Article Highlights:

You can lower your risk of dementia, though not eliminate it. The 2024 Lancet Commission found around 45% of dementia cases worldwide are linked to 14 modifiable risk factors, including untreated hearing and vision loss, high blood pressure, high LDL cholesterol, diabetes, physical inactivity, smoking, excessive alcohol, depression, head injury and social isolation. 
Most people who start looking into dementia risk reduction are not doing it out of idle curiosity. Something has prompted it: a parent's diagnosis, a moment of forgetting that felt different from the usual, or a letter from the Australian Government that arrives around your fiftieth birthday. The question underneath is almost always the same: is any of this actually within my control?

Reviewed by Laura Pollard, Clinical Quality Assurance - Registered Nurse, Just Better Care Australia

Small, consistent choices, starting from wherever you are now

Dementia is not an inevitable part of ageing. No single habit prevents it, and no lifestyle change can guarantee anything, but the evidence is consistent on one point: it is never too early and never too late to start. What follows sets out what the research says, what Australian health authorities recommend, and how practical support at home can make brain-healthy habits easier to sustain.

The headline finding

Around 45% of dementia cases globally are associated with risk factors that can be changed.

Source: Livingston et al., Dementia prevention, intervention, and care: 2024 report of the Lancet Standing Commission, cited by the Australian Institute of Health and Welfare and Dementia Australia.

Can you prevent dementia, or only reduce the risk?

There is currently no proven way to prevent dementia. The United States National Institute on Aging is clear that no behaviour or lifestyle change has yet been shown to stop Alzheimer's disease or related dementias from developing. What researchers can say with confidence is that certain changes reduce the likelihood of cognitive decline, and that some trials have delayed its onset.

The distinction matters. Reducing risk is not a promise; it is a shift in the odds. Someone who acts on several risk factors is less likely to develop dementia, or may develop it later in life than they otherwise would have. For most people, that difference is measured in years of independence, confidence and time with Family.

Never too early, never too late

Risk factors act across the whole life, so action at any age helps. Quitting smoking, treating high blood pressure or getting hearing aids fitted in later life still lowers risk. Former smokers carry a far lower dementia risk than current smokers, which shows the added risk is not permanent.

What is cognitive decline, and how is it different from dementia?

Cognitive decline refers to changes in thinking, memory, and concentration. Some of that change is a normal part of getting older. More significant change is not normal and may point to mild cognitive impairment or dementia. Understanding the difference helps you know when to simply keep an eye on things, and when to see a doctor.

Normal ageing

Occasionally forgetting a name or where you put your keys, then remembering later. Thinking a little more slowly. Day-to-day life is not affected.

Mild cognitive impairment

Noticeable changes to memory and thinking that are greater than expected for the person's age, but not severe enough to interfere significantly with daily life. Some people with mild cognitive impairment go on to develop dementia, and some do not.

Dementia

Problems with thinking, memory, language or behaviour that are severe enough to interfere with everyday life. Dementia is an umbrella term, and Alzheimer's disease is the most common cause.

If you have noticed a pattern of changes in yourself or someone close to you, it is worth reading our guide to the early signs and symptoms of dementia and speaking with a GP. Early assessment opens more options, not fewer.

What are the 14 modifiable risk factors for dementia?

The 2024 Lancet Commission identified 14 risk factors that can be changed or treated, grouped by the life stage at which they carry the most weight. Having one or more of them does not mean you will develop dementia. It means the likelihood is higher, and that there is something you can do about it.

Early life

  • Low levels of education

Midlife

  • Untreated hearing loss
  • High LDL cholesterol
  • Depression
  • Traumatic brain injury
  • Physical inactivity
  • Diabetes
  • Smoking
  • High blood pressure
  • Obesity
  • Excessive alcohol consumption

Later life

  • Social isolation
  • Air pollution
  • Untreated vision loss

Two risk factors cannot be changed. Age is the strongest of all, with risk roughly doubling every 5 or 6 years after age 65. Genetics and family history also play a part. Even so, people at higher genetic risk can still lower their likelihood of developing dementia by acting on the modifiable factors.

Worth knowing

A new Australian study has examined how dementia risk is shared between couples and what that means for the person providing care. We have covered the findings of a new study on couples and dementia risk for Carers.

Six evidence-based ways to reduce your risk of cognitive decline

Multi-component programs that target multiple risk factors simultaneously have been shown in Australian and international trials to delay cognitive decline. The Australian Institute of Health and Welfare groups the evidence into six areas, and working on more than one at a time appears to matter more than perfecting any single one.

