For many people, Alzheimer’s disease feels like a concern for much later in life that you may not take seriously as a young adult. It is often associated with aging, memory loss and other symptoms that show up in your 70s or beyond. But what most people do not realize is that the disease process may begin decades earlier.
“Alzheimer's should be on everyone’s radar because of the growing prevalence of the disease and how it progresses silently for years,” says Chimere Willis Nnaji, MD, a family medicine physician affiliated with Memorial Hermann. “The disease can begin up to 20 years before you notice anything wrong.”
In other words, by the time symptoms appear, the groundwork has already been laid.
“People need to know that the disease process itself does not start in your 70s; it can start in your 30s or earlier,” he says. “By the time the symptoms appear decades later, the damage is already done. So, your window to engage with practices that help mitigate this disease is now.”
Why Early Prevention Matters
Alzheimer’s is becoming more common worldwide. According to the National Institute on Aging, more than 6 million Americans are currently living with Alzheimer’s disease, and that number is expected to rise significantly in the coming decades. This growing prevalence is part of why early preventive action matters. However, it is incredibly difficult to diagnose Alzheimer’s early on.
Many people assume there is a reliable test that can predict Alzheimer’s early; however, it’s not that straightforward. Dr. Nnaji points to family history as one of the key factors that indicate whether an individual is at risk of developing the disease. Other tools exist, but he notes that they are limited. That’s why he says "developing healthy habits that can help mitigate and/or delay the onset of Alzheimer’s is the next best course of action.”
Habits That Support Optimal Brain Health
Because there are no tests that reliably indicate whether a person will develop Alzheimer’s disease, it’s a good idea to be proactive with your brain health. There are some things you can do well before symptoms develop to mitigate your risk. Below are some of the most impactful areas to focus on.
Move Your Body Regularly
Physical activity plays a major role in brain health. “Studies have shown that engaging in physical activity can be beneficial in supporting good brain volume, more gray matter and better cognitive function,” Dr. Nnaji says.
But beyond cardiovascular exercises, he points out that strength training may offer additional benefits. “They also showed that resistance training releases some myokines [small signaling proteins and peptides] that can help, that cross the blood-brain barrier and can grow neurons in your hippocampus, a part of your brain that is vital for short-term and long-term memory,” he explains.
Prioritize Sleep
Sleep is one of the most important and often overlooked factors in brain health. “Not getting good sleep raises your amyloid beta,” Dr. Nnaji says, referring to the protein associated with plaque buildup in the brain associated with Alzheimer’s.
Over time, the effects can add up. “The damage can accumulate, similar to how compound interest works with money on an unpaid credit card bill,” he explains. “You can never get ahead of it, if you're not getting adequate, good sleep.”
Focus on a Brain-Healthy Diet
Diet also plays a role in protecting brain function, particularly foods rich in omega-3 fatty acids, which support vascular and cognitive health. These can include:
- Fish
- Lentils
- Legumes
- Avocados
- Flaxseed oil
- Chia seeds
- Walnuts
- Soybeans
At the same time, limiting sugar is key. Controlling your sugar intake should decrease insulin resistance and support your overall brain health.
Consider Supplements Carefully
Some supplements may support overall brain health, but Dr. Nnaji emphasizes the importance of talking to your physician before starting anything new.
There are many supplements marketed as being supportive of brain health. Magnesium, for example, may help with multiple factors tied to cognitive health, such as improving sleep quality, decreasing stress and controlling high blood pressure.
Similarly, Vitamin D can be important in preventing Alzheimer’s, as Dr. Nnaji points out that low levels of Vitamin D have been associated with worse cognitive performance and higher dementia risk.
Emerging research is also exploring the benefits of taking creatine. “Studies have shown that patients who take about 20 grams of creatine daily have preserved cognitive function and increased energy levels,” he says.
Keep Your Brain Active and Avoid Risky Habits
Mental stimulation helps build what experts call “cognitive reserve”, which helps people build their memory retrieval pathways. Activities that challenge the brain and strengthen those pathways over time include:
- Daily crossword
- Puzzles
- Reading
- Learning a new language
- Practicing a musical instrument
It’s important that you choose something mentally stimulating that you enjoy because consistency matters more than the specific activity. While these activities may not prevent Alzheimer’s disease, they certainly can delay symptoms and improve your brain health.
Just as some habits support brain health, others can work against it. Common risky habits that can hurt brain health include:
- Poor sleep
- Lack of physical activity, especially aerobic exercise
- Diets high in processed foods and sugar
- Social isolation
- Unaddressed hearing or vision problems
- Uncontrolled blood pressure, cholesterol or other metabolic conditions
Managing overall health plays a significant role in protecting the brain.
It Is Not Too Late to Start
While lifestyle changes can help mitigate Alzheimer’s disease and other cognitive decline at any age, the most meaningful impacts occur when a person starts early.
“I liken it to someone who's trying to start investing into a 401(k),” Dr. Nnaji says. “People who invest early get a higher payoff, but it's never too late to start. It’s the same with these healthy brain habits: The benefits will be there whenever you start, but the earlier you start, the greater the potential impact.”
