And yet, the misconception prevails.
With that in mind, we’ve pulled together a list of 5 ways to prevent dementia, backed by a variety of studies and recommendations.
Let’s unpack them, shall we?
Can You Prevent Dementia?
Short answer: yes. But there’s a major caveat.
You see, to some extent, the notion of ‘preventing dementia’ is misleading as it’s less a case of dementia prevention, and more a case of taking steps to actively reduce your risk of dementia. The distinction is subtle, but significant.
For decades, dementia researchers have been studying ways to stave off the condition, analysing everything from lifestyle choices to comorbid conditions. And the results have been, well… mixed.
While it’s true that there’s no magic bullet to prevent dementia, it’s possible to reduce your risk of developing the disease by making key lifestyle changes—from maintaining a healthy weight to keeping your brain active and engaged.
That said, dementia is a complex condition, with multiple underlying causes, so it’s not possible to point to something and say, “this will prevent dementia.”
The upside? You have more control over the situation than you realise. One of the most ubiquitous myths about dementia is that it’s an inevitable part of ageing, but that notion has been widely debunked in many (many) studies.
With that in mind, let’s explore some of the ways you can prevent dementia. (Read: reduce your risk of dementia.)
1.Get Plenty of Exercise
Like any complex condition, dementia has been the focus of thousands—if not tens of thousands—of studies, analysing the condition and its causes from every angle.
And one finding has been consistent: getting a regular dose of physical exercise helps prevent dementia. And it’s no fluke finding, either. Far from it.
In fact, studies have indicated that people who get the blood pumping on a regular basis may be up to 20% less likely to develop dementia than those with a more sedentary lifestyle.
That said, you can’t simply begin an exercise regime when you start to notice the early symptoms of dementia and expect to stave off the condition. Research has indicated lower rates of dementia in those who began (and continued) exercising in their youth and mid‑life.
As for the type of physical activity that supports dementia prevention? It’s a broad church. By definition, physical activity is anything that increases the heart rate for 20–30 minutes. And that can mean different things to different people—especially if you factor in mobility issues.
So while running and sports are the most obvious types of exercise, you might also consider walking, gardening, and even gentle strength training or yoga.
Whatever type of exercise you choose, consistency is key in preventing dementia.
2.Quit Smoking
Smoking is deadly. It is, without exception, the biggest cause of preventable deaths in the UK, according to statistics by Action on Smoking and Health.
But aside from its litany of ill‑effects—from aggressive cancers to diabetes and heart disease—smoking can massively increase your risk of developing dementia.
Sadly, this fact is typically overlooked as we tend to perceive dementia as solely a mental condition, disregarding its many underlying physical triggers. There have been scores of studies assessing the link between smoking and dementia, and the evidence suggests that smoking hugely increases your risk of developing the condition.
You see, smoking damages blood vessels in several ways. It causes them to constrict, breaks down artery linings, and encourages plaque build ups.
In the case of dementia, these blockages in the blood vessels disrupt the flow of blood to the brain, which is a key trigger for vascular dementia*. The cocktail of toxins in cigarette smoke also inflames and ‘stresses’ cells, both of which have been credibly linked to developing Alzheimer’s.
The evidence is eye‑opening and undeniable. Quitting smoking—or never picking up the habit at all—is a key factor of dementia prevention.
*This refers specifically to Sub-cortical Vascular Dementia. Check our guide to the types of dementia for more information.
3.Stay Social
As you age, your social circle can dwindle. Whether it’s due to losing the social contact of work through retirement or so‑called ‘empty nesting’, it can become more difficult to maintain a healthy social life in older age.
And that’s a big deal for dementia as there’s strong evidence to suggest that social isolation increases the risk of developing dementia.
But why?
As you can imagine, it’s a multi‑faceted issue. It might be the inherent lack of physical activity that often comes with social isolation, or the lack of mental stimulation. It might even be the fact that loneliness increases your risk of depression, which, in turn, heightens your risk of developing dementia.
In fact, according to a 2025 study into the link between social isolation and dementia, loneliness increases the risk of dementia by up to 31%, with the risk of Alzheimer’s increased by 14% and vascular dementia by 17%.
Those aren’t the type of statistics that can (or should) be ignored.
So, whether it’s scheduling a regular catch‑up with a friend or family member, joining a community group, or even engaging in online forums, cultivating an active social life, whatever that means to you, can help to prevent dementia.
4. Maintain a Healthy Weight
Your weight is a key factor in your health and wellbeing. As any medical professional will tell you, being overweight puts your body under unnecessary strain, and is linked to everything from heart disease to strokes and beyond.
But obesity can also increase your risk of developing dementia, especially when you consider the proven link between obesity and type 2 diabetes, which is known to directly contribute to developing vascular dementia and Alzheimer’s.
And it goes even deeper than that.
To get technical for a moment, research suggests that a shrinking brain is linked to a higher risk of dementia, and our brains naturally shrink as we age.
But being obese—as in, having too much body fat—ages the brain by up to an additional ten years, opening the door to underlying issues that cause dementia, such as hypertension, depression, and social isolation.
In fact, a study into the link between dementia and obesity on Neurology.org showed that obesity in midlife increases the risk of dementia independent of diabetes and cardiovascular issues, further heightening the risk.
Fortunately, this is something that you’re very much in control of, and taking steps to maintain a healthy weight, such as exercising more and enjoying a healthy, nutritious diet, is one of the easiest ways to prevent dementia.
There are even specific foods that prevent dementia, including colourful fruits and vegetables, berries, whole grains, and nuts and seeds.
So, whether it’s a daily walk or a fruit‑filled breakfast, be sure to maintain a healthy weight.
5. Manage Any Comorbid Conditions
Illnesses rarely travel alone. Your body and brain are a finely tuned machine, so what affects one will invariably impact the other.
And that’s amplified in dementia, which, rather than being a disease with a single cause, is actually an umbrella term for a range of diseases that damage the brain.
Case‑in‑point, a government study into dementia comorbidities (i.e. illnesses that occur together) found that a staggering 77% of people with dementia also had at least one other health issue known to increase the risk of developing the disease.
For example, 44% of people living with dementia have high blood pressure and 17% have a diabetes diagnosis or have experienced a stroke or transient ischemic attack (TIA.) A study into depression and dementia even highlighted that sustained periods of depression can increase the likelihood of dementia by 30–40%, depending on the type.
The humbling truth: people with multiple health conditions are at a significantly higher risk of dementia.
As such, it’s vital that you stay on top of your overall health, attending regular check‑ups and scheduling appointments when something doesn’t feel right. All too often, dementia is understood as something that happens to us, robbing us of any agency in the matter. And while that can be the case, it isn’t always.
Remember, dementia isn’t inevitable. And by managing any comorbid conditions it’s possible to significantly reduce your risk of developing the condition.
And there you have it. Five ways to prevent dementia, from staying fit and active to maintaining a social circle, whatever that means to you.
Dementia is complex, and our understanding of the condition is constantly evolving as we learn more. But the biggest takeaway is that you have more agency over your risk of dementia than you realise, and a few simple lifestyle tweaks can make a huge difference.
For more information on dementia, check out our other articles, including pieces explaining the stages of dementia and what to do after receiving a dementia diagnosis.
Feel like you or a loved one might benefit from dementia care? Get in touch today to see how we can help you.