WHO's New Guidelines for Reducing the Risk of Alzheimer's Disease and Dementia: What You Need to Know

Can Alzheimer's Disease Be Prevented?

For many years, Alzheimer's disease was viewed as an unavoidable part of aging. Today we

know the picture is much more encouraging. Although age and genetics remain

important risk factors, research has shown that many aspects of brain health are influenced

by lifestyle throughout life. The World Health Organization (WHO) has reinforced this

message in its updated guidelines on reducing the risk of cognitive decline and

dementia. Rather than focusing on a miracle pill or a single "brain food," the WHO

emphasizes a combination of healthy lifestyle habits that work together to support lifelong

brain health.

The recommendations below reflect the strongest evidence currently available for reducing the risk of cognitive decline and dementia.

The WHO's 11 Key Recommendations

1. Stay Physically Active

Regular physical activity is one of the most effective ways to support long-term brain

health. Even regular walking can make a meaningful difference.

2. Eat a Healthy Dietary Pattern

Choose a dietary pattern rich in vegetables, fruits, legumes, whole grains, nuts, and

seeds while limiting foods high in saturated fat, salt, sugar, and highly processed

ingredients.

3. Protect Your Blood Pressure

Keeping blood pressure in a healthy range helps protect the blood vessels that supply the

brain.

4. Prevent and Manage Diabetes

Healthy eating, regular physical activity, and appropriate medical care can help lower the

risk associated with type 2 diabetes.

5. Don't Smoke

Smoking damages blood vessels and increases inflammation and oxidative stress. Quitting

benefits both heart and brain health.

6. Stay Mentally Active

Learning new skills, reading, solving puzzles, or learning a language helps build cognitive

reserve.

7. Stay Socially Connected

Meaningful relationships and regular social interaction support lifelong brain health.

8. Take Hearing Loss Seriously

Untreated hearing loss has been linked with a higher risk of dementia. Seek evaluation if

you notice changes.

9. Maintain a Healthy Weight

Maintaining a healthy weight helps reduce several conditions associated with dementia risk.

10. Address Depression

Seeking help for depression is important for both emotional well-being and long-term brain

health.

11. Reduce Exposure to Air Pollution

Growing evidence suggests that reducing long-term exposure to air pollution may also help

support brain health.

What About Supplements?

The WHO does not recommend the routine use of dietary supplements to prevent

cognitive decline in people without nutritional deficiencies. A balanced, nutritious

dietary pattern remains the preferred approach unless a deficiency has been diagnosed.

The Bigger Picture

The same lifestyle habits that protect your heart also help protect your brain because healthy blood vessels, healthy metabolism, and healthy lifestyle habits support healthy brain function throughout life. No single habit offers a guarantee, but together they provide the best opportunity to support healthy aging.

Final Thoughts

Imagine that researchers developed a medication that could lower blood pressure,

reduce the risk of type 2 diabetes, improve cardiovascular health, strengthen muscles

and bones, improve mood, improve sleep, and help reduce the risk of cognitive

decline. It would likely become one of the most widely prescribed medications in the world.

The remarkable thing is that many healthy lifestyle habits provide exactly these

broad benefits. While there is no guaranteed way to prevent Alzheimer's disease, every

healthy meal, every walk, every meaningful conversation, and every new skill you learn is

an investment in your future brain health.

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If you'd like to explore this topic in greater depth, I invite you to read my comprehensive article, Alzheimer’s Disease: What You Need to Know, where I discuss the disease, its risk factors, treatment options, and the latest research in much greater detail.

References:

World Health Organization. (2026). Risk Reduction of Cognitive Decline and Dementia: Updated WHO Guidelines. Geneva: World Health Organization.

https://www.who.int/publications/i/item/9789240123557, Accessed July 19, 2026

Livingston G, Huntley J, Liu KY, et al. Dementia prevention, intervention, and care: 2024 report of the Lancet standing Commission. Lancet. 2024;404(10452):572-628. doi:10.1016/S0140-6736(24)01296-0

https://pubmed.ncbi.nlm.nih.gov/39096926/

Petersson SD, Philippou E. Mediterranean Diet, Cognitive Function, and Dementia: A Systematic Review of the Evidence. Adv Nutr. 2016;7(5):889-904. Published 2016 Sep 15. doi:10.3945/an.116.012138

https://pmc.ncbi.nlm.nih.gov/articles/PMC5015034/

SPRINT MIND Investigators for the SPRINT Research Group, Williamson JD, Pajewski NM, et al. Effect of Intensive vs Standard Blood Pressure Control on Probable Dementia: A Randomized Clinical Trial. JAMA. 2019;321(6):553-561. doi:10.1001/jama.2018.21442

https://pubmed.ncbi.nlm.nih.gov/30688979/

Lin FR, Pike JR, Albert MS, et al. Hearing intervention versus health education control to reduce cognitive decline in older adults with hearing loss in the USA (ACHIEVE): a multicentre, randomised controlled trial. Lancet. 2023;402(10404):786-797. doi:10.1016/S0140-6736(23)01406-X

https://pubmed.ncbi.nlm.nih.gov/37478886/

Stern Y. Cognitive reserve in ageing and Alzheimer's disease. Lancet Neurol. 2012;11(11):1006-1012. doi:10.1016/S1474-4422(12)70191-6

https://pubmed.ncbi.nlm.nih.gov/23079557/

Ornish D, Madison C, Kivipelto M, et al. Effects of intensive lifestyle changes on the progression of mild cognitive impairment or early dementia due to Alzheimer's disease: a randomized, controlled clinical trial. Alzheimers Res Ther. 2024;16(1):122. Published 2024 Jun 7. doi:10.1186/s13195-024-01482-z

https://pubmed.ncbi.nlm.nih.gov/38849944/

Quinn JF, Raman R, Thomas RG, et al. Docosahexaenoic acid supplementation and cognitive decline in Alzheimer disease: a randomized trial. JAMA. 2010;304(17):1903-1911. doi:10.1001/jama.2010.1510

https://pubmed.ncbi.nlm.nih.gov/21045096/

Sydenham E, Dangour AD, Lim WS. Omega 3 fatty acid for the prevention of cognitive decline and dementia. Cochrane Database Syst Rev. 2012;2012(6):CD005379. Published 2012 Jun 13. doi:10.1002/14651858.CD005379.pub3

https://pubmed.ncbi.nlm.nih.gov/22696350/

Liao ZB, Hu ZC, Zeng GH, et al. The association between omega-3 supplementation and cognitive decline in older adults. J Prev Alzheimers Dis. 2026;13(6):100569. doi:10.1016/j.tjpad.2026.100569

https://pubmed.ncbi.nlm.nih.gov/42000571/

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Disclaimer: I am a Certified Plant-based Health Educator, not a medical doctor. My goal is to present you with available evidence that will make your decision easier. The information I share is for educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You are advised to do your own research and make informed decisions in partnership with your physician(s). If you are on medication and are switching to a whole-food, plant-based diet, it is important that you work with your doctor to monitor your condition and medication dosage during your change of dietary practices.

I encourage you to critically evaluate any claims and make informed decisions that support your long-term health and well-being.