14 Things to Do in Your 50s if You’re Worried About Your Dementia Risk

Hitting your 50s? Now’s the perfect time to start thinking about keeping your brain sharp and stacking the odds against neurological conditions like Alzheimer’s disease. While age, family history, and genetics play big roles in your risk of Alzheimer's or other forms of dementia, new research shows there’s plenty you can do to lower your odds.

One of the main things experts suggest is staying socially active. According to a new meta-analysis published in the journal Nature Mental Health, loneliness is a critical risk factor for dementia, proving that maintaining social connections is crucial for our health as we age. And research is ongoing: A groundbreaking study by the Alzheimer's Association, which focuses on lifestyle habits like diet, exercise, and mental engagement to reduce cognitive decline, will publish its final results this year.

In the meantime, it's safe to say that prioritizing your overall health can help protect your brain—and memory—as you age. Read on to learn some science-backed lifestyle tweaks you can make in your 50s to keep your noggin sharp.

Why it’s important to protect your brain in your 50s

Alzheimer’s disease doesn’t just happen quickly or out of the blue. On the contrary, it’s a progressive disease that develops and worsens gradually over many years. Research has shown that Alzheimer's-related brain changes—such as abnormal patches of protein called amyloid plaques or tau tangles—begin forming at least a decade before any memory or thinking issues show up. This stage, called preclinical Alzheimer’s, is when brain changes happen before dementia symptoms appear.

But here’s the thing: not everyone with these changes actually develops dementia. While scientists still don’t know why some people go on to have Alzheimer’s and others don’t, there’s growing evidence that lifestyle plays a big role. Meaning, even if your genetics predispose you to the disease, you may still be able to slow down (or possibly prevent) cognitive decline by adopting healthy habits.

And the sooner the better. “Promoting brain health should be a lifelong pursuit—it’s never too early or too late to think about what we can be doing to reduce our risk of Alzheimer’s and dementia,” says Claire Sexton, DPhil, a neuroscientist with the Global Brain Health Institute and senior director of scientific programs and outreach at the Alzheimer’s Association.

14 things to do in your 50s if you’re worried about dementia

The single greatest risk factor for Alzheimer’s disease is your age. “In fact, 1 in 3 older adults aged 85 and older will have Alzheimer’s disease,” Sexton says. After age, family history, and genetics play a big part in your level of risk, too. While you can’t control any of these things, it doesn’t mean your future is set in stone. Quite the opposite, researchers have identified several “modifiable” risk factors that may help lessen your odds of cognitive decline and dementia, she says. In fact, a 2024 Lancet Commission report suggests that up to 45 percent of dementia cases worldwide (i.e., almost half) may be prevented by addressing certain risk factors and making lifestyle changes.

Below, we share the science-backed everyday actions that “can make a difference in brain health, even lowering the risk of cognitive decline and possibly Alzheimer’s and dementia,” Sexton says. Start with one small lifestyle change, then work on another. The more healthy habits you adopt, the greater the benefits for your brain.

1. Learn about your family history and risk

“Having a parent, brother, or sister with Alzheimer’s disease can increase your risk but does not mean you will definitely develop Alzheimer’s,” Sexton says. While it may be scary to know you have a higher risk, try to take a breath: your future is not written. Again, genes “are only part of the equation,” she says. In fact, knowing your family history and risk factors can be useful, even motivating you to prioritize your brain health. So think of it as a call to action to start doubling down on brain-healthy habits.

2. Challenge your mind

When you learn new things—like pick up a hobby or take a class at your library—you put your brain to work, literally. And the more you challenge your noggin, the healthier it’ll be. It’s true: keeping your mind sharp can have big benefits down the line. One study found that dementia rates fell from 2000 to 2012 in Americans 65 and older, and that this drop was related to increasing education and spending more years in school.

Turns out, learning also a big impact on brain function. Education might help build cognitive reserve— the brain’s ability to handle damage that could lead to dementia. Research suggests that education helps the brain form more synapses (connections between brain cells that relay information), though the exact process isn’t fully clear. More synapses could also mean a stronger cognitive reserve, potentially lowering your dementia risk.

