Prevent dementia through a healthy lifestyle
Developing dementia is not an inevitable fate. Preventive measures such as exercise, a healthy diet, social contact, and mental stimulation can significantly reduce the risk and alleviate an existing condition. It is never too late to start.
Subject matter expert: Paul Rathjen, specialist consultant for home care and elder care, pme Familienservice
Read more in this article:
- Figures on dementia
- What are the risk factors for dementia?
- What role does nutrition play in preventing dementia?
- How does hearing affect the risk of dementia?
- How can exercise effectively prevent dementia?
- Regular preventive care reduces the risk of dementia
- Stay mentally active with challenges for the brain
- Social contacts: a miracle cure for dementia
- Advances in diagnosis and treatment
- FAQ: Preventing dementia – the most frequently asked questions and answers
Figures on dementia
According to figures from the German Alzheimer's Association, approximately1.84 million people in Germany are affected by dementia (as of the end of 2024/2025). There are 364,000 to 445,000 new cases each year. Alzheimer's is the most common form, accounting for 60 to 70 percent of cases. By 2050, the number of people with dementia is expected to reach 2.3 to 2.7 million.
What are the risk factors for dementia?
- Low level of education
- Impaired hearing and vision
- High cholesterol, diabetes, high blood pressure
- Depression
- lack of exercise
- smoking
- Severe obesity
- High alcohol consumption
- Social isolation and loneliness
- air pollution
What role does nutrition play in preventing dementia?
A healthy, balanced diet is an important pillar in the prevention of dementia and can also have a supportive effect in cases of existing dementia.
The traditional Mediterranean diet, with its high proportion of plant-based foods, appears to have a significant protective effect against Alzheimer's and other forms of dementia.
These foods have a positive effect:
- Fruit, vegetables, and herbs
- Whole grain products
- Nuts and seeds
- High-quality oils, e.g., olive oil
Red meat, sausage products, and eggs, in particular, should rarely be on the menu.
Highly processed foods such as instant soups, microwave meals, and ready-made pizzas are suspected of increasing the risk of dementia. The reasons for this are obesity, disturbed intestinal flora, and damage to nerve cells. What helps: buying healthy foods and cooking for yourself.
How does hearing affect the risk of dementia?
The role of hearing in preventing dementia is often underestimated. For many people, hearing deteriorates unnoticed over time. Others have a hearing aid but wear it irregularly, so their hearing does not adjust to it.
But language, music, and conversation keep the brain active—and those who have difficulty hearing participate less in conversations and gradually withdraw.
It is not clear whether hearing loss itself or its consequences, such as loneliness, increase the risk of dementia. However, it is clear that people with untreated hearing loss have a higher risk of developing dementia. Regular check-ups and, if necessary, treatment of the hearing can reduce this risk.
How can exercise effectively prevent dementia?
Among other things, sport and exercise in everyday life stimulate blood circulation in the brain and improve oxygen supply. In addition, a physically active lifestyle protects against numerous risk factors, e.g.:
- obesity,
- elevated cholesterol and blood sugar levels,
- High blood pressure.
Studies show that even people who start exercising regularly at an older age can still reduce their risk of dementia. For those already living with the disease, physical activity can slow its progression and improve quality of life.
"My tip: Consult your doctor before starting a new sport."
Paul Rathjen, Specialist Consultant for Home Care and Elder Care
Walking has many positive effects
Extensive research has shown that exercise keeps you fit and can also prevent ailments such as back pain. Interestingly, it can also help prevent dementia.
- Regular walks improve blood circulation in the brain.
- promote the formation of new nerve cells,
- reduce stress hormones,
- stabilize blood sugar,
- have an antidepressant effect
Studies show that just 20–30 minutes of brisk walking several days a week can significantly reduce the risk of dementia.
My tip: Make regular walks part of your daily routine: Take a little detour more often or consciously choose not to take the car or bus for shorter distances.
Paul Rathjen, Specialist Consultant for Home Care and Elder Care
Prevent dementia with muscle building, endurance, and coordination
strength training
Anyone who thinks, "I don't need to go to the gym at 75!" is wrong. It is particularly important to build muscle in old age in order to maintain mobility, protect joints and bones, and prevent falls.
