Best ways to fight Alzheimer’s: proven steps, treatments, and hope

TL;DR:

• No single cure exists, but action helps at every age.
  
• Control risks you can change, like blood pressure and hearing loss.
  
• Move your body, eat a brain-smart diet, and sleep well.
  
• Ask about early detection and new antibody drugs for early disease.
  
• Combine medical care with social, mental, and caregiver support.
  

Is there a “best” way to fight Alzheimer’s?

There is no magic pill. Still, you can lower risk, catch problems earlier, and slow decline. The most effective plan is a stack of small wins. These include medical care, lifestyle habits, and timely use of new treatments when eligible. The goal is simple. Keep your brain healthier for longer.

This guide summarizes what strong research and leading groups recommend. It covers what to do now, what to ask your doctor, and how to plan support.

What science says about risk you can change

Large reviews, including the Lancet Commission 2024 report, estimate that up to about 45 percent of dementia cases may be linked to factors we can modify over a lifetime. These factors span education, midlife hearing loss, high blood pressure, diabetes, smoking, alcohol misuse, obesity, depression, social isolation, physical inactivity, air pollution, head injury, untreated vision loss, and high LDL cholesterol. Addressing more than one factor at once brings the best payoff.

The core medical checks

• Blood pressure. Aim for healthy targets by midlife and beyond. Trials of tighter blood pressure control reduced the risk of mild cognitive impairment, which is a common step before dementia. Speak with your doctor about a safe goal for you.
  
• Hearing. Treat hearing loss early. A large randomized trial found that hearing aids plus counseling slowed cognitive decline in older adults at higher risk. If you turn up the TV or miss words in groups, get a hearing test.
  
• Vision. Correct vision problems. The 2024 update added untreated vision loss as a risk. Cataract surgery and updated lenses improve function and may support brain health.
  
• Cholesterol and diabetes. Keep LDL and blood sugar in range. This lowers vascular damage that harms the brain. Follow your treatment plan and check levels as advised.
  
• Sleep and sleep apnea. Poor sleep and untreated sleep disorders affect memory and thinking. Ask about screening if you snore, gasp at night, or feel very sleepy in the day.
  

Everyday habits that protect your brain

• Move most days. Aim for at least 150 minutes a week of moderate activity, plus strength work. Aerobic exercise improves thinking and daily function, even for people with Alzheimer’s.
  
• Eat a brain-smart pattern. The MIND diet blends Mediterranean and DASH styles. It favors leafy greens, other vegetables, berries, whole grains, beans, nuts, fish, olive oil, and poultry. It limits red meat, butter, pastries, fried and fast foods. Trials and cohort studies link higher adherence with slower decline.
  
• Do not smoke. Stopping at any age helps the brain and blood vessels.
  
• Drink less. If you drink alcohol, keep it light, or skip it.
  
• Connect and challenge. Social ties and mental activity support resilience. Learn a skill, volunteer, or join a club. Mix it with movement when you can, for example, dancing or group walks.
  
• Protect your head. Wear helmets and reduce fall hazards at home.
  

Quick checklist

Use this as a monthly self-check and share it at clinic visits.

Early detection: why timing matters

The earlier you detect changes, the more options you have. New disease-modifying antibody treatments, described below, only help people with confirmed amyloid and early symptoms, like mild cognitive impairment or mild dementia. Early diagnosis also opens the door to risk reduction, better care plans, and research trials.

What to do if you worry about memory

• Write down examples. Note when problems started and how they affect daily life.
  
• Book a visit. Ask for a cognitive assessment. Your clinician may use brief tests and review medications, mood, sleep, and thyroid or vitamin B12 levels.
  
• Consider biomarkers if advised. Imaging or blood tests for amyloid or tau are now used in select cases. Access and coverage vary by country.
  
• Bring a care partner. A second set of eyes helps with history and follow up.
  

Treatments available today

There are three broad groups: drugs that ease symptoms, drugs that target disease biology in early Alzheimer’s, and non-drug supports.

Symptom-targeting drugs

Cholinesterase inhibitors and memantine can help symptoms for some people. They do not change the long-term course, but they can improve function or behavior. Review benefits and side effects often.

Disease-modifying antibody drugs for early Alzheimer’s

Two anti-amyloid antibodies have regulatory approval in several countries for early symptomatic disease with confirmed amyloid:

• Lecanemab (Leqembi). The U.S. FDA granted traditional approval on 6 July 2023 for early Alzheimer’s after a confirmatory trial showed slowed decline. Regulators have also updated dosing guidance since then.
  
• Donanemab (Kisunla). The U.S. FDA approved it on 2 July 2024 for early symptomatic Alzheimer’s. Other regulators have made varied decisions, and criteria can differ by region.
  

Who might be eligible. People with mild cognitive impairment or mild dementia due to Alzheimer’s, with amyloid confirmed by PET or blood tests, and who meet MRI safety checks. Some genotypes, like APOE ε4 homozygotes, face higher risk of brain swelling or bleeding, so testing and monitoring are standard.

Benefits and risks. Trials showed a modest slowing of clinical decline over 18 months. The main risks are amyloid-related imaging abnormalities, including brain swelling or small bleeds. These often cause no symptoms, but some cases are serious. Programs require MRIs during treatment and careful selection.

Access and cost. Access varies by country, insurer, and health system. Many systems restrict use to early disease, confirm amyloid first, and require experienced centers. Ask your clinician about local criteria and coverage.

