Sophie Brünke

July 6, 2026, 10:36 am | Read time: 4 minutes

Not Just Age! Lifestyle Also Influences Dementia Risk

The new study from Curtin University, published in “The Lancet Healthy Longevity,” shows that a significant portion of dementia risk is associated with modifiable factors. A full 45 percent of cases could be avoided through lifestyle changes.¹ Researchers evaluated twelve studies from eight countries that examined prevention programs and awareness campaigns for dementia prevention. While it was also shown that pure information campaigns often only change behavior to a limited extent, the central message for everyday life remains: Many risk factors are already known, and some can be actively addressed. These include, for example, lack of exercise, smoking, and high blood pressure. And another factor is now coming into focus: muscle strength.

Muscle Strength as a New Important Factor for Brain Health

In another recent study from Curtin University, researchers examined the connection between so-called sarcopenic obesity and dementia. This refers to the combination of low muscle strength or mass and severe overweight. The scientists analyzed data from 489,972 adults. The average age was 56.5 years, and participants were observed for an average of 13.6 years.²

Sarcopenia, or low muscle strength, increased the risk of dementia by 30 percent. The combination of sarcopenia and obesity raised it by 34 percent. Interestingly, obesity alone was not associated with an increased risk of dementia. What seemed crucial was whether muscle strength was also low. Grip strength proved to be an important marker. If it decreased over time, it predicted a higher risk of dementia later in the analysis.

This does not mean that strength training can definitely prevent dementia. Nevertheless, the result fits with what is already known about exercise and brain health: In addition to strength and mobility, muscles also influence blood sugar regulation, inflammatory processes, vascular health, and metabolism–all factors that are in turn associated with brain health.

Also interesting: Live longer through strength training! This much per week is optimal

More on the topic

Cognition Suffers How Childhood Obesity Affects the Brain in the Long Term

According to the study These Dementia Risk Factors Are Already Present in 20-Year-Olds

Even Younger People Can Influence Their Dementia Risk

As early as 2022, scientists examined data from 22,117 people aged 18 to 89. Participants completed a questionnaire and cognitive tasks. The goal was to find out how several known risk factors affect cognitive performance.³

The study at that time examined eight lifestyle factors:

1. Low educational attainment
2. Smoking
3. Depression
4. High blood pressure
5. Hearing loss
6. Alcohol or drug abuse
7. Diabetes
8. Brain injuries

The evaluation of the test results showed that each additional risk factor was associated with poorer cognitive performance. According to the researchers, a single risk factor corresponded to cognitive aging of up to three years. The connections were evident not only in older people but across different age groups. So, young and middle-aged adults can already accumulate risk factors that could later affect brain health.

All Avoidable Risk Factors

The Lancet Commission identified a total of 14 important modifiable risk factors in its 2024 dementia report.⁴ With the eight mentioned above and the new factor of muscle strength, the complete list is as follows:

1. Low educational attainment
2. Smoking
3. Depression
4. High blood pressure
5. Hearing loss
6. Alcohol or drug abuse
7. Diabetes
8. Brain injuries
9. Lack of exercise
10. Social isolation
11. Obesity
12. Elevated LDL cholesterol
13. Untreated vision loss
14. Air pollution
15. Low muscle strength

What You Can Do Specifically

The current research offers hope that dementia is not solely left to fate. A large part of the risk is associated with factors that can be influenced.

If you want to reduce your dementia risk, you don’t have to turn your life upside down overnight. It’s more sensible to tackle individual points and maintain them in the long term. The new muscle strength study, in particular, shows that maintaining muscle strength and mass is an important approach.

A good start can be two to three strength sessions per week. You can orient yourself to the “Big Five” in the gym. But there are also exercises for home with your own body weight or resistance bands. It’s important that the load occurs regularly and is slightly increased over time.

For other risk factors, small changes can be a start, such as having your blood pressure checked, treating vision problems, incorporating more movement into your daily life, or seeking support to quit smoking.