I’ve learned over the years that nothing gets a roomful of retirees to lean in faster than the words “memory,” “independence,” and “not being a burden on the kids.” Alzheimer’s disease sits right at the intersection of those fears, and while there is no guaranteed way to prevent it, there are very real, science-backed things we can do to dramatically reduce our risk and protect our brains as we age. I like to think of this as giving my future self a fighting chance. After all, I’ve spent decades saving for retirement, it would be a shame to forget where I put the checkbook.

What follows are the five most important things I believe every retiree should be doing right now to lower the risk of Alzheimer’s disease. Not next year, not after the holidays, and not when the doctor finally scares us into action. Right now. None of these require extreme diets, expensive supplements, or wearing yoga pants if you really don’t want to. They do require consistency, curiosity, and a willingness to treat your brain like the priceless asset it is.

Exercise is one of the keys

The first thing I focus on is movement, and yes, I know you’ve heard this before. But stay with me, because exercise isn’t just about fitting into last year’s jeans. Regular physical activity increases blood flow to the brain, helps reduce inflammation, improves insulin sensitivity, and stimulates the release of brain-derived neurotrophic factor, which is a fancy way of saying it helps your brain grow new connections. That’s not motivational poster fluff, that’s neuroscience.

I’m not talking about running marathons unless you secretly want to. Walking briskly, swimming, cycling, gardening that actually works up a sweat, or even dancing badly in the living room all count. I aim for movement most days of the week, and I mix it up because boredom is the enemy of consistency. If you want a practical tip, tie movement to something you already do. I walk while listening to audiobooks, which makes me feel productive even when I’m just circling the neighborhood like a lost Labrador.

Strength training matters too, especially as we age. Muscle mass supports metabolic health, and metabolic health is tightly linked to brain health. Think of it this way, what’s good for your heart and blood sugar is usually very good for your brain. The goal isn’t perfection, it’s consistency. If you miss a day, no guilt spiral is required. Your brain hates stress more than it hates skipped squats.

Don’t neglect your diet

The second thing I take seriously is what I put on my plate. The brain is a greedy organ, and it demands high-quality fuel. Diets associated with lower Alzheimer’s risk, like Mediterranean-style eating, tend to be rich in vegetables, fruits, whole grains, fish, olive oil, nuts, and legumes. They’re also low in ultra-processed foods, refined sugars, and trans fats, which your brain tolerates about as well as a retiree tolerates a frozen pension.

I’m not perfect here, and I don’t believe in perfection anyway. I do believe in patterns. Most of the time, my meals are colorful, simple, and recognizable as actual food. I prioritize omega-3 fatty acids from fish or walnuts, because they support brain cell membranes. I eat leafy greens because they’re packed with nutrients linked to slower cognitive decline. I keep sugar in check because insulin resistance is increasingly tied to cognitive impairment, earning Alzheimer’s the unflattering nickname of “type 3 diabetes” in some research circles.

A helpful mindset shift is to stop asking, “What can’t I eat?” and start asking, “What does my brain love?” It turns meals into an act of self-respect rather than punishment. And yes, there’s still room for dessert, because a life without joy is its own kind of cognitive decline.

Are you sleeping enough?

The third must-do is protecting sleep like it’s a non-negotiable appointment. Sleep is when your brain takes out the trash. Literally. During deep sleep, the brain’s glymphatic system clears out waste products, including beta-amyloid, the protein that forms plaques in Alzheimer’s disease. Skimp on sleep long enough, and that cleanup crew falls behind.

I aim for seven to eight hours most nights, and I treat sleep hygiene with the seriousness it deserves. That means consistent bedtimes, a cool dark room, and limiting screens before bed, even though the internet becomes strangely fascinating at 10:30 p.m. Caffeine gets cut off earlier in the day, and alcohol stays modest because while it may help you fall asleep, it absolutely sabotages sleep quality.

If you snore heavily, wake up exhausted, or have been told you stop breathing at night, take that seriously. Sleep apnea is a significant risk factor for cognitive decline, and treating it can make a dramatic difference. Good sleep is not laziness, it’s brain maintenance, and at this stage of life, maintenance beats repair every time.

Challenge yourself every day mentally

The fourth thing I commit to is lifelong learning and mental challenge. Crossword puzzles are nice, but they’re not a magic shield. The brain thrives on novelty, complexity, and effort. Learning new skills forces different brain regions to communicate, strengthening cognitive reserve, which is essentially your brain’s backup system.

I try to learn things that feel slightly uncomfortable. A new language, a musical instrument, a technology skill that makes me mutter under my breath, or even a deep dive into a subject I know nothing about. Passive activities don’t cut it here. The brain needs to struggle a little, in a good way.

Social engagement is a huge part of this as well. Conversation, debate, laughter, and shared experiences challenge the brain in ways solo activities cannot. Isolation is a serious risk factor for cognitive decline, and retirement can quietly increase that risk if we’re not intentional. I make a point to stay connected, whether through volunteer work, clubs, classes, or regular coffee dates. Humans are social creatures, and our brains age better when we act like it.

Stop the stress – it’s a brain killer

The fifth and final must-do is managing stress and protecting mental health. Chronic stress bathes the brain in cortisol, and over time that damages the hippocampus, the area critical for memory and learning. You can eat kale, walk five miles a day, and still undermine your brain if you’re constantly anxious, lonely, or emotionally overwhelmed.

This is where retirement can be both a blessing and a trap. On one hand, many stressors decrease. On the other hand, identity shifts, financial worries, health concerns, and loss can quietly pile up. I’ve learned to take mental health as seriously as physical health. That means mindfulness practices, time in nature, hobbies that absorb my attention, and when needed, professional support without shame.

Purpose plays a big role here. People with a sense of meaning tend to experience slower cognitive decline. Purpose doesn’t have to be grand. It can be mentoring, creating, helping, learning, or simply showing up for others. The brain loves purpose, and so does the soul.

One thing I want to be very clear about is that none of this is about fear. It’s about empowerment. We can’t control everything, but we can influence a lot. Think of these five actions as stacking the odds in your favor, like diversifying an investment portfolio, except this one pays dividends in memories, independence, and quality of life.

I often remind myself that my brain has carried me through careers, relationships, mistakes, triumphs, and more embarrassing moments than I care to recall. The least I can do in retirement is return the favor. Move your body, feed your brain well, sleep deeply, keep learning, stay connected, and manage stress with intention. Do these consistently, not perfectly, and you give yourself the best possible chance at a sharp, engaged, and enjoyable retirement.

And if you forget where you put your keys once in a while, don’t panic. That’s normal aging, not Alzheimer’s. Just remember where you parked your car, and you’re doing just fine.

Don’t wait until it’s too late, get your financial house in order today!

Happy retirement planning!