Nutrition and Physical Exercise: Can They Help Prevent Alzheimer’s?

Alzheimer’s and other forms of dementia affect millions of people worldwide, and the search for strategies to prevent or slow their progression has intensified. Recent studies suggest that lifestyle changes — including a balanced diet, regular physical exercise, and activities that challenge the brain — may play a significant role in cognitive health.

Despite these promising findings, a central question remains: do these interventions prevent Alzheimer’s, or do they merely delay the symptoms?

Answering these questions is not simple. Unlike medications, whose doses and effects can be precisely controlled, lifestyle interventions are harder to quantify. Exercise, for example, does not act on a specific receptor, but it can improve cerebral circulation, regulate metabolism, or increase oxygen supply — all of which are factors related to cognitive health. In addition, determining the appropriate intensity and monitoring participant adherence is challenging.

The ideal age to adopt or initiate these lifestyle habits is also relevant. Studies indicate that midlife may be a key moment to reduce risk factors: stress and sleep quality have a greater impact at this stage, while social isolation becomes more critical in older age.

Another important concept is “cognitive reserve,” the brain’s ability to resist the effects of dementia. People with higher cognitive reserve may show no symptoms, even in the presence of brain changes. It is believed that regular exercise, a balanced diet, and an active social life help strengthen this reserve, although there is still no way to measure it directly.

In short, although it cannot be stated with certainty that diet and exercise prevent Alzheimer’s, evidence indicates that these habits can improve brain health, delay symptoms, and reduce risk factors. An active, balanced, and socially engaged lifestyle is therefore a promising strategy for protecting the brain and maintaining health throughout life.

Regardless of life stage, adopting healthy habits is always beneficial.

3 Tips to Protect the Brain Through Diet and Exercise

1. Eat a balanced diet

Include more fruits, vegetables, whole grains, fish, and healthy fats in your meals. A varied and nutritious diet supports not only the body but also the brain, strengthening the “cognitive reserve” that may delay dementia symptoms.

2. Move every day

Regular exercise improves cerebral circulation, helps regulate metabolism, and increases the brain’s oxygen supply. It doesn’t need to be intense: walking, climbing stairs, or taking dance classes already contributes to keeping the brain active and healthy.

3. Stimulate the brain and socialize

In addition to physical exercise, challenge your brain through reading, games, learning something new, or creative hobbies. Staying socially active is also essential: conversing, joining groups, or participating in community activities strengthens the mind and helps reduce risk factors associated with dementia.

Thordis Berger

Chief Medical Officer - Holmes Place

Bibliography:

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Ngandu T, et al. A 2 year multidomain intervention of diet, exercise, cognitive training, and vascular risk monitoring versus control to prevent cognitive decline in at-risk elderly people (FINGER): a randomised controlled trial. Lancet. 2015 Jun 6;385(9984):2255-63.

 Yaffe Ket al. Systematic Multi-Domain Alzheimer's Risk Reduction Trial (SMARRT): Study Protocol. J Alzheimers Dis. 2019;70(s1):S207-S220.

Szabo-Reed et al. A Narrative Review Evaluating Diet and Exercise as Complementary Medicine for the Management of Alzheimer’s Disease. Nutrients 2025, 17, 1804. 

Livingston G, et al. Dementia prevention, intervention, and care: 2024 report of the Lancet standing Commission. Lancet. 2024 Aug 10;404(10452):572-628.