Optimising brain health in later life: Can we reduce our chances of developing a dementia?
14th May 2026
Dr Laura Meader, Clinical Neuropsychologist, May 2026
We often hear reference to an “ageing population”, since people are continuing to live longer, particularly in developed countries. This has meant an increase in the numbers of people living with a dementia, which is estimated at around 1 million in the UK currently and predicted to rise to 1.4 million by 2040 (Alzheimer’s Society).
Given its prevalence, there is a shift towards seeing dementia as a long-term health condition rather than a label to fear as we become older. There has been excellent awareness-raising around dementia over recent years, as well as improved support and services for people with dementia and their families. This has given rise to the concept of “living well with dementia”, in other words managing the symptoms in a way that minimises distress for those living with dementia the people who care for them. Nevertheless, many of us wish to live healthily and independently for as long as possible and to avoid or delay the onset of conditions such as dementia later in life.
Factors associated with developing dementia
There is a large amount of research focused on trying to understand who develops dementia and why. It is known that there is huge variation in regard to both the demographics of people with dementia as well as the causes. This is partly because there are many different types of dementia with varied underlying pathology. Some of the factors linked to the development of dementia are explored below, with a focus on modifiable aspects.
Factors we cannot influence
Increasing age appears to be the consistent greatest factor influencing dementia onset. Dementia rarely appears before age 65, yet by age 80 the chances of developing a dementia increase significantly. According to the Alzheimer’s Society (www.alzheimers.org.uk), recent estimates suggest around 1 in 20 people under 65 have a dementia, rising to 1 in 6 of those aged 80 and older. The website also reports that women are more likely than men to have dementia. It is not entirely clear why this is the case, but one reason is women’s greater life expectancy, given dementia is more common as we age.
Our genetics can play a role, in that the presence of certain genes make dementia more likely to arise, such as with APOE-4 in Alzheimer’s disease. This is a complex area that is not possible to discuss in detail here. If you are concerned about a family history of dementia, it may be helpful to seek advice from a qualified medical professional.
Modifiable factors that promote brain health
A recent paper has proposed that up to half of cases of dementia could be prevented through a combination of lifestyle factors and appropriate treatment of a range of health conditions and sensory issues (Livingston et al., 2024). It is thought that brain health is important across the lifespan, but that it is “never too late” to work towards having a healthy brain and in turn reducing the chances of developing a dementia (Lugavere et al., 2019).
Many of the lifestyle factors cited in research papers and books on the subject of brain health share similarities with the advice on heart health. This is because brain functioning relies upon the circulatory system working well to ensure oxygen and nutrients reach the brain via its blood supply. We therefore want to have good blood flow and to prevent damage to blood vessels. Diet and exercise are two factors that are closely linked to heart and brain health and are often modifiable with lifestyle changes. It is no surprise, then, that these areas have received a great deal of research attention in relation to brain functioning as we age.
A brain-healthy diet
You may have heard about the benefits of a “Mediterranean diet”. There have been numerous research studies on this, giving robust evidence to suggest that a diet rich in fruit, vegetables, legumes, fish, and olive oil, and a lower intake of meat and saturated fats, promotes optimal brain health. Furthermore, there are convincing data to suggest that such a diet reduces people’s chances of developing mild cognitive impairment (MCI) and Alzheimer’s disease (Singh et al., 2014). According to Singh and colleagues’ review and other research, there are a few potential reasons for this protective effect, including reduced inflammation in the body and brain, and better overall cardiovascular health.
Building upon the above findings, the MIND diet (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) combines all the benefits of the Mediterranean diet with further research into plant-based nutrition (DASH, or Dietary Approach to Stop Hypertension), to offer combined benefits of long-term brain health that includes a 17% reduced chance of developing dementia (Chen et al., 2023). Other studies have reported up to a 53% reduction in dementia rates where the MIND diet is followed closely (Morris et al., 2015).
The MIND diet proposes daily intake of whole grains, green vegetables and nuts, as well as at least weekly consumption of other vegetables, olive oil, beans, berries, chicken, and fish. It advises reducing or eliminating red meat, fried foods, cheese, butter, and sweet foods such as biscuits, cakes and sweets. Helpful illustrated guides to the MIND diet can be found easily via an Internet search.
Alcohol intake and dementia
Decades of scientific evidence has highlighted the many harmful effects of alcohol on the brain and body, particularly when consumed in larger quantities and over longer periods of time. Further studies have explored more specifically the links between alcohol consumption and the chances of a person developing dementia.
