I’m a doctor and this is everything you can do to reduce your risk of dementia by half – starting from your 30s
Dementia remains one of the biggest health concerns associated with ageing, but a doctor has stressed that developing the condition is far from inevitable.
Practising GP Dr Amir Khan has highlighted evidence suggesting that addressing a series of modifiable risk factors throughout life could prevent or delay almost half of dementia cases.
Drawing on the 2024 Lancet Commission on dementia prevention, intervention and care, Dr Khan said there was ‘a lot you can do’ to protect your brain, from getting your hearing checked to meeting friends for coffee.
The major review identified 14 potentially modifiable risk factors which, if addressed, could theoretically prevent or delay around 45 per cent of dementia cases at a population level.
It doesn’t mean dementia is always preventable, however. Age and genetics remain important factors.
‘Dementia is not an inevitable part of getting older,’ Dr Khan said in an Instagram video.
And some of the protective habits are things people can start incorporating into their lives as early as their 30s.
Get 150 minutes of exercise every week
NHS doctor and practising GP Dr Amir Khan has highlighted evidence suggesting that addressing a series of modifiable risk factors throughout life could prevent or delay almost half of dementia cases
Exercise is one of the simplest places to start.
‘Physical inactivity is one of those recognised risk factors and we know regular exercise helps your cardiovascular system, your blood vessels and your metabolic health – all of which matter to your brain,’ Dr Khan said.
He recommends aiming for around 150 minutes of moderate activity each week and including some strength training – but that doesn’t require becoming a serious runner or spending every evening in the gym.
‘Brisk walks count, any movement counts, dancing, whatever,’ he said.
The message is particularly relevant for people with sedentary jobs, where hours can pass without much more movement than walking between a desk and the kitchen.
Building activity into your daily routine – walking somewhere instead of driving, getting outside at lunch or simply finding exercise you genuinely enjoy – can make the target much more manageable.
Check your blood pressure and cholesterol from your 40s
Brain health and heart health are closely connected, so the things people already monitor to reduce cardiovascular risk also affect dementia risk.
Dr Khan recommends aiming for around 150 minutes of moderate activity each week and including some strength training
‘Generally what’s good for your heart is what’s good for your brain,’ Dr Khan said.
He urged people to make sure conditions and risk factors including high blood pressure, diabetes and obesity are appropriately managed.
The 2024 Lancet Commission also added high LDL cholesterol in midlife to its list of potentially modifiable dementia risk factors.
‘Particularly from your 40s, know your blood pressure, know your cholesterol, know your diabetes risk,’ Dr Khan said.
This approach shifts the conversation around dementia prevention much earlier than many people might expect.
Don’t ignore hearing loss
One of the more surprising risk factors has nothing to do with exercise, diet or memory puzzles.
‘Look after your hearing. This is huge and lots of people don’t think about it,’ Dr Khan said.
Hearing loss in midlife has also been identified as one of the potentially modifiable risk factors for dementia
Hearing loss in midlife has also been identified as one of the potentially modifiable risk factors for dementia.
Dr Khan said there may be several reasons behind the association, including the extra work required for the brain to process sound and the possibility that hearing difficulties can cause people to withdraw socially.
He advised protecting your ears from excessive noise and getting any changes in hearing investigated, rather than simply accepting them.
‘If you notice that your hearing is deteriorating, go and get it checked, don’t just put up with it,’ he said.
Keep learning – and make time to see your friends
Dr Khan said continuing to challenge yourself mentally while maintaining an active social life could also play an important role.
‘Social isolation itself is associated with an increased risk of dementia and there is evidence that people who remain mentally and socially active throughout life have lower rates of dementia,’ he said.
His suggestions are refreshingly straightforward: read books, practice handwriting, learn something unfamiliar, start a hobby, volunteer or join a group.
And maintaining friendships counts too.
‘Just seeing your mates for coffee or drinks absolutely counts as looking after your brain,’ he said.
It’s an important reminder at a time when working from home, busy schedules and increasingly online lives can make in-person social interaction easy to lose.
Protect yourself from head injuries
Finally, Dr Khan urged people to take head injuries seriously throughout their lives.
‘Wear a helmet when you’re cycling, take concussions seriously,’ he said.
Preventing head injuries becomes increasingly important with age, when falls can become a greater concern.
Dr Khan said maintaining muscle strength and balance as people get older can help reduce the likelihood of falls and subsequent head injuries.
None of these measures offers a guarantee against dementia, and people can develop the condition despite doing everything ‘right’.
But the broader message from the research is considerably more hopeful than the idea that brain health is simply determined by age or genetics.
Exercise, cardiovascular health, hearing, social connection and protecting yourself from head injuries are all areas where people can potentially make a difference – and most come with benefits extending well beyond the brain.