  1. Eat well to protect your heart and your brain. A varied, nutritious diet lowers the likelihood of heart disease, stroke and type 2 diabetes, all of which are dementia risk factors in their own right.
  2. Move your body regularly. Regular exercise improves the heart, blood vessels and brain. The evidence is strongest when both cardiovascular activity and strength training are included, along with less time spent sitting.
  3. Keep challenging your mind. Mentally stimulating activities through learning, work, and hobbies help build cognitive reserve, which helps the brain continue functioning well even when changes are present. Trying something genuinely new counts for more than repeating a familiar puzzle.
  4. Stay socially connected. People who feel lonely or are socially isolated have a higher risk of dementia. Investing in existing relationships, or finding new connections through hobbies, interests and volunteering, is protective.
  5. Look after your cardiovascular health. What is good for the heart is good for the brain, which means quitting smoking and monitoring blood pressure, cholesterol, blood glucose and body weight with your GP.
  6. Take your mental health and sleep seriously. Trials that delayed cognitive decline encouraged people to rest well, sleep properly and reduce stress, and supported them to treat depression and anxiety where needed. Most adults do their best on seven to eight hours of good quality sleep.

Which diet is best for brain health?

Three eating patterns have evidence behind them for brain health and dementia risk reduction. None of them is a cure, and none requires an overhaul overnight. Dementia Australia makes the point that the more you shift towards these patterns, the greater the benefit, and even small changes help.

The Mediterranean diet

Built around fish, eggs, pulses, nuts and olive oil. It is linked to lower LDL cholesterol and a lower risk of cardiovascular disease and diabetes, which are themselves dementia risk factors.

The DASH diet

Dietary Approaches to Stop Hypertension. It includes fish, dairy, wholegrains, nuts and beans, and is designed to lower high blood pressure. It is also associated with lower cardiovascular and diabetes risk.

The MIND diet

A combination of the Mediterranean and DASH approaches, designed specifically to protect brain health and slow neurocognitive decline. Because it draws on both, it also supports heart health, blood pressure and healthy weight.

How much exercise do you need to protect your brain health?

Dementia Australia recommends aiming for 30 minutes of moderate-intensity physical activity on at least five days a week. People who stay physically active throughout life, and particularly from age 65 onwards, are less likely to develop dementia.

Three types of movement each contribute something different:

  • Aerobic exercise raises the heart rate and increases blood flow to the brain. Brisk walking, dancing, cycling or swimming all count, and you should feel slightly out of breath.
  • Resistance or strength work supports muscles, bones, posture and metabolic rate. Light weights, resistance bands or squeezing a rubber ball are all reasonable starting points.
  • Flexibility and balance exercises such as stretching, tai chi, yoga, or Pilates improve coordination and reduce the risk of falls, which in turn reduces the risk of head injury.

If 30 minutes feels out of reach right now, treat it as a goal rather than a starting line. Building movement into ordinary routines works well, whether that is walking to the shops or getting off the bus a few stops early.

Before you start

Talk to your doctor before beginning an exercise program, particularly if you have a health condition or disability, or if it has been a long time since you last exercised. They can help you find the right type and intensity. For ideas that suit different ability levels, see our guide to activities for seniors in Australia.

Why treating hearing loss and vision loss lowers dementia risk

Untreated hearing loss and untreated vision loss are both on the list of modifiable risk factors, and both are commonly left untreated for years. The more severe the loss and the longer it goes untreated, the higher the associated dementia risk.

Researchers are still working out exactly why. Hearing loss appears to reduce the brain's responsiveness to sound, and both hearing and vision loss increase the likelihood of social isolation and depression, which are risk factors in themselves. There is evidence that treating hearing loss with hearing aids helps reduce risk.

Practical steps that make a difference:

  • Have your hearing tested regularly, and see a doctor promptly if you or someone close to you notices a change.
  • Protect your hearing by avoiding loud noise and wearing hearing protection where needed.
  • Book regular eye examinations and act early on any change in vision.
  • Wear your glasses or contact lenses when you need them, rather than only some of the time.

Some hearing services may be subsidised through the Australian Government's Hearing Services Program or through private health insurance.

Do brain health supplements prevent dementia?

No. There is currently no supplement, vitamin or product proven to prevent or treat Alzheimer's disease or other dementias. The National Institute on Aging advises caution about advertisements promising improved brain health or dementia prevention, and recommends checking with your doctor before trying any new medication or supplement.

This is worth stating plainly, because brain health supplements are heavily marketed to older Australians and to Family members who are worried about a parent. Money spent on unproven products is money not spent on things that have evidence behind them, such as hearing aids, good food, exercise, and regular health checks.

A useful rule of thumb

If a product claims to prevent, halt or reverse dementia, treat that claim with scepticism and raise it with your GP or pharmacist before spending anything.

What do the updated WHO guidelines on reducing dementia risk say?

In July 2026, the World Health Organisation released the second edition of its guidelines on risk reduction of cognitive decline and dementia, updating the first edition published in 2019. The guidelines provide countries with evidence-based recommendations to help prevent or delay dementia across the life course and are written for health professionals, policymakers and service providers rather than the public.

Three things changed in the second edition:

  • The evidence base has grown considerably since 2019, and the recommendations now reflect that.
  • Environmental risk factors, including exposure to air pollution, are addressed directly for the first time.
  • Tailored multidomain interventions, meaning programs that tackle several risk factors together rather than one at a time, are now recommended.

