Can you reduce your risk of dementia? Possibly more than you think.

According to Food for the Brain, only around 1 in 100 Alzheimer’s cases are caused directly by genes. Much of the risk relates to nutrition and lifestyle factors we can influence.

The Lancet Commission goes further: up to 45% of dementia cases could potentially be prevented or delayed by addressing 14 modifiable risk factors.

That’s not a guarantee. But it does mean a lot of the picture is still in your hands.

Some of those factors include:

🏃 Physical inactivity: movement and strength training support brain health

❤️ High blood pressure and cholesterol: what’s good for your heart is good for your brain

🍽️ Diabetes and obesity: diet and metabolic health matter

🍷 Excess alcohol and smoking

👂 Hearing and vision loss: getting these checked matters more than most people realise

🤝 Social isolation and depression: connection is part of brain health

Because Alzheimer’s isn’t reversible, prevention is where the opportunity lies. And the habits that protect your brain also keep your bones and muscles strong: move regularly, lift something heavy, eat a varied, fibre-rich, plant-rich diet, and look after your heart, hearing and relationships.

There’s no magic “brain food” and no single fix. It’s everyday habits, built consistently over decades.

That’s why I created the Brain Scorecard. A simple way to see where you’re already doing well, where there’s room to improve, and what to focus on first.

👉 Get yours from www.ritchnutrition.com/scorecard/