The 9 best things you can do in January to slash your risk of Alzheimer’s disease – from naps to eating chocolate

MAYBE you’ve promised yourself you’ll hit the gym five days a week and you’ve already skipped several sessions.

Or perhaps your goal is to stop snacking on biscuits but you’ve polished off two packets of Bourbons in the last few days alone.

Well, if you want to look after your body, particularly your brain, in 2025 then it’s time to forget about those unrealistic New Year’s resolutions.

That’s according to cognitive rehabilitation therapist Natalie Mackenzie, from the Brain Injury Therapist.

Instead, you should focus on smaller, achievable goals that will help keep your noggin healthy.

In turn, you’ll help stave off memory problems and lower your risk of Alzheimer’s disease – the most common type of dementia.

Natalie says: “Up to 1.7million of us in England and Wales could have Alzheimer’s by 2040, according to a study by University College London.

“Like any health condition, there’s no guarantee of who will get it and who will not.

“Many people assume there’s little they can do to reduce their risk, but there is evidence to suggest our lifestyles can have an impact.

“Of course that’s not to say we can reduce it completely – there are some things we can’t always change – but there are definitely practical steps we can take that are beneficial for cognitive health.”

Here, brain experts reveal the top things you can do this January to stay sharp.

1. Get moving

Forget slogging it for hours in a packed gym; try speedy bursts of exercise instead.

“Put 20-minute movement sessions in your diary,” Natalie says.

“Quick bursts of exercise – whether it’s cycling, jogging or swimming – can be really beneficial for your brain.

“Research suggests that people who are active are more likely to have engaged brains as opposed to those who lead a more stagnant lifestyle.

“In fact, studies have actually shown that regular exercise can mean you are 20 per cent less likely to suffer from dementia.”

Alzheimer’s Research UK adds: “If everyone were physically active, there’d be two fewer cases of dementia for every 100 people who develop it now.”

Scientists at the University of Milan discovered getting your heart rate up for 10 to 30 seconds was just as effective as a gruelling workout.

And a study published in the British Journal of Sports Medicine found just one or two workouts a week was enough to slow mental decline.

It could even be as simple as going for a stroll around the park.

Dr Clara Doran, an NHS and private GP, says: “Even a short 20-minute walk can increase blood flow to the brain, boost feel-good neurotransmitters, and help reduce stress.”

But consistency is key.

Why not maximise the benefits of exercise by combining it with socialising too for double the brain benefit?

Natalie Mackenzie

“Be consistent and realistic with your goals,” Natalie adds.

“Aim for three or four 20-minute sessions a week and your brain will thank you.

“There are various skills that movement can support such as helping our memory, the ability to think quickly and decision making.

“This is crucial as we age, as being active helps to stop our brains from slowing down.”

2. Be a social butterfly

Once you’ve picked your movement of choice, why not get your mates involved?

“Swapping solo activities for group ones is another great way to look after your brain,” Natalie says.

“Isolating yourself socially can actually be a significant factor in increasing Alzheimer’s risk, so make this a priority to get out and socialise.”

The odds of developing dementia are 25 per cent higher if you are lonely, according to Age UK.

Causes are likely connected — for example, social isolation, which can overlap with loneliness, is one of the major risk factors for dementia.

Natalie says: “Why not maximise the benefits of exercise by combining it with socialising too for double the brain benefit?

“This fusion can do wonderful things for your brain and exercising is always more fun when you have someone to talk to.”

She adds: “Humans are social beings who thrive in social groups but isolation is all too easy to fall into as we get older, and it can be detrimental to both our cognitive and mental health.

“Simply catching up with friends as you power walk through the park, signing up to a group aerobics class or cycling with loved ones can all make a real difference.”

3. Take a nap

Studies regularly link a lack of sleep to an increased risk of dementia.

Researchers at Brigham and Women’s Hospital in Massachusetts, United States, found those who toss and turn at night were twice as likely to develop dementia than those who got a solid seven to eight hours of kip.

And middle-aged Brits who slept less than six hours a night were up to 37 per cent more likely to develop dementia compared to those who snoozed for seven hours in a study by University College London.

“Poor sleep is one of the biggest contributors to cognitive decline,” Dr Doran says.

“If you’re constantly tired or not sleeping well, it’s time to take action.

“Try introducing a wind-down routine before bed – dim the lights, reduce screen time, and consider using a sleep mask to create a calming environment.

“Good sleep helps protect your brain long-term.”

Stop sitting in front of the TV and do something with your time

Dr Claire Doran

Natalie adds: “Ensuring you are getting a good night’s sleep is crucial to keeping your mind clear.