Regular strength training can also improve brain health and reduce the risk of dementia in older people with mild cognitive impairment.
- Strength training reduces inflammatory processes in the body.
- improves sugar metabolism,
- stabilizes hormone balance,
- protects against falls.
Endurance training
Endurance training improves oxygen supply to the brain. This supports memory and concentration. Recommended activities include:
- Cycling,
- swimming,
- Training on the ergometer.
Coordination exercises
Coordination exercises are particularly valuable for people with early cognitive impairment. They keep you mobile, promote balance and coordination, and strengthen your memory.
Dancing is particularly good for keeping the brain fit. Yoga, Pilates, and Tai Chi are also recommended.
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Regular preventive care reduces the risk of dementia
Targeted treatment of various risk factors is one of the fundamental measures for preventing the development of dementia. Factors that damage the heart and blood vessels in particular also increase the risk of dementia. These include:
- obesity,
- high blood pressure,
- Elevated blood sugar and blood lipid levels.
My tip: Take advantage of regular health checkups to have risk factors treated.
Paul Rathjen, Specialist Consultant for Home Care and Elder Care
Stay mentally active with challenges for the brain
Playing music, solving puzzles, or learning French: constantly presenting the brain with new challenges protects against mental decline. Concentration, attention, and memory are improved, and coordination is trained.
My tip: Incorporate brain training sessions into your daily routine: For routine activities such as brushing your teeth or take a different route to the supermarket."
Paul Rathjen, Specialist Consultant for Home Care and Elder Care
Social contacts: a miracle cure for dementia
People who socialize a lot have a better chance of staying mentally fit for longer. This is because regular interaction with other people prevents the brain from going into "sleep mode." It gets the brain working at full speed, promoting language skills, perception, and short-term memory. In this way, family gatherings, outings with friends, or regular get-togethers with colleagues can help reduce the risk of dementia.
Advances in diagnosis and treatment
New FDA-approved blood tests can identify amyloid plaques—a key marker for Alzheimer's disease—with over 90% accuracy in the early stages. Virtual reality glasses can be used to identify orientation problems that may indicate early-stage dementia.
Although dementia cannot be cured, it can be treated. Various antibody drugs, such as Leqembi (lecanemab) and donanemab, can slow down the decline in brain function by breaking down amyloid deposits in the brain.
FAQ: Preventing dementia – the most frequently asked questions and answers
Can dementia really be prevented?
Yes, it has been proven that the risk of developing dementia can be reduced by leading a healthy lifestyle with plenty of exercise, a balanced diet, mental activity, and social contacts. Giving up nicotine and controlling blood pressure and cholesterol also help.
What role does nutrition play in dementia prevention?
A balanced Mediterranean diet with plenty of fruit, vegetables, fish, whole grains, and healthy fats can reduce the risk of dementia. Industrially processed products should be avoided as much as possible.
How does exercise affect the risk of dementia?
Regular physical activity—whether walking, cycling, or strength training—has a positive effect on brain health, slows down degenerative processes, and promotes blood flow to the brain.
At what age is it worthwhile to start prevention?
It is never too late to take measures against dementia. Positive effects can be achieved at any stage of life—the earlier, the better.
What mental activities are beneficial?
Mentally challenging activities such as reading, playing music, games, learning new skills or languages, and social interaction keep the brain fit.
Are there risk factors that contribute to dementia?
Yes. The most important ones include low education, impaired hearing/vision, high blood pressure, diabetes, obesity, smoking, depression, and social isolation.
How can I provide support as a family member?
Encourage those affected to exercise, participate in social activities, and eat healthily. Provide loving and patient support in structuring their daily lives.
Further links and information
Ready meals endanger brain health
Junk food is bad for our brains
Can physical activity prevent cognitive decline and dementia?
Strength training reduces the risk of dementia
Physical activity and the risk of dementia
RV Fit: Free program from the German Pension Insurance Fund
