By Dr. Karen Gilbert, DNP MS RN, Vice President of Education at Alzheimer’s Community Care

A recent article in The New York Times suggested that lifestyle-based interventions for Alzheimer’s may offer “false hope.” As the Vice President of Education at Alzheimer’s Community Care, and someone who has spent decades working with patients and families affected by dementia, I respectfully and passionately disagree.

While the article raises important concerns about promising miracle cures, it overlooks a powerful and proven truth: numerous studies support the concept that healthy lifestyle strategies can reduce the risk of developing Alzheimer’s disease. Further, when implemented in the early stage of the disease, these same strategies can achieve dramatic improvement in cognitive symptoms.

In a world with neither cure nor substantive disease-modifying treatment safe and effective for all, prevention is not false hope; it is real hope, grounded in evidence, and available to all choosing to take advantage of proactive, preventive approaches.

We must move past the idea that Alzheimer’s is inevitable. Science shows us it is not. In fact, a July 2024 report from The Lancet Commission on Dementia Prevention, Intervention, and Care estimates that up to 45% of dementia cases worldwide could be prevented or delayed by addressing modifiable risk factors such as poor diet, high blood pressure, physical inactivity, type 2 diabetes, hearing loss, and social isolation.

Here are five lifestyle changes that research shows can help protect your brain and your future:

Adopt a Brain-Friendly Diet

Diets rich in leafy greens, whole grains, legumes, berries, and healthy fats have been linked to lower rates of cognitive decline and improved memory. The MIND diet, for example, has been shown to reduce the risk of Alzheimer’s by up to 53% when followed rigorously.

So, the next time you want something greasy or fatty, consider a salad instead. Your brain will thank you.

Prioritize Physical Activity

Aerobic exercise increases blood flow to the brain and supports the growth of new neural connections. Studies show that even brisk walking a few times a week can reduce the risk of Alzheimer’s by nearly 50%.

You don’t have to go out and sign up for a 5K tomorrow. 2.5 hours of exercise per week (an average of barely 22 minutes per day) can go a long way. The best exercise is the one you will do consistently. A walking routine is excellent.

Get Quality Sleep

Poor sleep hygiene has been linked to higher accumulation of beta-amyloid, a hallmark of Alzheimer’s pathology. Sufficient deep and dream sleep helps the brain clear toxins and reduce neuroinflammation.

Look at it this way, getting your zzz’s isn’t lazy, it’s neural housekeeping.

Take Care of Hearing and Vision

Sensory impairments are emerging as significant and modifiable risk factors. Addressing hearing loss with appropriate hearing aids and maintaining proper vision care help reduce cognitive strain and social isolation, both of which contribute to developing symptoms of dementia.

It’s time we stopped turning a deaf ear…and maybe read the fine print.

Be Engaging

Isolation is a known accelerator of cognitive decline. Community activities, brain games, and continued learning help preserve executive function and memory.

Whether it’s Words with Friends, Connections, Sudoku, or a crossword puzzle, do something that is fun for you and keeps your brain sharp.

Now, these interventions aren’t miracle fixes. They won’t reverse late-stage Alzheimer’s, and they shouldn’t be sold as such. But when adopted early, particularly in midlife, they can delay onset and slow progression. That’s not speculation; it’s science.

We don’t dismiss lifestyle changes in managing heart disease or diabetes. We don’t call dietary counseling or exercise “false hope” for people with high blood pressure.

Alzheimer’s should be no different.

At Alzheimer’s Community Care, we believe that knowledge is power. We believe in science, in early action, and in the dignity of giving families the tools they need to fight back. To say that lifestyle interventions offer “false hope” is not only dismissive, it’s wrong. What they offer is real hope, rooted in real science.