27/07/2026
An expert shares 5 top tips on how to reduce your chances of dementia - even later on if life.
Dementia can affect any of us, but small everyday choices can help protect your brain and lower your risk. Dr Harry Pritchard, Alzheimer’s Society Research Fellow at the University of Manchester, breaks down five simple habits that support long‑term brain health.
1️⃣High blood pressure
High blood pressure puts strain on your arteries, including those in the brain. Over time, this can damage blood vessels and reduce oxygen delivery to brain cells, increasing the risk of dementia. Midlife hypertension (ages 40-64) is particularly linked to later dementia.
2️⃣Obesity
Obesity between ages 35-65 raises dementia risk by around 30%. Excess weight is associated with high blood pressure, diabetes, and chronic inflammation – all of which negatively impact brain health. Eating a balanced diet and exercising regularly are key strategies.
3️⃣Type 2 diabetes
Type 2 diabetes and prolonged high blood sugar damage blood vessels in the brain, allowing toxins to reach nerve cells and impair brain function. Managing diabetes with diet, exercise, weight control, and medication reduces this risk.
4️⃣Smoking
Smoking harms blood vessels and decreases oxygen supply to the brain, contributing to dementia risk. Stopping smoking reduces risk toward that of non‑smokers, with earlier cessation yielding better outcomes.
5️⃣Regular exercise
Regular exercise, from walking and gardening to running, improves heart and blood vessel health, boosting blood flow to the brain. People who exercise regularly are estimated to be up to 20% less likely to develop dementia than inactive individuals.