Dementia Australia welcomed the release, linking it to advocacy for a National Brain Health Campaign. The full guidelines are available on the World Health Organisation website.

How to check your own dementia risk in Australia

Understanding your own risk profile makes it far easier to know where to start. Regular check-ups with your GP are the foundation, covering blood pressure and cholesterol, blood glucose, weight, hearing and vision, memory and thinking, and mood.

Free Australian tools you can use before or alongside that conversation:

  • CogDrisk, developed by UNSW and Neuroscience Research Australia, gives a personalised dementia risk report you can discuss with your doctor.
  • BrainTrack, a free Dementia Australia app, uses games and challenges to track changes in thinking and memory over time and generates data you can share with your GP.
  • The Australian Government's dementia risk reduction resources bring together consumer tools and professional guidance in one place.
  • The Preventing Dementia MOOC from the Wicking Dementia Research and Education Centre at the University of Tasmania is a free, self-paced online course open to anyone.

If you turned 50 recently

From mid-July 2026, the Australian Government began writing to around 340,000 people who turned 50 between 1 July 2025 and 30 June 2026, setting out practical steps to reduce dementia risk. If that letter arrived and went in the recycling, the same advice is covered in this article.

How everyday support at home helps protect brain health

Knowing what reduces risk is one thing. Keeping it up week after week, particularly when mobility, confidence or transport are becoming harder, is another. This is where practical support at home earns its place, not as a medical intervention but as the thing that makes brain-healthy habits realistic.

Support from a local Just Better Care office can help customers stay on top of the everyday things that protect brain health:

  • Getting to appointments. Transport and accompaniment to GP visits, hearing tests, eye examinations and allied health appointments, so that checks actually happen.
  • Nutrition. Help with shopping and meal preparation makes a Mediterranean or MIND-style way of eating far easier to sustain than good intentions alone.
  • Staying active. Support to attend an exercise class, walk safely in the neighbourhood or follow an exercise physiologist's program at home.
  • Social connection. Companionship and support to access community groups, clubs, and volunteering, which directly addresses social isolation as a risk factor.
  • Medication prompts. Reminders that support consistent management of blood pressure, cholesterol and diabetes.

Community Support Professionals work with each customer to build a routine that suits them. You can read more about Support at Home services, or about specialised dementia support if dementia has already been diagnosed.

Frequently asked questions about dementia risk

Is dementia hereditary?

Family history and certain genetic variations, including the APOE e4 gene and the genetic variations that cause Down syndrome, increase the likelihood of developing dementia. Inherited forms of dementia are rare. Importantly, people at increased genetic risk can still reduce their likelihood of developing dementia, or slow its progression, by acting on modifiable risk factors. If dementia runs in your family, talk to your doctor.

Can you stop cognitive decline once it has started?

There is no treatment proven to reverse cognitive decline. However, multidomain lifestyle programs have delayed cognitive decline in clinical trials, and Dementia Australia notes that changing habits helps even for people already diagnosed with mild cognitive impairment. Acting on risk factors remains worthwhile at every stage.

Is dementia a normal part of ageing?

No. Age is the single largest risk factor, with the likelihood roughly doubling every five or six years after 65, but dementia is a condition rather than an expected feature of growing older. Many people reach very old age without developing it.

Do crosswords and puzzles prevent dementia?

Mental exercise is good for the brain and helps build cognitive reserve, but it does not guarantee prevention of dementia. The benefit comes from variety and challenge rather than repetition, so learning a language, taking a course, playing an instrument or picking up a craft is likely to do more than the same puzzle every morning.

What is the difference between mild cognitive impairment and dementia?

Mild cognitive impairment involves changes to memory and thinking that are noticeable but do not significantly interfere with day-to-day life. Dementia involves changes severe enough to interfere with everyday functioning. Some people with mild cognitive impairment progress to dementia and others remain stable or improve.

Is it too late to reduce dementia risk after 70?

No. Risk factors such as social isolation, untreated vision loss, and air pollution exposure carry the most weight in later life, which means action in later life is directly relevant. Physical activity from age 65 onwards is specifically associated with lower dementia risk.

Where to get dementia information and support in Australia

  • National Dementia Helpline, free and confidential, 24 hours a day, seven days a week on 1800 100 500. More at dementia.org.au.
  • Dementia Australia: reduce your risk of dementia
  • Dementia Australia: risk factors for developing dementia
  • Australian Institute of Health and Welfare: what puts someone at risk of developing dementia
  • Physical activity and exercise guidelines for all Australians
  • Quitline on 13 7848, and the National Alcohol and Other Drug Hotline for support with alcohol or other substances.

Support that makes healthy habits easier

Whether it is getting to appointments, keeping meals nutritious, staying active, or staying connected, a little practical support at home can make brain-healthy routines far easier to maintain. Just Better Care offices are locally owned and locally run, so you are speaking with people who know your area.

Find your local Just Better Care office

This article is general information only and is not medical advice. Speak with your GP or a qualified health professional about your own circumstances.