Neurologist Shares 5 Everyday Habits That May Help Lower Alzheimer’s Risk
Alzheimer’s disease can have a devastating impact on both those diagnosed and the families who care for them. But according to neurologist Dr. David Perlmutter, everyday lifestyle choices may play an important role in supporting long-term brain health.
After losing his own father to the disease, Perlmutter says he wants people to understand that Alzheimer’s is not necessarily an unavoidable part of getting older. During a November 12 appearance on The Diary of a CEO podcast, he discussed five habits he believes people should pay closer attention to.
His advice focuses on staying active, maintaining relationships, getting enough sleep and making healthier dietary choices.
1. Spending Too Much Time Sitting
Physical inactivity is the first habit Perlmutter warns about. Regular movement supports several important processes in the body, including healthy circulation, blood sugar regulation and the management of inflammation.
He described exercise as a powerful tool for brain health, arguing that its benefits extend beyond physical fitness.
People do not necessarily need an intense workout routine to become more active. Walking, taking the stairs, stretching and breaking up long periods of sitting can all help build more movement into everyday life.
2. Becoming Socially Isolated
Maintaining meaningful relationships may also be important for cognitive health.
Perlmutter highlighted the potential benefits of social connection, including its relationship with oxytocin, a hormone involved in social bonding and other processes in the body.
Spending time with friends and family, joining community activities and staying connected with others can provide valuable mental and emotional stimulation.
For older adults in particular, avoiding prolonged social isolation may be an important part of maintaining overall well-being.
3. Not Getting Enough Quality Sleep
Sleep is another major factor in the neurologist’s advice. A good night’s rest helps the brain consolidate memories and supports processes involved in clearing waste products.
Perlmutter pointed to the glymphatic system, which helps remove certain waste materials from the brain, as one reason restorative sleep matters.
Consistently poor sleep can affect concentration, memory and daily functioning. Maintaining a regular sleep schedule and creating a comfortable sleeping environment may help improve sleep quality.
4. Consuming Too Much Sugar
Diet is also an important part of Perlmutter’s discussion, particularly when it comes to excessive sugar consumption.
Long-term eating habits can influence metabolic health, including blood sugar regulation. These factors are closely connected to overall health and may also be relevant to brain health.
His warning is not that eating one dessert will cause Alzheimer’s disease. Rather, he encourages people to pay attention to their regular dietary patterns and avoid consuming excessive amounts of added sugar.
A balanced diet with plenty of nutritious foods can support general health as people age.
5. Waiting for Future Medical Breakthroughs
Perlmutter’s final warning is directed particularly at younger generations. He believes people should not assume that future medicines or scientific discoveries will automatically protect them from Alzheimer’s.
Instead, he encourages people to take an active interest in their health long before memory problems or other symptoms appear.
Medical research continues to explore new ways to prevent and treat Alzheimer’s, but there is no guaranteed way to avoid the disease. Genetics, age and other factors can all influence an individual’s risk.
Why Brain Health Deserves Attention at Every Age
Perlmutter’s advice comes from both his professional experience and the personal loss of his father, whom he remembered as a brilliant brain surgeon before Alzheimer’s severely affected his ability to function.
He explained that watching his father decline was difficult and said he did not want other families to experience the same suffering.
His central message is that lifestyle choices deserve attention throughout life. Staying physically active, keeping social connections, prioritizing sleep and following healthy eating habits can support overall well-being.
These changes cannot guarantee protection against Alzheimer’s, and they should not replace medical advice or treatment. However, taking care of brain and body health may help reduce some risk factors associated with cognitive decline.
What steps do you take to support your brain health as you get older? Share your thoughts and experiences.