Non-drug supports that make daily life better

• Cognitive rehabilitation. A therapist helps set goals that matter to you, like using a calendar or planning a route. The focus is function.
  
• Occupational and physical therapy. These support safety, movement, and independence.
  
• Caregiver coaching. Training reduces stress and improves care quality. It also lowers hospital visits.
  
• Safety planning. Address driving, cooking, and financial steps early. Add grab bars and remove trip hazards.
  

Building your personal plan

Think of your plan in three layers: medical, lifestyle, and support. Stack as many as you can sustain.

1. Medical layer
   

• Set blood pressure, lipids, and glucose goals with your clinician.
  
• Screen and treat hearing and vision loss.
  
• Review medicines that affect thinking, like some sedatives or anticholinergics.
  
• Discuss eligibility for antibody therapy if symptoms are early and amyloid is confirmed.
  
• Keep vaccines current, including flu and pneumonia, to reduce delirium risk.
  

2. Lifestyle layer
   

• Schedule movement like any other appointment. Brisk walks count.
  
• Eat MIND-style most days. Build meals around plants, fish, and whole grains.
  
• Protect sleep. Aim for 7 to 9 hours. Keep a steady wake time.
  
• Stay engaged. Plan regular time with friends, family, or groups. Learn something new.
  

3. Support layer
   

• Name a health care proxy and discuss wishes while thinking is clear.
  
• Ask about community programs, respite care, and legal or financial help.
  
• Join a support group for people living with dementia or for care partners.
  

Common mistakes to avoid

• Waiting for a crisis. Early evaluation gives you more choices and time.
  
• Focusing on one habit only. Combine medical control, movement, diet, sleep, and connection.
  
• Skipping hearing or vision care. These are high-impact and often neglected.
  
• Ignoring mood. Treat depression and anxiety. Both affect thinking and quality of life.
  
• DIY supplements. Many pills claim brain benefits without solid proof. Discuss any supplement with your clinician to avoid harm or interactions.
  

What about supplements and “brain games”?

No supplement has strong proof that it prevents Alzheimer’s. Omega-3s, vitamin E, ginkgo, and many blends have mixed or negative results. If your diet lacks certain nutrients, your clinician may advise targeted supplements, like vitamin B12 if you are deficient.

“Brain games” can help with specific tasks, but gains may not generalize. Broader learning and social activity, like classes, music, or languages, provide richer benefits, and feel more rewarding.

A sample week to get started

• Monday. Thirty minutes brisk walking, leafy salad with beans and olive oil.
  
• Tuesday. Call a friend, cook salmon or sardines, read 20 pages of a book.
  
• Wednesday. Strength routine, 20 minutes. Aim for legs, core, and back.
  
• Thursday. Community class, club, or faith group. Turn in early for sleep.
  
• Friday. Whole grains at lunch. Limit fried or fast food.
  
• Saturday. Family walk or dance. Prep berries and nuts for snacks.
  
• Sunday. Plan the week. Refill meds. Set up rides for appointments.
  

Why it matters

Alzheimer’s is common and costly, but action helps. Managing blood pressure, hearing, vision, cholesterol, and diabetes supports brain health. Daily habits compound over time. Early diagnosis opens doors to new treatments, trials, and better support. You do not need perfection. You need a plan you can live with.

Sources:

• The Lancet Commission, “Dementia prevention, intervention, and care: 2024 report,” https://www.thelancet.com/journals/lancet/article/PIIS0140-6736%2824%2901296-0/abstract, 31 July 2024
  
• World Health Organization, “Risk reduction of cognitive decline and dementia: WHO guidelines,” https://iris.who.int/bitstream/handle/10665/312180/9789241550543-eng.pdf, 2019
  
• Alzheimer’s Association, “2025 Alzheimer’s Disease Facts and Figures,” https://pmc.ncbi.nlm.nih.gov/articles/PMC12040760/, 2025
  
• U.S. Food and Drug Administration, “FDA converts Leqembi to traditional approval,” https://www.fda.gov/news-events/press-announcements/fda-converts-novel-alzheimers-disease-treatment-traditional-approval, 6 July 2023
  
• U.S. Food and Drug Administration, “FDA approves Kisunla (donanemab),” https://www.fda.gov/drugs/news-events-human-drugs/fda-approves-treatment-adults-alzheimers-disease, 2 July 2024
  
• The Lancet, “Hearing intervention versus health education to slow cognitive decline (ACHIEVE trial),” https://www.thelancet.com/journals/lancet/article/PIIS0140-6736%2823%2901406-X/fulltext, 29 July 2023
  
• National Institutes of Health, “Does intensive blood pressure control reduce dementia?” https://www.nia.nih.gov/news/does-intensive-blood-pressure-control-reduce-dementia, 28 January 2019
  
• JAMA, “Effect of intensive vs standard blood pressure control on probable dementia,” https://jamanetwork.com/journals/jama/fullarticle/2723256, 2019
  
• National Library of Medicine, “Trial of the MIND diet for prevention of cognitive decline,” https://pmc.ncbi.nlm.nih.gov/articles/PMC10513737/, 2023
  
• National Library of Medicine, “Effects of aerobic exercise on cognitive function in Alzheimer’s,” https://pmc.ncbi.nlm.nih.gov/articles/PMC11752035/, 2025