If you’ve ever forgotten where you left your keys or struggled to recall someone’s name, you’re not alone. While occasional forgetfulness is normal, it’s natural to wonder — could these be early signs of something more serious? The good news: doctors say it’s never too early (or too late) to start building habits that may help reduce your risk of Alzheimer’s disease.

Here are 10 simple, science-backed habits that neurologists and geriatricians often recommend — and they might surprise you.

1. Move More, Think Sharper

Regular exercise doesn’t just keep your body in shape — it boosts blood flow to the brain. Activities like brisk walking, swimming, or even gardening have been linked to reduced cognitive decline.

2. Prioritize Sleep Quality

Sleep isn’t just rest — it’s brain maintenance. Deep sleep helps your brain flush out toxins, including the harmful beta-amyloid proteins linked to Alzheimer’s.

3. Eat the Right Fats

Swap out processed snacks for brain-friendly fats. Think: olive oil, nuts, avocados, and omega-3-rich fish like salmon. The MIND diet, a mix of the Mediterranean and DASH diets, has been shown to support cognitive function.

4. Keep Your Brain Curious

Crossword puzzles, Sudoku, or even learning a new language can help build cognitive “reserve.” These brain challenges stimulate neurons and may delay mental decline.

5. Get Social (Seriously)

Loneliness has been linked to a higher risk of dementia. Make time for friends, join a local group, or call a loved one — your brain will thank you.

6. Protect Your Head

A single concussion can increase your Alzheimer’s risk. Always wear helmets when biking and take fall-prevention steps around the home.

7. Stay on Top of Health Checks

Conditions like diabetes, high blood pressure, and obesity are strongly linked to cognitive decline. Keeping these in check could dramatically lower your risk.

8. Cut Down on Ultra-Processed Foods

Studies show a high intake of ultra-processed foods (think chips, soda, frozen dinners) can impair memory over time. Aim for whole foods and fewer ingredients.

9. Limit Alcohol — Especially Binge Drinking

Heavy drinking can shrink parts of the brain crucial for memory. Doctors recommend moderation: that’s no more than one drink a day for women, two for men.

10. Meditate, Don’t Ruminate

Chronic stress takes a toll on your brain. Mindfulness, breathing exercises, or just quiet time can help lower cortisol and protect your mental faculties.

🧠 Small Habits, Big Results

While there’s no magic cure for Alzheimer’s, making these simple lifestyle changes can tip the odds in your favor. Doctors say that when it comes to brain health, prevention is the best medicine — and the earlier you start, the better.