How healthy habits promote stronger brains: UF/IFAS expert focuses on Alzheimer’s prevention

An estimated 7.4 million Americans age 65 and older are living with Alzheimer’s dementia, highlighting the importance of Alzheimer’s & Brain Awareness Month this June, a time dedicated to increasing understanding of brain health and prevention.

Jessica Alfonso-Rodriguez is a registered dietitian and family and consumer sciences agent for the University of Florida Institute of Food and Agricultural Sciences. In her role at UF/IFAS Extension Miami-Dade County, she brings attention to the connection between lifestyle choices, chronic disease management and cognitive health.

“Alzheimer’s research underscores the proactive steps we can take every day to promote heart health, such as healthy eating, regular physical activity and chronic disease management, which also support brain health,” she said. The U.S. Centers for Disease Control and Prevention identifies chronic diseases such as uncontrolled diabetes and high blood pressure as key risk factors for dementia, noting that managing these conditions can help protect brain health and potentially reduce the risk of Alzheimer’s disease.

As part of her effort, Alfonso-Rodriguez is raising awareness through community education by focusing on the role of blood pressure and diabetes management in lowering risk of cognitive decline and potentially Alzheimer’s risk.

To address common questions and misconceptions, Alfonso-Rodriguez encourages the community to consider the following questions:

Q: How common is Alzheimer’s disease and is there a difference between Alzheimer’s and dementia?

A: Alzheimer’s is projected to rise as the aging population continues to grow. According to the 2026 Alzheimer's Disease Facts and Figures report, an estimated 11% of the national population age 65 years and older are living with Alzheimer's dementia. Often dementia and Alzheimer's are used interchangeably. However, dementia is a broad term to describe a loss of cognitive abilities that affects daily functioning, such as problem-solving and memory, impairing daily life and independence. Alzheimer's is a type of dementia that accounts for 60% to 80% of cases.

Q: How are blood pressure and diabetes connected to brain health?

A: Studies suggest that many risk factors that increase the risk of cardiovascular disease also increase the risk of dementia, such as uncontrolled hypertension and diabetes. Managing hypertension and diabetes not only supports those conditions but can also support brain health and potentially decrease the risk of dementia.

Q: Can we reduce our risk of Alzheimer’s, and if so, what are some actions to take every day that support brain health?

A: While this area is still being researched, studies suggest that healthy habits such as regular exercise, heart-healthy eating, disease management, sleep quality and brain stimulation can help lower the risk of cognitive decline and potentially dementia. Additionally, protecting against head injuries through measures such as wearing a helmet is crucial. Avoiding smoking can also lower your risk of cognitive decline.

Q: What can we eat to support brain health? 

A: Science-backed diets such as the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND), Dietary Approaches to Stop Hypertension (DASH) and the Mediterranean Diet are linked to supporting brain and cardiovascular health. These diets are rich in whole foods, such as whole grains, nuts and seeds, fruits, vegetables, fish, chicken and beans. They limit added sugar, sodium and saturated fats, ingredients that can increase the risk of cognitive decline.

Q: How do physical activity, sleep quality and mental stimulation play a role in cognitive health?

A: Physical activity supports a healthy heart, which in turn can support a healthy brain by ensuring that enough nutrients and oxygen-rich blood reach the brain. Poor sleep quality may impair the brain's ability to remove toxins and reduce blood flow to the brain. Stimulating your mind, such as engaging in a new hobby or taking a new class, can help create new connections between brain cells, keeping your brain active.

Q: What steps can people take to better manage these conditions?

A: Learning more about the condition is a powerful tool for understanding it and identifying positive behavioral changes that support better long-term management. It is also essential that people work closely with their healthcare providers to monitor their progress.