How To Reduce Your Risk Of Dementia: Understanding The 14 Risk Factors

Wondering how to reduce your risk of dementia? And whether that’s even possible? In fact, 45% of dementia cases worldwide could be prevented or delayed by addressing the key risk factors.

In our latest blog, we’re exploring the 14 main risk factors and offering suggestions to help reduce your risk of dementia.

What are the 14 risk factors for dementia?

First, let’s summarise the 14 modifiable risk factors identified by the Lancet, the trusted medical journal.

They are:

1. Less education
2. Hearing loss
3. High LDL cholesterol (added in 2024)
4. Depression
5. Traumatic brain injury
6. Physical inactivity
7. Diabetes
8. Smoking
9. Hypertension
10. Obesity
11. Excessive alcohol consumption
12. Social isolation
13. Air pollution
14. Visual loss (added in 2024).

Now, let’s break those down into the stages in life where they become a risk, understand why they matter and how to mitigate them.

Early life risk factors

Education

A lack of education is an early-life dementia risk factor.

During childhood, how our brains develop is shaped by our education and experience. A lack of cognitive stimulation early on can have a long-term impact on the brain.

Midlife risk factors

Hearing loss

Untreated hearing loss reduces auditory input to the brain, which can lead to isolation, cognitive decline, and changes in brain structure.

High LDL cholesterol (added in 2024)

A new addition for 2024, high cholesterol – especially high volumes of LDL (“bad” cholesterol) in our 40s, 50s, and 60s can cause proteins to build up in the brain and increase the risk of vascular dementia.

Depression

Chronic depression is linked to changes in brain structure and function which may increase the risk for dementia.

Traumatic brain injury

Traumatic brain injury, or TBI, can cause direct brain damage and inflammation, which can increase your risk of dementia later in life.

Physical inactivity

Inactivity is linked to obesity, cardiovascular disease, and insulin resistance, all of which increase your dementia risk. 

Regular physical activity isn’t just good for your body: a healthy lifestyle supports brain health and reduces the risk of conditions like Alzheimer’s and other types of dementia.

Diabetes

Diabetes damages blood vessels and causes chronic inflammation, which can impair brain function and increase the risk of vascular dementia and Alzheimer’s.

Smoking

Smoking contributes to oxidative stress, inflammation, and vascular damage, which can lead to cognitive decline and dementia. The sooner you quit smoking, the more you reduce the risk of dementia and other long-term health conditions.

Hypertension

High blood pressure damages your blood vessels, reducing brain perfusion and creating a higher likelihood of strokes and vascular dementia.

Obesity

Excess weight contributes to systemic inflammation, insulin resistance, and cardiovascular issues, all of which increase the risk of dementia. 

If you maintain a healthy weight, you can help reduce the risk of dementia and other conditions.

Excessive alcohol consumption

Alcohol misuse damages your brain cells, disrupts cognitive processes, and is associated with conditions like heart disease, liver disease, diabetes, and dementia.

Reduce your risk by limiting alcohol intake, or cutting it out if you struggle to moderate.

Later life risk factors

Social isolation

Isolation limits mental stimulation and increases the risk of depression, both of which are linked to cognitive decline and dementia risk.

Air pollution

Did you know pollution can cause systemic inflammation and neuroinflammation, leading to brain damage over time? This is linked to an increased risk of dementia.

Visual loss (added in 2024)

Finally, visual impairment can cause increased risk of dementia. Sight loss reduces sensory input and mental stimulation, as well as increasing isolation – all key factors which may contribute to cognitive decline and dementia risk.

How to reduce your risk of dementia

The good news is, you have the ability to reduce many of the common risk factors for dementia.

The NHS Prevention Programme has also been created to reduce health inequalities, improve the health of our population, increase early detection, and support self-management.

Here are key ways to maintain a healthy brain and support dementia prevention:

• Keep your brain stimulated
• Be physically active
• Eat a balanced diet
• Use hearing aids and corrective lenses if needed
• Maintain social connections
• Manage chronic conditions
• Quit smoking and limit alcohol
• Get quality sleep
• Protect your head by using helmets and seatbelts
• Reduce stress and manage mental health 
• Minimise air pollution exposure.

Stay mentally active with dementia-friendly games and activities

One great way to stimulate your brain is by participating in dementia-friendly games and activities.

In fact, founder Emily set up A Good Day to do just that after experiencing her Nana Pauline’s journey with dementia.

Read Emily’s story or try out our bestselling Matching Memories conversation game to connect with loved ones of all ages and add sparks of joy into life with dementia.