Top Three Tips To Delay Alzheimer’s Symptoms

By 2050, an estimated 153 million people will be living with dementia worldwide—nearly tripling from 57 million in 2021, according to the World Health Organization. While this number may seem overwhelming, there’s encouraging news: Research continues to show that certain lifestyle choices can help delay the onset of Alzheimer’s symptoms.

Although there’s currently no cure, staying active—mentally, physically and socially—may help keep your brain healthier for longer. Here’s how you can take charge of your cognitive health, starting today.

1. Cognitive Training

Research continues to affirm that challenging your brain with a variety of mental exercises may help delay the onset of cognitive decline.

Dr. Dylan Wint, a neurologist at the Cleveland Clinic Lou Ruvo Center for Brain Health, emphasizes, “Research supports the contention that maintaining high levels of cognitive activity delays the onset of dementia. There may also be extra benefits to activities that challenge the brain across multiple domains—verbal, logical, memory and math—rather than sticking to your go-to puzzle.”

While it is unclear if certain brain activities are better than others for preventing dementia, what matters most is regularly keeping the brain active. Dr. Wint believes there may be extra benefits to activities that actually challenge the brain, compared to those that are mentally stimulating but not fully engaging.

“For example, if someone can rapidly complete easy-level Sudoku puzzles, they should advance to a higher difficulty. Keep pushing the brain to work harder,” shares Wint.

Consider trying these tips for exercising your brain:

• Switch up your mental workouts—crosswords, strategy games, reading or memory techniques.
• Vary the difficulty and type of cognitive tasks to keep your brain adapting and engaged.
• Challenge multiple skill sets (logic, language, numbers) to activate different areas of the brain.

Building mental resilience isn’t just a daily habit—it’s a long-term investment in your cognitive health. But your brain doesn’t work in isolation. What strengthens the body also strengthens the mind. In fact, one of the most powerful ways to protect brain function is to get moving.

2. Exercise: Boost Brain Health Through Movement

Regular physical activity isn’t just good for your body—it’s one of the most effective tools for protecting your brain.

Recent clinical trials, including the 12-month EXERT study, have shown that even light to moderate exercise can significantly slow cognitive decline and reduce loss of brain volume in older adults experiencing mild memory impairment. These findings highlight exercise as a powerful form of preventive medicine for brain health.

“Exercise has well‑documented benefits for nearly every aspect of human health, but we’re still unlocking the full potential of exercise as medicine for older adults with memory problems,” shares Dr. Laura Baker, lead researcher at Wake Forest University.

How Exercise Supports Brain Function

Here’s what’s happening inside the brain when you stay physically active:

• Improved blood flow to key memory and thinking areas, such as the hippocampus and prefrontal cortex
• Enhanced neuroplasticity, the brain’s ability to adapt and form new connections
• Increased production of brain-derived neurotrophic factor, or BDNF—a vital protein often referred to as “fertilizer for the brain” because it helps grow and maintain healthy neurons
• Reduced buildup of harmful proteins like tau and amyloid, which are linked to Alzheimer’s
• Preserved brain volume and executive function skills, like planning, focus and decision-making

How Much Exercise Do You Need?

You don’t have to be a marathon runner to see benefits. Here’s a simple guide:

• 150 minutes of aerobic activity per week—about 30 minutes a day, five days a week. Brisk walking, swimming and cycling all count.
• Even light activity makes a difference. Short walks, stretching and gentle yoga done 3–4 times a week have shown measurable cognitive benefits.
• Consistency matters most. Regular, moderate movement is more beneficial in the long run than occasional intense workouts.

Making Movement Part of Your Routine

Daily movement doesn’t have to be structured or formal. Small lifestyle shifts can go a long way:

• Take the stairs instead of the elevator.
• Walk and talk—catch up with a friend on a stroll.
• Join a local fitness class, like tai chi or chair yoga.
• Break up long periods of sitting with short movement breaks.

Remember: It’s not about intensity—it’s about building a habit. The goal is to keep your body and brain active, engaged and resilient every day.

3. Blood Pressure: Protect Your Brain by Protecting Your Heart

What’s good for your heart is great for your brain. Research shows that keeping your blood pressure in a healthy range—especially in midlife—can significantly lower your risk of memory loss and dementia later on.

In fact, a 2023 study from the Framingham Heart Study found that adults with well-controlled blood pressure had up to 2.5 times less risk of developing dementia compared to those with higher, unmanaged levels.

Even better? A large study in China showed that people who received regular support to manage their blood pressure had a 15% lower risk of developing dementia—proving that small changes can lead to big results.

Simple, Smart Steps You Can Take

You don’t need a complete lifestyle overhaul. Just a few consistent habits can protect your brain and brighten your future:

• Know your numbers: Taim to keep your systolic blood pressure under 130 mmHg.
• Eat for your brain: Try the DASH (Dietary Approaches to Stop Hypertension) diet—full of fruits, veggies, whole grains, lean proteins and low-fat dairy. (Many people see improvements within two weeks.)
• Move your body: Regular exercise, even light activity, helps lower blood pressure and supports memory.
• Lose just 10 pounds: Even modest weight loss can reduce blood pressure significantly, with no need to cut salt.

Healthy blood pressure keeps blood flowing freely to your brain, helping protect memory, focus and mental sharpness as you age. And the best part? You’re in control.

Hope Without a Cure

Adopting these lifestyle changes may help delay the symptoms of memory loss, but it does not guarantee symptoms will never appear or provide a cure. Continue to see your doctor regularly and share any concerns you may have.

Living Well at New Pond Village: Supporting Brain, Body and Spirit

At New Pond Village, a continuing care retirement community located in Walpole, Massachusetts, the philosophy of healthy aging comes to life every day through experiences that support brain health from every angle. Residents stay mentally sharp and socially engaged through book clubs, guest lectures, creative arts and purposeful activities—all proven ways to help delay cognitive decline. Physical well-being is nurtured with group fitness classes, gardening and nature walks, making it easy to stay active in enjoyable, sustainable ways.

Nutrition plays a central role in cognitive health, and Chef Lacey Rainey leads the way with vibrant, heart-healthy meals prepared from fresh, locally sourced ingredients. From Mediterranean-inspired dishes to flexible, resident-informed menus, every meal supports the brain and body—deliciously. It’s a lifestyle designed not just for aging well, but for truly living well—empowering each resident to take meaningful steps every day to protect their memory, health and joy.