Age and genetics are risk factors for Alzheimer’s disease, but lifestyle factors play a key role, too.
Dietitians suggest avoiding alcohol, caffeine, heavy meals and sodium after 5 p.m to help reduce your risk.
Regular exercise and eating a plant-based diet may also help prevent Alzheimer’s disease.
When it comes to protecting your brain health, what you do in the evening matters more than you might think. While you can’t change risk factors like age or genetics, everyday habits can chip away at your brain’s defenses or help strengthen them. Research shows that certain dietary choices and poor sleep may play a role in the development of Alzheimer’s disease.¹
The good news? A few simple changes to your evening routine can make an impactful difference. Some nighttime habits, like drinking sugar-sweetened beverages and consuming heavy meals, can disrupt sleep, increase inflammation and contribute to cognitive decline over time. Here’s what experts recommend leaving out of your nightly routine to help lower your risk of Alzheimer’s and support brain health.
1. Sugar-Sweetened Beverages
If you typically reach for a sweet tea or soda with dinner, it’s worth reconsidering, especially if you want to support your brain health. “Curbing sugary drinks in general, regardless of the time of day, is important for brain health and so much more,” says Sheri Gaw, RDN, CDCES.¹ Gaw cites a study that found a considerably higher risk of dementia in participants who consumed seven servings of sugar-sweetened beverages per week. Excess added sugars have been linked to increased inflammation, insulin resistance and oxidative stress, all of which can negatively affect the brain over time.²
Instead of reaching for a sugary beverage, consider winding down with a glass of kefir. Along with being an excellent source of probiotics and protein, recent research suggests that drinking kefir may be beneficial for slowing Alzheimer’s disease.³
2. Alcohol
Your nightly glass of wine could be interfering with one of the most important factors for brain health: sleep. “Quality sleep is crucial to mental health and cognitive function, and drinking alcohol before bed can disrupt sleep quality,” explains Gaw.⁴
Alcohol interferes with the release of melatonin, the hormone that regulates sleep-wake cycles. Even small amounts of alcohol in the evening can fragment sleep cycles, reduce restorative deep sleep and lead to frequent nighttime awakenings.⁴ ⁵
To support better sleep and long-term brain health, consider swapping that evening cocktail for a calming, alcohol-free alternative. Herbal teas like chamomile, rooibos and lavender can promote relaxation without disrupting sleep. And if you do choose to drink alcohol, limit how much you drink—no more than two drinks for men, one drink for women.
3. Caffeine
Drinking caffeine too late in the day could prevent you from getting the sleep you need. “Experts recommend at least seven to nine hours of sleep per night for brain health. Large doses of caffeine closer to bedtime impact sleep duration and quality,” says Gaw. “Research shows that it’s best to avoid coffee at least eight hours before bedtime,⁶ and steer clear of highly caffeinated pre-workout supplements at least 13 hours before sleep.”
Since sleep plays a critical role in clearing waste products from the brain, including beta-amyloid proteins linked to Alzheimer’s disease, protecting your rest is one of the simplest ways to support long-term cognitive health.¹ If you’re craving something warm in the evening, consider a caffeine-free herbal tea to help you ease into a restful night.
4. Too Much Sodium
“High sodium intake has been linked to an increased risk of Alzheimer’s disease, with research suggesting that excess sodium can trigger inflammation, reduce blood flow to the brain and damage blood vessels,”⁷ ⁸ says Sheila Patterson, RD, CDCES. It may also lower levels of nitric oxide, a compound that helps relax blood vessels and support healthy circulation.⁹ To cut back, be mindful of sodium-packed foods, like canned soups, frozen meals, processed snacks or takeout. Instead, opt for whole, minimally processed options, and season meals with fresh herbs, citrus and salt-free spice blends to keep flavor high and sodium low.
5. Dark Chocolate
While dark chocolate is usually considered a healthy option, consuming it after 5 p.m. may hinder your ability to get the quality sleep you need. “Dark chocolate is a sneaky source of caffeine and theobromine, two stimulants that can sabotage your sleep,”¹⁰ says Katharine Rosenthal, RD, LD. “And poor sleep isn’t just exhausting, it’s one of the biggest long-term risk factors for cognitive decline.” Instead of reaching for dark chocolate after dinner, choose options that promote better sleep. Our Tart Cherry Nice Cream is the perfect snack for a restful night’s sleep due to its sleep-inducing ingredients. It’s a great way to satisfy your sweet tooth while potentially helping yourself catch more zzz’s and stave off neurodegenerative diseases.
READ ALSO: Daily habits that dramatically reduce heart risk
6. Heavy Meals
“Try to avoid heavy meals at night for better sleep and optimal cognitive function,” Gaw recommends. “Eating too close to bedtime may disrupt digestion, causing indigestion, discomfort and poor sleep quality.”¹ To support better sleep and brain health, aim to finish your last substantial meal at least two to three hours before going to bed. In the evening, opt for lighter, balanced options. The best choices offer fiber, healthy fats and protein to help keep you satisfied without weighing you down.
Other Tips for Preventing Cognitive Decline
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Eat more antioxidant-rich foods. “Antioxidant-rich foods play a crucial role in promoting healthy aging and maintaining cognitive function by reducing oxidative stress and inflammation—two factors linked to age-related diseases like Alzheimer’s,” says Lindsay Fencl, RD, CD. “Add more berries, walnuts and dark leafy greens to your diet,” she recommends.¹¹
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Eat a plant-forward diet. Consume a low-sodium, well-balanced and colorful diet, such as the MIND diet. “The MIND diet (a combination of the Mediterranean and the Dietary Approaches to Stop Hypertension diets) supports brain function with a focus on berries, whole grains, nuts, seeds, fish, beans and leafy greens,” says Gaw. Not sure where to start?¹²
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Supplement with creatine. Numerous studies conducted over the past decade suggest that creatine supplementation can significantly enhance memory, attention and processing speed.¹³ “A recent study in Alzheimer’s patients found that supplementing with 20 grams of creatine was associated with improvements in cognition,”¹⁴ says Fencl. While these results are promising, the study was small, and more research is needed.
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Move your body often. Studies show that exercise may help reduce the risk of Alzheimer’s disease.¹⁵ If exercise isn’t currently part of your routine, start where you’re at. Find something you enjoy and can stick to. Whether it’s walking, bicycling or yoga, all movement is worthwhile.
The best way to support brain health and help prevent Alzheimer’s disease is through healthy, sustainable habits.
To help lower your long-term risk of cognitive decline, skip the nightly sugar-sweetened beverages, evening alcohol, excess caffeine intake and heavy meals. Instead, focus on a plant-forward, antioxidant-rich diet, like the MIND diet, and regular exercise.
You don’t have to overhaul your current lifestyle habits completely. Small changes can lead to big results over time.
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