7 Habits That Protect Against Dementia Despite Genetics
By Adebowale Bello. B.Tech Microbiology. DLHA Fellow. Medically reviewed by the DLHA team.
July 22, 2026.
A photo of three middle aged Africans sitting together at a table and playing puzzles. Image Credit: Gemini AI. Clcik on image to enkarge.
Many people believe that if Alzheimer's disease runs in their family, there is little they can do to avoid it and this idea can leave people feeling worried or hopeless about their future brain health. While it is true that age and genetics increase the risk of Alzheimer's disease, scientists are learning that they are only part of the story. The choices we make every day may also influence how well our brains work as we grow older.
A recent study explored which factors have the biggest influence on thinking and memory during middle age as the researchers wanted to know whether lifestyle factors or inherited risk played a greater role in determining brain (cognitive) health. The findings offer encouraging news. Although genetics still matter, several factors that people can change were more strongly linked to better brain function despite inherited risks.
The researchers analysed data from 700 healthy middle-aged adults who were taking part in the PREVENT Dementia study. The participants did not have dementia but many had a higher chance of developing Alzheimer's disease later in life because of their family history or genetic makeup.
Rather than focusing on a single risk factor, the researchers looked at a wide range of influences on brain health. These included non-modifiable factors such as:
They also examined modifiable factors, including:
In addition, the researchers assessed something known as cognitive reserve. Cognitive reserve refers to the brain's ability to cope with age-related changes or disease and people build cognitive reserve over time by taking part in mentally stimulating activities such as reading, learning new skills, solving puzzles or engaging in hobbies that challenge the mind.
Participants completed 13 different cognitive tests that measured areas such as memory, attention, processing speed and problem-solving skills. The researchers then used advanced statistical methods to determine which factors were most closely linked to better or poorer cognitive performance.
One of the clearest findings was that people who regularly took part in mentally stimulating activities performed better on cognitive tests. These activities appeared to have a stronger relationship with cognitive performance than inherited Alzheimer's risk. This does not mean that reading books or solving puzzles can prevent Alzheimer's disease. However, it suggests that keeping the brain active may help support healthy thinking and memory during middle age.
The study also found that people with more symptoms of depression tended to perform worse on cognitive tests.
Depression affects much more than mood and can make it harder to concentrate, remember information and make decisions. Over time, poor mental health may also contribute to changes that affect brain function. Hence, it is important to recognise depression early and seek appropriate treatment instead of ignoring the symptoms.
Participants who had previously experienced a traumatic brain injury also tended to have poorer cognitive performance.
Traumatic brain injuries can happen after road traffic crashes, sports injuries, falls or violence. While not every head injury leads to long-term problems, repeated or severe injuries may increase the risk of later cognitive decline.
Protecting the head by wearing helmets where appropriate and practising road safety remains an important part of protecting long-term brain health.
Perhaps the most encouraging finding was that genetic risk alone was not the strongest predictor of how well people performed on cognitive tests during middle age.
Even among people with a family history of Alzheimer's disease, lifestyle-related factors appeared to play an important role. This does not mean that genes do not matter. Instead, it suggests that inherited risk does not completely determine how well your brain functions during mid-life.
One of the strengths of this study is that it focused on middle-aged adults before dementia developed. Many Alzheimer's studies involve older adults after significant brain changes have already occurred. By studying people earlier in life, researchers hope to identify opportunities to protect brain health before symptoms appear.
The findings also support the growing belief that brain health is influenced by many factors working together rather than by a single cause. Looking after your mental health, staying mentally active and reducing the risk of head injuries, add in contributing to maintaining healthy cognitive function.
It is important to remember, however, that this was an observational study. The researchers found associations between different factors and cognitive performance but they cannot say that one factor directly caused another. For example, people with better cognitive function may naturally enjoy more mentally stimulating activities. Similarly, depression may affect cognition, but poorer cognition could also contribute to depressive symptoms. Hence, more long-term research is needed to understand these relationships.
Across many African countries, people are living longer than before. As life expectancy increases, conditions such as Alzheimer's disease and other forms of dementia are expected to become more common. Unfortunately, awareness of dementia remains low in many communities. Memory loss is often dismissed as a normal part of ageing, while symptoms of depression may be overlooked or misunderstood.
Therefore, it is important to look after your brain health even while young. Here are some simple everyday habits that may help support healthy brain function:
1. Engagement in Health Promoting Activities: Get quality sleep, eat balanced diet and exercise regularly
2. Learning: Learn a new language or practical skill
3. Challenging Your Brain: Read regularly. Play strategy games or puzzles that challenge the brain
4. Staying Social: Connect with family, friends and community groups
5. Seeking Help: Seek professional help if symptoms of depression develop
6. Preventing Head Trauma: Take steps to prevent head injuries by following road safety measures and using protective equipment where necessary
7. Manage Medical Conditions: Get regular medical checkup for managing conditions such as high blood pressure, diabetes and high cholesterol. These conditions affect brain health
The study offers an encouraging message for anyone concerned about Alzheimer's disease. While age, family history and genetics remain important risk factors, they do not appear to be the whole story. The research suggests that several aspects of daily life, especially keeping the mind active, looking after mental health and preventing head injuries, are closely linked to better cognitive function during middle age.
These findings should not be seen as proof that certain activities can prevent Alzheimer's disease. Instead, they reinforce the idea that brain health is influenced by a combination of factors, many of which are within our control. Protecting your brain is not something to think about only in old age. The choices you make today may help support your thinking, memory and quality of life for years to come.
Source: Cao B, Qi Q, Hutchinson S, et al. The relative contribution of modifiable and non-modifiable factors for determining cognition in mid-life individuals at risk for late-life Alzheimer's disease. Alzheimer's Dement. 2026; 18:e70303. Available from here.
Related:
10 Things Africans Should Be Doing To Lower Dementia Risk
15 Modifiable Risk Factors of Dementia Africans Need to Know
The Genetics of Dementia in African Populations
Published: July 22, 2026.
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