“Experts have warned that those who regularly don’t get enough sleep often report that it is difficult to use words well and think clearly.

“The best way of getting a good night’s sleep is to practice good sleep hygiene.

“This involves having a consistent time you wake up and go to bed, limiting caffeine intake before bed, and ensuring mobile phones are kept out of the bedroom.”

4. Unplug

“We love to believe that we can multitask, but the truth is we’re just opening multiple tabs in our brains, and that drains energy and focus,” Dr Doran says.

“Stress levels soar when we constantly juggle tasks, and over time, it takes a toll.”

Research suggests that stress plays a role in the development or progression of dementia, but it doesn’t necessarily cause it.

One study, by the University of Wisconsin School of Medicine, found stressful life events aged the brain by at least four years.

Another, published in Annals of Neurology, suggested stressful events, like the death of a loved one or divorce, increased a person’s risk of developing dementia in later life.

To lower your stress levels, try focusing on one task at a time, Dr Doran says.

“It’s better for your brain and will help you manage stress more effectively,” she adds.

“We’re all ‘on’ all the time, whether it’s checking emails or scrolling through social media.

“But unplugging – whether it’s for 10 minutes or an hour – does wonders for your brain.

“Do something fun. Listen to music, take a walk, or try a new recipe.

“Engaging in activities that bring you joy sparks creativity and reduces stress.”

5. Tip the scales

“Diet can play a big role when it comes to your brain,” Natalie says.

“Evidence implies that not being in the right weight bracket can be a risk factor for dementia.”

According to the Alzheimer’s Society, obesity between the ages of 35 and 65 can increase dementia risk in later life by about 30 per cent.

It is also linked to other known dementia risk factors.

“People with obesity are two to three times more likely to have high blood pressure and type 2 diabetes,” the charity adds.

“Obesity is also a risk factor for depression and is associated with social isolation and less physical activity – all of which contribute to dementia risk.”

Natalie says: “In the same way, those who have lost excess weight have reported various benefits – a sharper memory, a better ability to pay attention and skills such as decision making and task completion were improved.”

5. Eat the rainbow

But it’s not just about weight loss.

“There are certain foods that will benefit you more than others,” Natalie says.

For optimal brain health, she recommends spinach, broccoli, strawberries, avocado, nuts and seeds.

“Also eat plenty of seafood, such as rainbow trout, halibut, and wild salmon, and consider using olive or canola oil when cooking or dressing your meals,” she adds.

Studies also show nuts, red wine and chocolate could be beneficial.

Scientists at the University of Castilla-La Mancha in Spain and University of Porto in Portugal found grazing on a handful of nuts a day could lower your risk of dementia by 17 per cent.

And a study of 122,000 British adults discovered those who ate the greatest amounts of flavonoids – found in the grapes used to make vino and in the cocoa beans in dark chocolate – had a 28 per cent lower risk of dementia than people who ate the least.

Other flavonoid-rich foods and drinks include berries, leafy greens and tea.

7. Pick up a hobby

Whether it’s painting, learning an instrument or getting out in the garden, now is the time to pick up a hobby, Dr Doran says.

“Stop sitting in front of the TV and do something with your time,” she adds.

A 2018 study from biomedical database UK Biobank found people who watched more than four hours of TV at a time were 24 per cent more likely to develop dementia, due to it being a “passive activity”.

Another, published in the Journal of Aging and Physical Activity, found older adults who did six months of ballroom dancing saw better outcomes than those walking on treadmills.

Dr Doran says: “Hobbies provide focus, accomplishment, and a break from the grind.

“Making time for things you enjoy helps your brain stay sharp and promotes a sense of self outside of work and routine.”

8. Less screen time

We all know we shouldn’t scroll on our phones in bed.

But the effects might last longer than we think.

“The blue light from screens isn’t just bad for your sleep – it also messes with your circadian rhythm,” Dr Doran says.

“Swap out screen time for a good book or some relaxing music.”

More than four hours of screen time a day was linked to an increased risk of vascular dementia, Alzheimer’s and all-cause dementia in a study on 462,524 people published in BMC Public Health.

9. Get tested

And finally, don’t be afraid to get yourself checked out.

“Cognitive decline can be one of the most scary things about getting older,” Natalie says.

“However, tracking your cognition by cognitive tests (easily accessed online or through your GP) gives you control to spot any early warning signs of potential decline.

“This gives you the power to access effective treatment options early if needed, or even just provides reassurance that your memory is still sharp.”