Hi ,

Many headlines say “40% of dementia is preventable.” In this episode of The Brain Podcast, we unpack what that means for you.

The often-quoted “40–45% preventable” figure comes from something called population-attributable risk. In simple terms, it is a method for estimating the number of dementia cases that might be prevented if certain risks were reduced across an entire population. It is not a promise or prediction for any one person.

As we share in the episode, it is not your personal failure if something labelled “preventable” still happens. None of us can control every factor that affects our brains over a lifetime. Our focus is on what you can do next, with less struggle and more chance of success.

What We Talk About

In this conversation, we walk through the 14 risk areas highlighted in the 2024 Lancet Commission report across early, mid, and later life.

Early life

Why “less early education” shows up as a dementia risk, and how building cognitive reserve still helps at any age. We discuss cognitive reserve as your brain’s backup pathways and how learning, curiosity, and mentally engaging activities can strengthen these routes.

Midlife risks you can act on

We explore the midlife factors where change can make a meaningful difference:

• Hearing loss
• Physical inactivity
• Diabetes
• Hypertension (high blood pressure)
• Smoking
• Alcohol use

You will hear how these are connected to blood vessels, blood sugar, inflammation, and everyday brain function, not just distant future risk.

Later-life factors

We then move into later-life contributors:

• Social isolation and reduced social engagement
• Air pollution
• Vision loss (a new addition in the 2024 report)

Rather than creating a lengthy to-do list, we talk about how these areas often overlap and how a few well-chosen actions can support multiple risks simultaneously.

Start with the easiest....

Instead of trying to “fix” all 14 factors, we suggest a different approach: pick one, make it small, and tie it to something you already do. That is the Tiny Habits method.

Hearing check

Action: Book a hearing test this week.

Why it helps: Treating hearing loss can support social connection and may lower the risk of dementia by keeping your brain engaged in conversation.

“Walk-and-talk” calls

Action: Turn one phone call into a walking call.

Make it easy: When your phone rings and you choose to answer, stand up and start pacing at home instead of staying seated.

Why it helps: Breaks up long periods of sitting, supports steadier blood sugar, and helps control inflammation.

Vision care

Action: Schedule an eye exam, especially if you have hypertension or diabetes.

Make it easy: Block a 5-minute slot in your calendar labelled “Call for eye exam” and use that time to contact the clinic.

Why it helps: Clear vision affects safety, confidence while walking, and participation in daily life.

Hearing aid habit (if you use one)

Action: Store your hearing aids next to your car keys or wallet.

Make it easy: Charge them in the same place every night.

Why it helps: Consistent use supports safer walking and driving, and makes conversations less tiring.

Small alcohol shift

Action: If you drink, reduce by one drink on one day this week.

Change your environment: Don't keep alcohol at home or buy less often.

Why it helps: Even a small reduction supports heart and brain health over time.

Myth to Retire

Myth: “If dementia is preventable, people who get it did something wrong.”

Reality: No. Population numbers are not personal guarantees. They are averages across millions of people living in very different circumstances. Our goal is to minimize risk where possible, offer support rather than blame, and focus on next steps. As we say in the episode: Don't start by stopping. Start with something you can get yourself to do.

A few quotes from the episode

“It is not about willpower. Pair new actions with things you already do.”

“Cognitive reserve is like having another route home when one road is blocked.”

“Everything counts. A short walk during a call still helps.”

Listen to the podcast episode

Watch on YouTube: (Our first video episode!)

Prefer show notes? They include the Lancet article, links to past episodes on sleep, hearing, social connection, and more:

How preventable is dementia?

Hit reply and share one small action you would like to try this week. I will help you make it even easier.

Best regards,

Shabnam

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Dr. Shabnam Das Kar, MD

Functional Medicine Doctor

Tiny Habits Coach

Email: info@drkarmd.com