The takeaway? Be a lifelong learner. Pick up a new language, try something creative, or take on a new skill. There are endless ways to stay curious.

3. Nurture your mental health

A July 2023 study in JAMA Neurology found dementia risk more than doubled for people with depression. Though scientists remain unclear on how the two are connected, there are some hypotheses, one being inflammatory changes that happen in the brain when you’re depressed.

Research has also found that higher cytokine levels in depression can reduce the body’s anti-inflammatory response, spark pro-inflammatory changes in the brain, and potentially contribute to cognitive decline and dementia. These cytokines (i.e., small proteins that help control inflammation and the immune system) also disrupt serotonin metabolism—the development of the neurotransmitter partly responsible for mood—which can contribute to both mood and cognitive symptoms.

Though the link between depression and dementia is still not fully understood, what we do know is that treating depression can potentially help reduce your risk of cognitive decline later in life. Consider this a gentle reminder to prioritize your mental health. The National Institute for Mental Health recommends the following methods:

• Get regular exercise
• Eat healthy, regular meals and stay hydrated
• Make sleep a priority
• Try a relaxing activity like meditation, muscle relaxation, or breathing exercises
• Do things you enjoy, such as listening to music, reading, spending time in nature, and engaging in low-stress hobbies
• Practice gratitude
• Focus on positivity and identify and challenge your negative and unhelpful thoughts
• Stay connected to friends or family members who can provide emotional support and practical help

Note: If you’re feeling depressed, you shouldn’t have to navigate it alone. Tell someone you trust or reach out to a mental health professional who can help you figure out your next steps. Or call or text the National Crisis Lifeline at 988.

4. Spend time socializing

As mentioned, research has found a strong link between loneliness and dementia, including Alzeimer's disease. Still, how loneliness impacts the brain is not totally clear. Past studies have shown that lonely people tend to have markers that make them vulnerable for cognitive decline, such as smaller brains, more injury to the brain (white shows up at white spots on MRIs), and poorer executive function (think: the ability to plan, focus attention, and remember instructions).

Thankfully, there are plenty of ways to stay socially connected, including participating in activities you enjoy, which attracts likeminded people. Here are some ideas:

• Reach out to friends and family regularly, even if just to chat on the phone or video call.
• Join a recreational sports team or book club
• Volunteer for a cause dear to your heart
• Take a class at the local community college

5. Keep your heart healthy

“There is a strong connection between brain health and heart health,” Sexton says. Simply put: when your heart isn’t working well, your brain won’t either. Cardiovascular problems like heart disease, diabetes, stroke, high cholesterol, and high blood pressure all appear to increase your risk of developing Alzheimer’s or vascular dementia, she says.

And there’s a ton of data to back up this link. Specifically, “decades of observational studies have shown that having high blood pressure in midlife—from the 40s to the early 60s—increases the risk of cognitive decline later in life,” Sexton says. The Centers for Disease Control and Prevention (CDC) also says high blood pressure can impair blood vessels and prevent blood flow to the brain. It can also make you more prone to stroke, which can damage the brain.

Fortunately, getting your blood pressure under control now can make a big difference for your brain down the road. “In the large SPRINT MIND study, researchers found that people age 50 and older who lowered their systolic blood pressure to less than 120 mmHg reduced their risk of developing mild cognitive impairment or MCI, which is often a precursor to dementia,” Sexton says.

To keep your heart healthy, try some of the following habits from the National Library of Medicine:

• Eat a healthy diet with foods lower in fat, as well as plenty of fruits, vegetables, and whole grains
• Limit sodium
• Get regular physical activity
• Maintain a healthy weight for your body size
• Limit alcohol
• Quit smoking
• Manage stress
• Get enough high-quality sleep

6. Get daily exercise

One simple way to ward off cognitive decline? Get your body moving. Exercise increases blood and oxygen flow in the brain, which can help keep it functioning optimally. It's also great for your heart, which, as we've learned, affects brain health, too.