Until recently, research findings had offered mixed results but there was a suggestion that low-to-moderate alcohol intake might protect the brain from neurodegenerative diseases such as dementia, when compared with no alcohol use or heavy alcohol use.
In the largest study on this issue to date, Topiwala and colleagues (2026) examined the data of over two million people and found that any alcohol intake, even low-to-moderate amounts, was associated with a greater chance of a person developing dementia (of all subtypes). Chances of developing dementia increased significantly, up to 16%, with greater alcohol intake. This groundbreaking study offers a clear public health message: alcohol consumption of any quantity harms the brain and increases the chances of developing a dementia.
Partly as a result of a general move towards reducing people’s alcohol intake, beverage companies now offer more choice than ever in terms of soft drinks and zero-alcohol products, making it easier for people to consider cutting alcohol from their diets completely. Should alcohol use be more challenging to address, GPs can signpost or refer people to a local specialist alcohol service to help address this problem.
Exercise
There is a strong association between physical activity and better brain health as well as exercise having been identified in large-scale studies as protective against all types of dementia (Iso-Markku et al., 2022).
It appears that exercise is beneficial for our cognitive functioning at any age. The reasons for this are not entirely clear, but it is likely that better blood flow and reduced inflammation in the brain, amongst other factors, can help explain this protective function of exercise (Livingston et al., 2024).
It has been challenging for researchers to pinpoint specific types, intensity, and duration of physical activities in terms of optimising brain health and reducing the chances of developing a dementia. A recent study identified that weekly exercise of “moderate-to-vigorous” intensity reduced the chances of developing a dementia by 41% (for 35 minutes of exercise per week) up to 69% (for 140+ minutes of exercise per week) (Wanigatunga et al., 2025). Moderate-intensity exercise includes brisk walking, and vigorous-intensity activities include jogging or running. It seems, therefore, that an optimal amount of exercise averages out at 20 minutes per day. Resistance exercises that strengthen muscles, and balance exercises, have been recommended as beneficial for the brain and body, as an important addition to aerobic exercise (Bull et al., 2020; Azevedo et al., 2023).
It is important to note that the evidence would suggest that any exercise is better for the brain and body than a completely sedentary lifestyle. This means that even where there are physical limitations like mobility issues, frailty, fatigue, or other physical health issues, some form of physical activity is still beneficial. For those with such physical challenges, activity such as swimming, gardening, yoga, use of home aerobic and/or resistance exercise equipment, or a short walk might be good options.
Summary
Over the last several decades there have been some remarkable advances in our understanding of factors that promote brain health as we age. Perhaps even more surprising are the findings that the onset of a dementia can be potentially prevented through modifiable lifestyle factors. This then gives us the opportunity to optimise our brain health and reduce our chances of developing a dementia in future.
As a final caveat to the above, we must acknowledge that for some people in the above studies, making lifestyle changes did not prevent a dementia developing. Human bodies and brains are intricate, and there is still much to learn about the complex interplay of a multitude of factors that affect cognition and functioning in later life, and indeed the potential for a dementia to develop.
References
Azevedo, C. V., Hashiguchi, D., Campos, H. C., Figueiredo, E. V., Otaviano, S. F. S. D., Penitente, A. R., Arida, R. M., & Longo, B. M. (2023). The effects of resistance exercise on cognitive function, amyloidogenesis, and neuroinflammation in Alzheimer’s disease. Frontiers in neuroscience, 17, 1131214. https://doi.org/10.3389/fnins.2023.1131214
Brinkman, J. E., Reddy, V., & Sharma, S. (2023). Physiology of Sleep. In StatPearls. StatPearls Publishing.
Chen H, et al. (2023). Association of the mediterranean dietary approaches to stop hypertension intervention for neurodegenerative delay (MIND) diet with the risk of dementia. JAMA Psychiatry, 80, 630–8. https://doi.org/10.1001/jamapsychiatry.2023.0800
Iso-Markku, P, Kujala, U.M, Knittle, K, Polet, J, Vuoksimaa, E, & Waller, K. (2022). Physical activity as a protective factor for dementia and Alzheimer’s disease: systematic review, meta-analysis and quality assessment of cohort and case-control studies. Br J Sports Med, 56, 701–09.
