Almost 7 million Americans currently live with Alzheimer’s. Although I have a family history and a copy of the ApoE4 gene, I no longer fear getting Alzheimer’s. New research reveals that nearly half of dementia cases (and Alzheimer’s, the most common cause of dementia) could be prevented by adopting healthy habits.
In this article, we'll debunk common myths about Alzheimer's and explore actionable steps to protect our brain health.
DEBUNKING COMMON MYTHS
Myth #1: If I forget why I walked into a room, I may have the start of Alzheimer’s.
Fact: Occasional forgetfulness is normal and generally linked to factors like stress, lack of sleep, or distraction—not necessarily Alzheimer’s. Alzheimer's involves persistent memory loss and cognitive decline that disrupts daily life, such as difficulty remembering recent events, confusion with time and place, or trouble following familiar tasks.
Myth #2: Alzheimer's is an inevitable part of aging.
Fact: Alzheimer's risk increases with age, but new research reports that up to 45% of dementia cases can be prevented by addressing modifiable risk factors like inactivity, smoking, hearing loss, and unmanaged conditions such as hypertension and high LDL cholesterol, which are also common risk factors for heart disease. Simple lifestyle changes—regular exercise, a balanced diet, social engagement, and quality sleep—can significantly lower risk. These habits also contribute to cardiovascular health; what's good for the heart is often good for the brain.
After my mother’s Alzheimer’s diagnosis 18 years ago, I began adopting brain-healthy habits like eating more nutrient-dense, whole plant-based foods, getting quality sleep, managing stress through deep breathing and mindfulness meditation, and playing more tennis and pickleball for their physical, social, and cognitive benefits. I continue updating my routine as new research emerges.
Myth #3: Alzheimer's starts to develop in the brain only shortly before symptoms become noticeable.
Fact: Researchers now believe Alzheimer’s starts to develop in the brain decades before clinical symptoms of memory loss and cognitive decline are noticeable. This long, preclinical phase of Alzheimer’s lurking under the surface provides more opportunity for treatment interventions. It’s never too early to start Alzheimer’s prevention habits.
Myth #4. Getting by with 5-6 hours of sleep per night is sufficient.
Fact: Research recommends 7–8 hours of quality sleep each night, as it aids memory consolidation and toxin removal, and supports neuroplasticity and hormone regulation. Factors like stress, late meals, working in bed, and excessive blue light can interfere with sleep quality.
If experiencing daytime sleepiness, loud snoring, or frequent waking, consider an assessment for obstructive sleep apnea (OSA). About 10% of U.S. adults have mild OSA, and up to 5% have moderate to severe forms. I used to snore until I started using a CPAP, which improved sleep for both my husband and me.
Myth #5: All brain apps and games are effective cognitive training.
Fact: Building "cognitive reserve"—the brain's ability to adapt and resist damage—can help delay and reduce Alzheimer's symptoms. While the brain can form new pathways throughout life (neuroplasticity), not all mental exercises have lasting benefits. Games like crosswords or brain apps may improve short-term skills but don’t always enhance long-term cognitive health. For effective training, prioritize novelty and variety with critical thinking activities such as learning a language, picking up an instrument, traveling to new places, or reading diverse genres.
Myth #6. Everyone should get genetically tested for the ApoE4 gene.
Fact: ApoE4 is one of the strongest and most studied genetic risk factor genes for late-onset Alzheimer’s, affecting about 25% of people with one copy of the gene (like me). However, genetic testing for this gene is generally not recommended for most, unless part of a medical assessment or research study with a genetic counselor. While I personally tested for it with a preventive neurologist and was mentally prepared for the news, testing can cause emotional distress, potentially increasing Alzheimer’s risk. Possessing the ApoE4 gene variant may also lead to higher life or long-term care insurance premiums based on current laws.
Myth #7. No one in my family has had Alzheimer’s, so I’m not at risk.
Fact: Researchers estimate that about half of those diagnosed with Alzheimer’s do NOT have an ApoE4 gene. So, really, anyone with a brain is at risk for getting Alzheimer’s.
CONTROL WHAT YOU CAN CONTROL
Learning about Alzheimer’s and focusing on what I can control eased my fear of developing it. Consider these steps to reduce your risk and improve your health now:
—Educate yourself: Understand your risk factors and discuss prevention with your doctor.
—Take action: Make lifestyle changes that support both brain and heart health.
—Engage your community: Encourage friends and family to adopt brain-healthy habits. As in Okinawa, Japan, cultural norms around health make it easier to make good choices.
—Advocate for research: Support funding for both prevention and treatment research to tackle Alzheimer's effectively.
By dispelling misconceptions and empowering ourselves with healthy habits, we can significantly reduce our risk of Alzheimer's and support those affected. Remember, small changes today can lead to a healthier, brighter future.
Dr. Kris Lonsway is an Organizational Psychologist and an active member of the Alzheimer's Association Illinois Chapter Research Committee, Community Memorial Foundation board, and a Regional Health and Human Services Agenda Council to measurably improve health and mental wellness, access to healthcare, and non-profit capacity in the western suburbs of Chicago. She leads a health and wellness non-profit in the Chicago western suburbs educating the community on healthier lifestyle choices that lower the risk of Alzheimer's and other chronic diseases. Visit https://krislonsway.com/ to learn more.