Experts recommend getting 150 minutes of moderate to intense exercise per week. Sound like a lot? It doesn't have to be long, strenuous sweat sessions at the gym. Try breaking up your movement throughout your day—a brisk walk, gardening, taking the stairs, whatever works for you. Anything that gets your heart pumping will give you the benefits, and every little bit counts.

7. Eat a balanced diet

What you put on your plate may also protect your brain, specifically a heart-healthy diet. This typically involves limiting the amount of refined sugar and saturated fats you consume daily, while increasing the amount of fruit, veggies, and whole grains you eat. While no single diet is “best,” two that may help lower Alzheimer’s risk are the DASH and Mediterranean diets. Here's what each involves:

• DASH eating plan: Focuses on vegetables, fruits, low-fat dairy, whole grains, fish, poultry, beans, nuts, and healthy oils. Limits sodium, sweets, sugary drinks, and red meat.
• Mediterranean diet: Low in red meat while rich in whole grains, fruits, veggies, seafood, and healthy fats like nuts and olive oil.

8. Protect your head

People who experience a serious head trauma (i.e., a severe injury to the head, skull, or brain), especially when there’s loss of consciousness, tend to have a higher risk of cognitive decline down the road. Injuries to the brain damage it and disrupt how it functions, making it more vulnerable to dementia and cognitive issues.

Sadly, you can’t always prevent a brain injury, but you can take some steps to protect your head. The Alzheimer's Association recommends these taking these precautions:

• Wearing a seat belt
• Using a helmet when participating in sports or riding a bike
• "Fall-proofing" your home by minimizing clutter, loose rugs, and poor lighting

9. Limit alcohol and quit smoking

Over time, excessive drinking can lead to conditions like high blood pressure and brain injuries, both of which the CDC says can boost dementia risk. Similarly, smoking raises the chance of dementia, including Alzheimer’s, and adds to other risk factors like stroke, type 2 diabetes, and high blood pressure.

While it's okay to enjoy a cocktail or glass of red wine now and then, try to cap it to one alcoholic drink per day. And as far as smoking, there's no safe limit to consumption. If you need help quitting smoking, reach out to your healthcare provider or call 1-800-QUIT-NOW for more resources.

10. Manage type 2 diabetes

Medical experts warn that when diabetes goes unchecked, too much sugar in the bloodstream can damage organs like the brain, raising your risk for conditions like dementia. But the good news: you can absolutely manage type 2 diabetes and lower your odds of complications by working with your healthcare provider on a treatment plan and making some lifestyle changes. The National Institute of Diabetes and Digestive and Kidney Diseases says this includes:

• Monitoring your blood sugar
• Exercising regularly (at least 150 minutes a week)
• Maintaining a weight that’s healthy for you
• Eating nutritious food
• Not smoking
• Taking medications as directed by your provider (if prescribed)
• Seeing your provider for regular check-ins

11. Maintain a healthy weight

Some research shows that having overweight in midlife (between the ages of 35 and 65) can increase your dementia risk by 30 percent. So what’s the connection?

The link between obesity and dementia is complex, but studies show obesity can have some effect on the brain. For example: One study in Diabetologia found that higher body mass index (BMI) is associated with brain shrinkage. Obesity may also lead to chronic, systemic inflammation, which can cause your immune cells to over-activate and damage nerve cells. While more evidence is needed, these findings suggest obesity may make the brain more vulnerable to Alzheimer’s, speeding up cognitive decline.

Managing obesity often requires a multi-pronged approach. First, start by talking to a trusted healthcare provider to determine a healthy weight for you, keeping your body size and muscle mass in mind. Next, try to incorporate daily movement, nutritious foods, and quality sleep into your routine.

Medications may also be prescribed by your provider, but always check in with them first before trying any weight-loss supplements that you discover on your own, especially if they're advertised as "quick fixes," as they can be harmful to your health in the long run.

Note: Every body is different, and weight loss is not healthy for everyone. If you're ever concerned about you or a loved one's relationship with food or body image, visit the National Eating Disorder Association's (NEDA) website for resources and support.

