Do you sometimes forget a name and wonder whether that’s normal? Rest assured: a memory that falters a little with age is not a disease. So how do you go about preventing Alzheimer’s? The good news is that you have a part to play. Science shows it: simple everyday habits help keep the mind sharp. Here’s how, at your own pace and without pressure.
Alzheimer’s: what you really need to understand
No, Alzheimer’s is not an inevitable part of growing older. It is a disease that affects the neurons, often slowly. In France, around 1.2 million people are affected (Source: Inserm, the French national institute for health and medical research).
When should you be concerned? Forgetting where you put your keys is perfectly ordinary. No longer knowing what they are for, or getting lost on a familiar route, is a different matter. If the difficulties become troublesome and repeated, talk to your doctor. Only they can take stock without dramatising the situation.
The 5 pillars of everyday prevention
You can’t change your age or your genes. What you can act on is your lifestyle. Here are the 5 keys to protecting your brain.
1. Move for 30 minutes: your brain will thank you
Movement is fertiliser for your neurons. It boosts blood circulation and oxygenation.
A simple goal: 30 minutes of brisk walking, 5 times a week.
Balance bonus: stand on one foot while brushing your teeth. It strengthens your stability and helps prevent falls.
2. Eat Mediterranean-style, without depriving yourself
Your plate is an ally. The Mediterranean diet is recognised for protecting memory.
Good habits: colourful vegetables, a drizzle of olive oil, oily fish (sardines, mackerel), a handful of nuts.
The golden rule: avoid ultra-processed products. Favour home cooking with unprocessed ingredients.
Tip: don’t forget berries (blueberries, raspberries). Their antioxidants are like sweets for the brain!
3. Stimulate your mind… and enjoy it!
For the brain, novelty matters more than difficulty.
Simple ideas: read, play cards, sing, learn three words of a foreign language each week.
The secret: vary your pleasures. The goal is to create new neural connections, not to pass an exam.
4. Sleep, so your brain can tidy up
It is during sleep that your brain “cleans out” waste and files away your memories.
A gentle routine: go to bed at regular times. Avoid screens and coffee after 4 p.m.
Evening ritual: a herbal tea and a few slow breaths are enough to prepare for a restorative night.
5. Stay connected to others
Isolation is a risk factor. Social connection is the brain’s “vitamin”.
Every contact counts: a call to a friend, a coffee with a neighbour, a club activity (walking, singing, a workshop).
In a residence: join in the group activities. It’s an ideal setting for staying surrounded by others and gently stimulated.
A final word
You don’t need to overhaul everything at once. Choose just one of these pillars and start today. Preventing Alzheimer’s is, above all, about taking care of yourself, with kindness and consistency. Your doctor remains your partner for a reassuring annual check-up.
Your questions about prevention
Can a special diet really help? Yes. Favouring vegetables and good fats (olive oil, fish) and limiting sugar helps protect your neurons over the long term.
Which memory games are best? The ones you enjoy and play often. Consistency counts for more than difficulty. Crosswords, reading or a game of cards: it’s all good!
Can Alzheimer’s be avoided completely? No one can guarantee that. These habits do, however, reduce the risks and may delay the onset of symptoms. That in itself is a great deal.