provider, try to manage complex conditions such as diabetes and obesity as best you can. These two conditions in particular can increase dementia risk, among others.  

  1. Quit or reduce smoking 

Quitting or reducing smoking, even in later life, can improve your brain health and reduce your dementia risk. Ask your healthcare team for support! 

  1. Seek support for depression 

Depression is more than just feeling sad. Seeking depression treatment and support will help improve your mood and brain functioning, as well as allowing you to take action on other risk factors.  

  1. Drink less alcohol 

Research shows that higher alcohol consumption in midlife increases dementia risk by an average of 20%. Try out the growing number of mocktail and alcohol-free drink options instead! And if you need help with limiting alcohol, speak with your healthcare provider. 

  1. Protect your heart 

Working with your healthcare provider, monitor and manage your blood pressure and heart health. What’s good for the heart is also good for the brain!

  1. Avoid concussion and traumatic brain injury 

Steer clear of activities where you might put your brain at risk of harm. Wear a helmet where necessary. Follow traffic rules and pedestrian signals. Be aware of your surroundings. Play, travel and work safe! 

  1. Aim to get quality sleep 

Work toward sleeping well for 6 to 8 hours each night. If you experience sleep apnea or other sleep issues, talk to your healthcare provider for treatment options. 

Every action counts. If you can’t improve on one factor here, work on improving others. There's always a chance to take action and reduce your risk in one way or another. 

This webpage was adapted from content created by the Alzheimer Society of Canada.