You May Be More at Risk for Early Onset Dementia Than You Think—New Science You Need to Know

Dementia is often thought of as a distant possibility or something that only affects those in the last years of their life. But new research is challenging this: the risk of developing dementia earlier in life may be higher than previously thought.

According to a study published in January 2025 in the scientific journal Nature Medicine, the annual number of dementia cases will double by 2060 and women more likely to develop the cognitive disease. Young-onset, or early, dementia—which occurs when people develop dementia symptoms before the age of 65—is also on the rise.

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From lifestyle habits to environmental influences and even hidden genetic predispositions, the latest science is shedding light on how our everyday choices and surroundings may quietly be shaping our brain health. Here’s what you need to know about the surprising connections between your lifestyle today and your brain’s future, according to the latest science.

Researchers Identify 15 Modifiable Risk Factors for Early Onset Dementia

Dementia is an umbrella term for a group of conditions that cause progressive decline in cognitive abilities, including memory, reasoning and decision-making, severe enough to interfere with daily life. It results from damage to brain cells, which disrupts their ability to communicate.

About 10% of Americans over age 65 have been diagnosed with dementia, according to the Centers for Disease Control and Prevention (CDC), with nearly seven million people in the U.S. having Alzheimer’s disease, the most common type of dementia which impairs areas critical to memory and learning.

The Alzheimer’s Association estimates that between 220,000 and 640,000 people are diagnosed with early-onset Alzheimer’s or related dementia in the U.S. each year, and this type of dementia tends to be more aggressive than dementia that occurs later in life.

“Young-onset dementia can have significant consequences because it often affects individuals in their prime working years, leading to financial strain, career disruptions and heightened emotional stress for both the individual and their family,” Dr. Joel Salinas, MBA, a clinical assistant professor in cognitive neurology for NYU Langone Health, tells Flow Space. “Additionally, these patients may face delays in diagnosis since symptoms are less often associated with a neurodegenerative disease at younger ages.”

For these reasons, knowing and addressing modifiable risk factors is crucial.

A 2024 study published in JAMA Neurology identified 15 key risk factors that could increase the risk of early onset dementia. They include:

Researchers found that the same lifestyle issues that threaten the brain in younger people are identical to those that develop dementia later in life, and many of these factors share a degree of interdependency.

For example, people with depression might also have alcohol use disorder or suffer from social isolation. Or people with a lower formal education might also have a lower economic status. These factors often interact with one another, compounding their overall effects on brain health.

“Identifying risk factors provides a valuable opportunity for prevention,” Salinas says. “It empowers individuals and healthcare systems to especially target modifiable factors—such as managing diabetes, addressing depression or improving social connections—to potentially delay or reduce the risk of developing dementia. Early interventions could improve quality of life and reduce the societal and economic burden of dementia.”

Why Lifestyle and Genetic Predispositions Can Increase the Risk of Early Onset Dementia

Each of these modifiable risk factors can directly or indirectly harm the brain by affecting its structure and function. Low socioeconomic status may limit access to healthcare and education, both of which can be protective for brain health, while social isolation reduces cognitive stimulation and increases stress, negatively impacting brain function.

“Strokes damage brain cells and blood vessels, heightening the risk of vascular dementia,” Dr. Peter Gliebus, a board-certified neurologist and director of cognitive and behavioral neurology at Marcus Neuroscience Institute, part of Baptist Health South Florida, tells Flow Space. “And high blood sugar from diabetes and heart disease, including hypertension and high cholesterol, can impair brain function, while chronic depression also alters brain structure and function.”

He adds that lifestyle choices significantly impact brain performance over time. Regular physical exercise increases blood flow to the brain, promoting new neural connections and reducing cognitive decline risk.

In fact, a recent study in Nature Medicine found that getting at least 3,000 daily steps slowed cognitive decline among adults at higher risk of developing Alzheimer’s; the brain health benefits peaked when people increased their daily step counts to between 5,000 and 7,000 steps per day.

“Mentally stimulating activities can also help build cognitive reserve, which can delay dementia onset,” Gliebus says. “Social interaction enhances emotional well-being and reduces depression risk, which is linked to cognitive decline.”

Ways to Reduce Your Risk of Early Onset Dementia

Reducing the risk of young-onset dementia involves several key lifestyle changes. Gliebus recommends getting regular physical activity (aim for at least 150 minutes of moderate activity per week) to enhance blood flow to the brain and a balanced diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats to support brain health.

Studies have shown that the MIND Diet, an eating plan rich in the aforementioned foods, can be helpful to reduce the risk of neurogenerative disease and promote brain health. It’s a hybrid of the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet.

“A diet like the MIND Diet is going to help reduce all chronic diseases like diabetes, high blood pressure, high cholesterol, all of these chronic diseases that contribute to dementia later in life,” Dr. Kellyann Niotis, a board-certified preventative neurologist who specializes in risk reduction strategies for neurodegenerative disorders, previously told Flow Space.

Prioritizing quality sleep each night is also crucial, as poor sleep is linked to cognitive decline. Aim for at least seven hours of high quality, consistent sleep per night.

“Engaging in mentally stimulating activities, such as learning new skills, builds cognitive reserve,” adds Gliebus. “Strong social ties and activities promote emotional well-being and reduce cognitive decline risk, and managing stress is important, as chronic stress adversely affects brain health.”

Addressing mental health issues early, such as treating depression and anxiety, can also have a strong impact, along with regular medical check-ups to help with early detection and management of risk factors that could harm brain health.

In a December 2024 study published in the peer-reviewed journal Neurology, Salinas and his colleagues included suggestions for healthy brain function.

The study highlights how interconnected our body’s systems are—what’s good for the heart is good for the brain—and why we should all prioritize health at every stage of life. They developed a mnemonic device “SAFEST BRAINS” to help patients implement best practices for brain health.

S– Sleep
A– Affect, mood and mental health
F– Food, diet and supplements
E– Exercise
S– Supportive social interaction
T– Trauma avoidance

B– Blood pressure
R– Risks: Metabolic and genetic factors
A– Affordability and adherence 
I– Infection
N– Negative exposures
S– Structural and societal determinants of health

“Brain health is a lifelong journey,” Salinas says. “The earlier we adopt brain-healthy habits, the better positioned we are to protect cognitive function as we age.”