The pathological changes that lead to Alzheimer’s disease often begin quietly between the ages of 30 and 40, with symptoms typically surfacing 10 to 20 years later. Research has shown that some seemingly healthy habits may, in fact, contribute to the development of Alzheimer’s. This makes early prevention especially critical—and that prevention starts with a careful look at daily routines, even those widely believed to be beneficial.

Below are a few habits that may unintentionally increase your risk of Alzheimer’s:

1. Eating an Overly Bland or Restrictive Diet

Many people now favor a “light” or low-fat diet in the name of health. However, this often gets misinterpreted as avoiding all animal products or cutting out salt and fat completely. A long-term vegan diet without proper supplementation may lead to deficiencies—especially in vitamin B12, which is essential for maintaining healthy nerve cells. Deficiency in B12 can damage the nervous system and raise the risk of cognitive decline. A well-rounded diet that includes both plant-based and animal-based nutrients—such as vitamins B12, C, folate, and omega-3 fatty acids—is crucial for brain health.

2. Being Too Obsessed with Cleanliness

Studies suggest that excessive cleanliness can weaken the immune system over time, potentially increasing the risk of cognitive disorders. Regular exposure to natural microbes helps maintain immune resilience. Avoid overusing disinfectants and make time for outdoor activities to keep your immune system in balance.

3. Oversleeping

A U.S.-based longitudinal study found that older adults who slept more than 9 hours per night had twice the risk of developing Alzheimer’s compared to those with moderate sleep durations.Adults who got between 6.5 and 7.4 hours of sleep each night had the lowest risk of developing health problems. Sudden, prolonged daytime drowsiness or an increased need for sleep can also signal early-stage cognitive decline.

How to Prevent Alzheimer’s Disease？

1. Stay Physically Active

Engaging in moderate aerobic activity boosts blood flow and helps supply the brain with more oxygen. Activities like walking, swimming, or cycling are linked to reduced risk of Alzheimer’s. Even 3–6 hours per week of moderate-intensity exercise can make a significant difference.

2. Keep Your Mind Engaged

Mental stimulation—such as reading, learning new skills, solving puzzles, or playing strategy games—helps activate and protect neurons, keeping your brain resilient over time.

3. Maintain a Healthy Sleep Routine

Avoid chronic sleep deprivation and irregular hours. A stable routine supports metabolic and immune functions, which are essential for protecting brain health.

4. Foster Social Connections

Regular interaction with family, friends, or community groups boosts emotional well-being and keeps your brain engaged.

5. Support Mental Health

Managing stress, anxiety, and depression is vital. Emotional distress is closely linked to cognitive aging. Practices like meditation, yoga, or deep breathing can help maintain a balanced mood and lower risk factors.

6. Manage Chronic Illnesses

Conditions like hypertension, diabetes, and cardiovascular disease are major contributors to Alzheimer’s. Following medical advice and maintaining a healthy lifestyle can minimize these risks.

7. Take Care of Hearing and Vision

Losing your hearing or eyesight can make social interactions more difficult, which may lead to isolation and put extra stress on the brain.Regular checks and timely use of tools can help improve mental acuity and social connections.