10 Science-Based Tips for Living with Alzheimer’s Disease

When you are living with Alzheimer's disease, or caring for someone who is, small, practical steps may help protect function. Habits shown to lower the risk of dementia in healthy older adults or those who have mild cognitive impairment (MCI) might also be helpful. These strategies aren't cures, and no single "hack" works for everyone. But research suggests that strategies from exercise and better sleep to cognitive stimulation, hearing treatment, and music can improve quality of life and may help slow decline. 

One of the first things many doctors do for patients who complain of memory loss is review all their medications and try to stop or adjust any that might be clouding their thinking. Ask your health care provider or pharmacist how you can get a comprehensive medication review to identify and remove, if possible, any medications that might be making your memory worse.

Even after memory loss has begun, you can reap the benefits of exercise. Studies show that adults with Alzheimer's who get about 30 minutes of aerobic activity, like a brisk walk, three or more times a week, can hold onto memory and possibly brain volume for longer than those who don't exercise.  Simply increasing how much you walk, to reach 5,000 to 7,500 steps per day, may slow down cognitive decline.

Structured cognitive stimulation uses guided group activities — such as focused conversation, word games, music, and problem-solving — to engage several thinking skills at once. Designed mainly for people with mild to moderate dementia, it may modestly improve cognition, communication, mood, and quality of life. Also called cognitive stimulation therapy (CST), programs typically meet once or twice weekly. Ask a memory clinic, geriatrician, neurologist, occupational therapist, senior center, or Alzheimer’s organization about local or virtual programs.

An analysis of 19 clinical trials, which included 1,024 adults over 60 with MCI or Alzheimer's, found that regular participation in music-based activities was linked to better cognitive function, executive function, and episodic memory. People didn't just have music playing in the background. They interacted with music. Activities that helped included playing instruments, singing along to songs, and moving to music.

In 2021, the FDA approved the first drug for Alzheimer's in 18 years. This drug was removed from the market by its maker in 2024, but two others have been approved since then, and over 100 more are in clinical trials. The Alzheimer’s drug pipeline is moving like never before, and people living with this disease have the chance to get these medications and help advance research by enrolling in clinical trials. You can check for trials in your area at ClinicalTrials.gov or ask your doctor.

Research has shown that Mediterranean-style eating, which includes the DASH and MIND diets as well, may help prevent dementia in healthy adults. Observational studies find that people with MCI who stick more closely to a Mediterranean diet have better memory and a lower risk of progressing to Alzheimer’s disease. One trial found that the DASH diet plus aerobic exercise improved executive function in people with cognitive impairment.

When you sleep, your body clears the waste from the brain that can lead to the plaques and tangles found in the brains of people with Alzheimer’s. It's known that sufficient sleep is linked to a lower risk of getting Alzheimer's disease. Researchers are exploring whether good sleep after diagnosis might help slow the progress of the disease. But many people with Alzheimer's have trouble sleeping. If you can’t sleep, talk to your doctor.

Hearing loss is linked to a higher risk of dementia. The more severe the hearing loss, the higher the risk. Hearing loss can cause social isolation, another risk factor for dementia. It's also possible that straining to hear puts extra wear and tear on the brain. Researchers also speculate that no longer using the hearing parts of the brain can cause those areas to shrink. Wearing hearing aids if needed may reduce cognitive symptoms and slow cognitive decline in people at risk of dementia.

Gum disease has been linked to a higher risk of Alzheimer's disease. The bacteria that cause gum disease can get into the bloodstream and reach the brain. Avoiding gum disease with good oral hygiene, including regular dental cleanings, could help prevent Alzheimer's disease, or slow its progress if you already have it.

Spending time with friends and family is good medicine, so make it a priority. Social isolation or loneliness could increase your risk of dementia by up to 60%. Even after a dementia diagnosis, maintaining a social life can help keep your brain active and boost your mood.