5 ways to reduce your dementia risk as study estimates U.S. cases could double by 2060

More American adults may develop dementia than previously thought, according to a new study published this month.

The number of Americans who will develop dementia—a progressive decline in memory, thinking skills, communication, and overall cognitive ability—is estimated to double by 2060, from 514,000 new cases each year in 2020 to one million cases each year by 2060, according to a study in Nature Medicine.

The news comes as demographic shifts have dramatically changed the makeup of the population. All Baby Boomers will be over 65 by 2030, and there will be more older adults than those under 18 by 2034 for the first time in the nation’s history, according to the Census Bureau.

The report, which included a sample of over 15,000 people, found that nearly one in two adults over age 55 are at risk of dementia—and the risk is disproportionately higher for older women, Black people, and those with a genetic predisposition to dementia and Alzheimer’s.

Systemic bias and structural racism have contributed to disproportionate rates of dementia risk for some historically marginalized groups. More research, education, and community prevention measures are needed to address the particular needs of those most at risk.

Still, there are lifestyle changes that can be implemented to help mitigate individual risk.

A 2020 study from The Lancet found that about 45% of dementia cases may be prevented by addressing key modifiable risk factors.

“Lifestyle interventions are the foundation for how we approach cognitive health,” says Dr. Nathaniel Chin, associate professor at the University of Wisconsin-Madison and medical director for the Wisconsin Alzheimer’s Disease Research Center (ADRC).

Experts say adopting five lifestyle habits can help lower your risk of dementia, no matter your age.

1. Keep learning

Are you a fan of the daily crossword puzzle? If so, you’re on the right track to protecting your brain from cognitive decline. Stimulating your brain with challenges, whether that be trying a new hobby, taking up painting, or visiting a museum, keeps the brain active—similar to how we would strengthen a muscle at the gym.

“Learning a new language or a musical instrument is so difficult that it forces your brain to change,” and strengthen cognitive skills, Dr. Tara Swart, a leading neuroscientist and author of The Source: Open Your Mind. Change Your Life, told Fortune.

2. Connect locally

Social isolation increases the risks of dementia by 50% according to the U.S. Centers for Disease Control and Prevention (CDC). Staying socially connected and reducing loneliness, which improves mental and physical health, helps guard against cognitive decline.

Many organizations and communities are stepping in to facilitate connection by offering volunteering and gatherings.

“Social activity protects against a variety of negative health outcomes in older age, including cognitive decline, dementia, and even early mortality,” Patricia Boyle, PhD, a trustee of the McKnight Brain Research Foundation and a neuropsychologist with the Rush Alzheimer’s Disease Center in Chicago, told Fortune.

3. Manage chronic conditions

Research suggests that those with certain health conditions, including diabetes and high cholesterol, are at an increased risk for developing dementia. And the majority of those with dementia have at least one chronic condition, according to the Alzheimer’s Association. Chronic conditions increase bodily inflammation, including in the brain.

Therefore, taking steps to control blood sugar, blood pressure, and weight, and making corresponding lifestyle adjustment to sleep, movement, and diet, will help prevent protect the brain—and your overall health.

4. Protect your hearing

Hearing loss is responsible for 8% of dementia cases, according to The Lancet.

Research suggests that hearing aids, when applicable, can reduce the risk. Those at a higher risk for developing dementia who wore hearing aids over three years reduced their risk of dementia by about 50%.

5. Monitor alcohol use

Excessive drinking can harm the brain. Older adults face particular dangers from drinking too much, as their tolerance decreases and are they more susceptible its health risks. Alcohol use may increase the risk of high blood pressure and heart disease which can harm the brain.