You Have More Power Over Alzheimer’s Than You Think

Among the many fears about aging, few are as deep as the fear of dementia. Most of us grew up believing memory loss was inevitable — something we couldn’t prevent or delay.

But science is telling a different story. In recent years, research has revealed that how we live has a powerful influence on how our brains age. Regular exercise, healthy eating, quality sleep, and social engagement all play key roles in protecting memory and slowing decline.

The Science Behind Brain Health

“Studies show that even moderate exercise can increase the size of the memory center of the brain, the hippocampus,” says Dr. Jonathan Graff-Radford, neurologist and co-author ofMayo Clinic on Alzheimer’s Disease and Other Dementias.

“That means you’re not just maintaining; you’re actually helping your brain grow and become more resilient.”

Alzheimer’s disease begins long before symptoms appear — sometimes15 to 20 years earlier. “By the time someone notices changes, there’s already a lot happening,” Graff-Radford explains. “That’s why prevention and lifestyle are so important.”

Angela Lunde, who co-authored the book, emphasizes that prevention is not about fear but empowerment. “Lifestyle choices — daily movement, social connection, and mental stimulation — are among the most meaningful forms of medicine we have.”

Early Detection and Hope

Doctors are also making strides in early detection. New blood tests can identify Alzheimer’s-related proteins with more than 90% accuracy. When caught early, medications may help slow progression.

Even more encouraging, large-scale studies suggest thatup to 40% of dementia cases could be prevented through lifestyle changes such as:

• Regular exercise

• Maintaining healthy blood pressure

• Treating hearing loss

• Staying socially and mentally engaged

How Exercise Protects the Brain

Movement is one of the most effective tools for keeping your brain sharp.Aerobic exercise improves circulation, delivering oxygen and nutrients that support brain function.Strength training helps control blood sugar and reduces inflammation — both linked to cognitive decline.

“What’s good for the heart is good for the brain,” Graff-Radford says.

That means a combination of:

• Regular physical activity

• Healthy eating

• Quality sleep

• Ongoing mental and social engagement

Even moderate activity makes a difference. Brisk walking, swimming, dancing, or lifting weights two or three times a week can strengthen both body and mind.

Exercises that combine movement and focus— such as yoga, tai chi, or pickleball — challenge coordination and attention, promoting brain resilience.

Hope, Not Helplessness

As Angela Lunde writes, living well with brain health in mind is about optimism and intention, not perfection. It’s never too late to start — and even small steps can make a lasting difference.

There’s still no cure for Alzheimer’s, but the story has shifted from helplessness to hope. Exercise won’t guarantee a disease-free future, but it will stack the odds in your favor— and make every part of life better along the way.

Staying active today isn’t just about building strength.
It’s about preserving your memories, independence, and the life you love.