After examining thousands of brain scans, a neurologist has revealed five everyday habits he warns could increase the risk of Alzheimer’s disease.
After losing his own father to Alzheimer’s, neurologist Dr. David Perlmutter knows the devastating toll the disease can take on families.
“He was totally unable to function. That’s the end, endgame in Alzheimer’s,” Perlmutter said during a Nov. 12 appearance on The Diary of a CEO podcast.
“When you see your parent like that and think back to who he was and what he was, it’s difficult,” the doctor added of his dad, who was once a “brilliant brain surgeon.”
“I don’t want people to go through that. I really don’t,” he said, emphasizing that Alzheimer’s isn’t necessarily an inevitable consequence of aging or genetics, and that people may have more control over their risk than they realize.
“Our lifestyle choices are really the architects of our brain’s destiny,” Perlmutter explained, pointing to five everyday habits he says people should avoid to reduce the risk of Alzheimer’s.
1. Sitting too much
Perlmutter puts physical inactivity at the top of his list, explaining that regular movement supports several processes essential to brain health, including blood circulation, inflammation control and insulin function.
Movement, he said, “is a multi-tool for the brain” and “better than any drugs or medicine that I could possibly buy.”
2. Social isolation
Maintaining relationships is another priority. Perlmutter explained that social connection encourages the release of oxytocin, a hormone that “stimulates our good brain immune cells.”
The doctor says those connections may help protect against harmful inflammation, making time with friends and family an important part of maintaining cognitive health.
3. Poor sleep quality
A restless night can affect more than energy levels the following morning. Perlmutter stressed that restorative sleep helps consolidate memories and supports the brain’s waste-clearing processes.
He pointed to the glymphatic system, which helps remove waste products from the brain, as another reason to prioritize consistent, restorative sleep.
4. Eating too much sugar
Diet also features prominently in Perlmutter’s warnings, particularly excessive sugar consumption. He encourages people to reconsider eating habits that may undermine metabolic health, which is closely connected to brain function.
His message is not that one sugary treat causes Alzheimer’s, but that long-term dietary patterns deserve attention.
5. Depending on future medicine
Perlmutter also cautioned younger generations against relying on medical breakthroughs to protect them later in life. Instead, he believes people should take steps to protect their brain health long before symptoms appear.
Although lifestyle changes cannot guarantee that someone will avoid Alzheimer’s, Perlmutter’s message is that prevention deserves attention now, rather than waiting until the disease develops.
What changes have you made to protect your brain health as you age? Please let us know your thoughts and then share this story so we can hear from others!
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