12. Protect your hearing

Believe it or not, how well you hear—or, more precisely, don’t hear—may predict your dementia risk. It’s true: people with hearing loss are more likely to experience cognitive decline. Scientists think the reason why is because the brain has to work overtime to hear properly, neglecting other processes such as memory or thinking. Also, people with untreated hearing loss tend to socialize less, which can increase cognitive decline.

If you have concerns about hearing loss, let your healthcare provider know. They can prescribe hearing aids, which nowadays, are discreet and easy to use. Wearing one is totally worth it. Not only will it help you hear more clearly again, but it may also reduce your risk of dementia.

13. Take care of your vision

Like hearing loss, impaired vision can harm your brain and make it more susceptible to dementia. A June 2022 longitudinal study published in JAMA Neurology found that close to 2 percent of U.S. dementia cases were related to visual impairment.

Growing evidence shows that vision problems put extra strain on the brain, triggering changes in brain function and structure similar to dementia. This effect worsens if you pull back from daily routines and social activities due to visual impairment.

The good news: Doing things like getting regular eye exams, wearing prescribed glasses or contacts, updating your prescription when it changes, and treating underlying eye conditions (like cataracts) can all help reduce your dementia risk.

14. Sleep well

If you’ve ever had a bad night’s sleep, you know this to be true—your brain doesn’t work very well the next day. Now imagine how chronic poor sleep affects your brain over time...yeah, it’s not a good prognosis.

Studies have shown that proper sleep can help the brain consolidate memories and support its ability to learn new skills. That means, when your sleep is disrupted over an extended time, it can disrupt healthy brain function. This is often why people with sleep disorders like sleep apnea tend to have a greater risk of developing dementia.

Want to learn some better sleep habits? Here are a few to try out from Harvard Health:

• Keep consistent sleep and wake times, even on the weekends
• Start winding down an hour before bedtime
• Stick to calming activities, like reading, journaling, meditating, doing gentle yoga stretches, practicing progressive muscle relaxation, or taking a warm bath or shower
• Keep the lighting dim and avoid screens, including TVs and phones
• Make your room comfy, keeping the room temperature on the cool side (around 60 to 67 degrees Fahrenheit)
• Limiting snack and drinking water right before bed
• Avoid exercising an hour or two before bedtime, which can trigger insomnia or difficulty falling asleep

If you have any sleep-related problems, such as sleep apnea, tell your provider. Left untreated, sleep apnea can raise your risk for heart problems in addition to dementia later in life.

When to see a healthcare provider

“It’s common for people to dismiss changes in their memory…as ‘just getting older,’” Sexton says. “And while it’s true, we all experience some level of cognitive decline as we age, when the decline starts to interfere with daily living, it’s best to get it checked as soon as possible.”

Along with memory loss that disrupts daily life, other potential early warning signs of Alzheimer’s disease and other types of dementia may include:

• Challenges in planning or solving problems
• Difficulty completing familiar tasks
• Confusion with time or place
• Trouble understanding visual images and spatial relationships
• New problems with words in speaking or writing
• Misplacing things and losing the ability to retrace steps
• Decreased or poor judgment
• Withdrawal from work or social activities
• Changes in mood and personality

“Having any one of these signs does not mean someone has Alzheimer’s, but it signals symptoms that should be evaluated,” Sexton says. In many instances, the first step is seeing a healthcare provider who will evaluate your overall health and identify any other conditions that could affect your brain. “Some causes of cognitive decline are even treatable, including depression, sleep problems, side effects from medication, and certain vitamin deficiencies,” she adds.

Additionally, your provider might want to do a quick cognitive assessment to check for any issues. Sexton says this could involve asking you about your concerns, observing how you interact, getting input from family or close friends, or using short verbal or written tests in the office.

While these tests don’t give a definite diagnosis, they help spot potential problems. If any cognitive decline is noted, your provider may suggest further tests or refer you to a specialist—like a neurologist, geriatric psychiatrist, neuropsychologist, or geriatrician—for a more in-depth evaluation.

Final thoughts

Everyone's brain and memory changes as they age, but there are things you can do starting in your 50s to help reduce your risk of severe memory loss associated with Alzheimer's disease or dementia. Taking care of your body as a whole is a great way to also help protect your brain health.