Dementia affects an increasing number of people worldwide, and projections such as those from the World Health Organization (WHO) predict a drastic rise by 2050[1][2]. There are still no medications proven to safely prevent dementia – making it all the more important to actively reduce risk factors in everyday life.
Scientific Guidelines and New Developments
New guidelines, including the recently updated S3 Guideline on Dementia and the recommendations of the WHO, confirm that adopting a healthy lifestyle early on can measurably reduce the risk of dementia[3][4]. Current recommendations vary in urgency and also include new therapeutic approaches such as cognitive behavioral therapy and music therapy in the early stages of dementia[3][5].
10 Measures for All Stages of Life
The most important strategies to protect yourself and others:
- Regular physical activity: Being active for at least 150 minutes per week at moderate intensity or 75 minutes at vigorous intensity not only improves fitness but also demonstrably strengthens memory[1][5].
- Avoid smoking: Quitting tobacco pays off in the long term – it not only reduces the risk of dementia but also promotes overall cardiovascular health[1][4].
- Monitor blood pressure: Especially in midlife, good control is crucial. Physical activity and a balanced diet help keep values in a healthy range[1][5].
- Healthy diet: Focus on fruits, vegetables, nuts, and whole grains, and reduce sugar and salt. High-dose vitamins or fatty acids have not proven effective according to studies[1][4].
- Alcohol in moderation: Limiting alcohol consumption provides additional protection for the brain. Targeted counseling services can help if problems arise[1][3].
- Mental and social activity: Solving puzzles, starting new hobbies, and staying socially connected can help preserve cognitive abilities for a long time[3][5].
- Manage weight: Actively reduce excess weight, as it is a known risk factor for dementia[1][3].
- Prevent and treat diabetes: A balanced lifestyle not only protects against diabetes but is also beneficial for brain health[1][5].
- Check hearing ability: Untreated hearing loss is now recognized as a marker for dementia; regular check-ups are recommended[3][5].
- Take depressive symptoms seriously: Mental health also affects cognitive fitness – appropriate support services can help[3][5].
Conclusion: Prevention Starts Today
Preventive measures benefit not only people without impairments but also those already affected. Physical and mental activity, social interaction, and therapeutic approaches can positively influence disease progression and significantly improve quality of life[3][4][5]. Those who act early benefit the most – and make an important contribution to themselves and to society.
References:
- WHO Guideline "Risk reduction of cognitive decline and dementia", 2020
- Statistics and forecasts on dementia development, 2024, Gelbe Liste
- S3 Guideline on Dementia (DGPPN/DGN), November 2023
- German Alzheimer Society, Prevention Information, 2025
- Springer Medicine – WHO Recommendations on Dementia Prevention, 2024
Last updated: September 2025