I’m an Alzheimer’s expert—these are the 6 things I never do

With dementia cases expected to surge in the coming decades, interest in brain health has never been higher.

According to the World Health Organization (WHO), more than 55 million people worldwide are currently living with dementia, a figure expected to reach 139 million by 2050.

So as fears around Alzheimer’s disease grow, many people wonder whether there is anything they can do now to lower their risk later in life.

According to Dr. David Perlmutter, a board-certified neurologist and author of the upcoming book Brain Defenders, many of the habits that influence brain health are surprisingly simple and well within our control.

“Dementia is not simply an inevitable consequence of aging or bad genes,” Dr. Perlmutter told Newsweek. “Genetics certainly matter, but they are far from destiny. We now know that many of the factors influencing Alzheimer’s disease begin decades before symptoms appear and are profoundly affected by our everyday choices.”

Here are six things the Alzheimer’s expert avoids in order to protect his brain.

1. I Never Stop Moving

If there is one habit Dr. Perlmutter prioritizes above all others, it is staying physically active.

“A sedentary lifestyle is one of the greatest threats to the brain,” he said.

He exercises almost every day, combining aerobic exercise with strength training.

Aerobic activity helps increase blood flow to the brain and stimulates the production of brain-derived neurotrophic factor (BDNF), a protein sometimes described as “fertilizer for the brain.”

Resistance training, meanwhile, helps preserve muscle mass, improve insulin sensitivity and reduce inflammation.

“As I’ve often said, exercise is the closest thing we have to a magic pill for the brain,” Dr. Perlmutter said.

2. I Don’t Drink Much Alcohol

The science around alcohol and brain health has changed considerably in recent years.

For years, many people were told, or may have read, that a glass of wine could be good for them, even potentially lowering the risk of Alzheimer’s disease.

But Dr. Perlmutter said the current evidence suggests there is no completely safe level of alcohol consumption when it comes to overall health, including brain health.

“Alcohol contributes to inflammation, disrupts sleep, and over time is associated with brain atrophy and increased dementia risk,” he said. “I occasionally enjoy a drink, but my alcohol consumption is minimal.”

3. I Never Let Social Isolation Become Normal

Although Dr. Perlmutter described himself as naturally less outgoing, he makes a conscious effort to maintain close relationships.

The link between loneliness and dementia has become increasingly difficult to ignore.

A large 2024 meta-analysis involving more than 600,000 participants found that people who reported feeling lonely had a 31 percent greater risk of developing dementia.

“The fact that it also happens to be one of the most powerful ways to reduce dementia risk is certainly a bonus,” Dr. Perlmutter added.

4. I Don’t Ignore My Hearing

Protecting hearing might not be the first thing people associate with dementia prevention, but Dr. Perlmutter believes it deserves far more attention.

“If I’m in a situation that’s particularly loud, you’ll often find me using noise-canceling earbuds,” he said.

Hearing loss is increasingly recognized as one of the most important potentially modifiable risk factors for dementia.

Beyond making conversations more difficult, hearing problems can contribute to social withdrawal, which may further affect cognitive health.

“Protecting your hearing today may well be protecting your brain decades from now,” Dr. Perlmutter said.

5. I Never Compromise on Sleep

Dr. Perlmutter views sleep as one of the brain’s most important maintenance periods rather than wasted time.

During deep sleep, the brain activates what is known as the glymphatic system, a network involved in clearing waste products from brain tissue.

Poor sleep, he said, can increase inflammation, raise stress hormone levels and worsen insulin resistance.

“I don’t view sleep as downtime,” he said. “I see it as one of the brain’s most active periods of maintenance and repair.”

6. I Don’t Eat Ultra-Processed Foods

Ultra-processed foods are another thing Dr. Perlmutter deliberately avoids.

The category includes foods such as packaged cakes, chips, sugary cereals, sodas, fast food items and many frozen ready meals.

Despite growing concerns about their health effects, a recent CDC analysis found that ultra-processed foods account for around 53 percent of the calories consumed by U.S. adults.

Dr. Perlmutter pointed to a growing body of research published in the Journal of Prevention of Alzheimer’s Disease linking diets high in ultra-processed products to poorer cognitive outcomes, inflammation, metabolic dysfunction and insulin resistance.

“[The study] illustrates something people immediately understand,” he said. “What we choose to eat today is shaping the health of our brains tomorrow.”

For Dr. Perlmutter, the message is simple: the choices people make every day can have lasting consequences for brain health.

“We have much more agency than most people realize,” he added.

Contact Newsweek editors on this story: Kara Dolman and Gray R. Thomas