Livingston, G., Huntley, J., Liu, K. Y., Costafreda, S. G., Selbæk, G., Alladi, S., Ames, D., Banerjee, S., Burns, A., Brayne, C., Fox, N. C., Ferri, C. P., Gitlin, L. N., Howard, R., Kales, H. C., Kivimäki, M., Larson, E. B., Nakasujja, N., Rockwood, K., Samus, Q., … Mukadam, N. (2024). Dementia prevention, intervention, and care: 2024 report of the Lancet standing Commission. Lancet (London, England), 404(10452), 572–628. https://doi.org/10.1016/S0140-6736(24)01296-0
Lugavere, M., Seifan, A., & Isaacson, R.S. (2019). Prevention of Cognitive Decline. In L.D. Ravdin & H.L. Katzen (Eds). Handbook on the Neuropsychology of Aging and Dementia (Second Edition). (pp. 205-229). Springer Nature Switzerland AG.
Morris, M. C., Tangney, C. C., Wang, Y., Sacks, F. M., Bennett, D. A., & Aggarwal, N. T. (2015). MIND diet associated with reduced incidence of Alzheimer’s disease. Alzheimer’s & dementia : the journal of the Alzheimer’s Association, 11(9), 1007–1014. https://doi.org/10.1016/j.jalz.2014.11.009
Ornish, D., Madison, C., Kivipelto, M., Kemp, C., McCulloch, C. E., Galasko, D., Artz, J., Rentz, D., Lin, J., Norman, K., Ornish, A., Tranter, S., DeLamarter, N., Wingers, N., Richling, C., Kaddurah-Daouk, R., Knight, R., McDonald, D., Patel, L., Verdin, E., … Arnold, S. E. (2024). Effects of intensive lifestyle changes on the progression of mild cognitive impairment or early dementia due to Alzheimer’s disease: a randomized, controlled clinical trial. Alzheimer’s research & therapy, 16(1), 122. https://doi.org/10.1186/s13195-024-01482-z
Selwa, L. M., Banwell, B. L., Choe, M., McCullough, L. D., Merchant, S., Ovbiagele, B., Salinas, J., Tilton, A. H., & Day, G. S. (2025). The Neurologist’s Role in Promoting Brain Health: Emerging Issues in Neurology. Neurology, 104(1), e210226. https://doi.org/10.1212/WNL.0000000000210226
Singh, B., Parsaik, A. K., Mielke, M. M., Erwin, P. J., Knopman, D. S., Petersen, R. C., & Roberts, R. O. (2014). Association of mediterranean diet with mild cognitive impairment and Alzheimer’s disease: a systematic review and meta-analysis. Journal of Alzheimer’s disease : JAD, 39(2), 271–282. https://doi.org/10.3233/JAD-130830
Topiwala, A., Levey, D. F., Zhou, H., Deak, J. D., Adhikari, K., Ebmeier, K. P., Bell, S., Burgess, S., Nichols, T. E., Gaziano, M., Stein, M., & Gelernter, J. (2026). Alcohol use and risk of dementia in diverse populations: evidence from cohort, case-control and Mendelian randomisation approaches. BMJ evidence-based medicine, 31(1), 13–22. https://doi.org/10.1136/bmjebm-2025-113913
Wanigatunga, A. A., Dong, Y., Jin, M., Leroux, A., Cui, E., Zhou, X., Zhao, A., Schrack, J. A., Bandeen-Roche, K., Walston, J. D., Xue, Q. L., Lindquist, M. A., & Crainiceanu, C. M. (2025). Moderate-to-Vigorous Physical Activity at any Dose Reduces All-Cause Dementia Risk Regardless of Frailty Status. Journal of the American Medical Directors Association, 26(3), 105456. https://doi.org/10.1016/j.jamda.2024.105456
Recommended reading and listening
Books:
Dotson, V.M (2022). Keep Your Wits About You: The Science of Brain Maintenance as you Age. American Psychological Association.
Snowdon, D. (2001). Aging with Grace: What the Nun Study Teaches us about Leading Longer, Healthier and More Meaningful Lives. New York: Bantam Press.
Websites and podcast:
The Alzheimer’s Society website has a great deal of helpful and evidence-based information and is a UK charity. www.alzheimers.org.uk
Navigating Neuropsychology (www.navneuro.com) or “Nav Neuro”, is an excellent website. It is North American, and so some aspects are less directly relevant to a UK audience, such as differences in clinical services, however it is run by Neuropsychologists and the content is trustworthy and evidence-based.
Nav Neuro produces a free podcast including many episodes relating to brain health, most notably the “NAN Foundation Brain Health Mini-Series” (Episodes 34, 36, and 38), which can be accessed via the website or usual podcast apps.
Disclaimer: Neither the author of this piece nor the organisation she works for, Psychology Chartered, has any affiliation with the above recommended products or services.