Perhaps you're exploring memory care in Park Cities because dementia has already touched your family. Age and genetics certainly influence dementia development, yet they don't tell the whole story. People who embrace healthy habits during their middle years—between ages 40 and 65—show the lowest dementia risk. 

Some communities face greater challenges due to various health factors. Still, knowing these risks gives everyone the chance to start protecting themselves sooner. The growing number of older Americans means dementia cases will likely rise. Here's the encouraging news: what protects your heart usually protects your brain too. 

Understanding Dementia Risk Factors

Age, genetics and other non-modifiable risks

Some dementia risk factors stay beyond your control. Age remains the strongest known risk factor, though dementia isn't simply part of getting older. Genetics matter too, but most dementia cases aren't directly passed down. Several genes influence risk:

• The APOE-e4 gene significantly raises risk—one copy doubles or triples your chances of developing Alzheimer's, while two copies make you 8-12 times more likely. What's important to remember: not everyone with these genes develops dementia.

• Rare deterministic genes (APP, PSEN1, PSEN2) almost guarantee early-onset Alzheimer's before age 65.

Modifiable risks: lifestyle and environment

Here's where you have real power: A lot of cases could be prevented by addressing modifiable risk factors throughout life. The most significant controllable factors include: Hearing impairment and high cholesterol (each linked to 7% of cases), followed by limited education and social isolation (5% each). Other risks include hypertension, diabetes, depression, obesity, physical inactivity, smoking, excessive alcohol consumption (more than 21 units weekly), traumatic brain injuries and air pollution.

Why early action matters

Brain changes that lead to dementia often start decades before symptoms show up. This means addressing risk factors early—particularly during midlife (ages 45-65)—offers the best chance for prevention. Early intervention lets you manage conditions like hypertension and diabetes in time, potentially slowing disease progression. People at high genetic risk who adopt a healthy lifestyle can still significantly reduce their chances of developing dementia.

Five Healthy Habits That Help Prevent Dementia

The steps you take today can make a real difference in your brain health tomorrow. Small, consistent changes often provide the strongest protection against cognitive decline. Here are five habits that can help guard against dementia.

1. Stay physically active

Moving your body regularly ranks among the most powerful ways to reduce dementia risk. People who exercise consistently may be up to 20% less likely to develop it than those who stay sedentary. Even small amounts matter—just 35 minutes of moderate to vigorous activity each week connects to a 41% lower dementia risk.

2. Eat a balanced diet

A Mediterranean-style eating pattern offers strong brain protection for most people. This approach focuses on:

• Whole grains, fruits, vegetables and legumes

• Regular fish consumption, especially oily varieties

• Limited red meat

• Healthy fats from olive oil and nuts

3. Maintain a healthy weight

Extra weight, especially during midlife, can harm brain health. Higher BMI correlates with smaller brain size—essentially aging your brain by about 10 years. The good news? Even modest weight loss helps. Overweight individuals who lost just 2kg showed improved memory and attention.

4. Limit alcohol and avoid smoking

Too much alcohol raises dementia risk. Current guidelines suggest no more than 14 units weekly, spread across several days. Quitting smoking can return your dementia risk to that of someone who never smoked. Former smokers show no increased risk compared to lifelong non-smokers.

5. Get enough sleep

Quality sleep supports brain health in crucial ways. Most adults need 7-9 hours nightly. Poor sleep during midlife has been linked to dementia development decades later. One study found that people sleeping six hours or less per night were twice as likely to develop it compared to those getting 7-8 hours.

The Power of Early Action

Protecting your brain health stands among the most meaningful investments you can make for your future. Dementia prevention doesn't rely on a single magic bullet—it grows from weaving together physical activity, thoughtful nutrition, mental challenges and genuine human connections.

Early action carries special power. Your brain begins changing decades before any symptoms surface, so the healthy patterns you build today lay the groundwork for sharper thinking tomorrow. Even people carrying genetic risks can dramatically lower their chances through lifestyle choices. Contact us at (214) 559-0140 to learn more about our memory care community, Iris Memory Care of Turtle Creek. 

FAQs

Q1. What are the most effective ways to reduce dementia risk?

Regular physical exercise, maintaining a balanced diet, staying mentally active and socializing are among the most effective ways to reduce dementia risk. Engaging in at least 150 minutes of moderate physical activity weekly, following a Mediterranean-style diet and pursuing mentally stimulating hobbies can significantly lower your chances of developing dementia.

Q3. At what age should I start taking steps to prevent it?

It's never too early to start taking steps to prevent dementia. Brain changes that lead to dementia often begin decades before symptoms appear. However, adopting healthy habits during midlife (ages 40-65) is particularly crucial, as this is when lifestyle choices can have the most significant impact on reducing dementia risk.