Inflammation Can Cause Alzheimer’s – Here’s How to Reduce It

There is growing evidence that ongoing inflammation in various parts of the body can trigger Alzheimer’s disease. It will take many years for the science to be settled, but what is clear is that persistent inflammation has many negative effects, and the things you can do to reduce it have many other benefits.

Inflammation occurs when immune activity is higher than normal – for example, when a scratch becomes infected and becomes swollen and sore. Short-term inflammation is usually a good thing, but when inflammation unnecessarily persists for months or years, it can cause or contribute to many conditions, including cancer, heart disease, stroke and rheumatoid arthritis, as well as mental health conditions, such as depression and anxiety.

Doing what you can to reduce chronic inflammation will almost certainly benefit your physical and mental health. Here’s how to do it:

1. Get vaccinated

Several vaccines – including those against shingles, tuberculosis and influenza – have been shown to reduce the risk of dementia. For example, people who received a shingles vaccine called Shingrix were 17 percent less likely to develop dementia in the next six years than those who received an older shingles vaccine called Zostavax, which itself already reduces the risk of dementia. Exactly why is not certain, but one explanation is that these vaccines reduce inflammation.

2. Brush and floss

Gum disease, a form of inflammation, increases the risk of Alzheimer’s and heart disease as well. This may be because when the gums bleed, bacteria can enter the bloodstream. Maintaining good dental hygiene helps prevent gum disease – and prevents bad breath.

3. Eat a Mediterranean diet

Some foods reduce the levels of inflammatory immune signals in the blood, while others increase them, possibly due to their effects on our gut microbiome. Anti-inflammatory foods include fruits, beans, nuts, whole grains, fish and olive oil, while inflammatory ones include red or processed meats. In other words, the Mediterranean diet is anti-inflammatory and has of course long been linked to other benefits, such as a longer life.

4. Exercise regularly

One of the ill effects of spending too much time sitting at a desk or slouching on a couch is higher levels of inflammation, but a number of studies have found that exercise reduces many signs of this. A 2021 review found that exercise intensity does not appear to matter. Yoga also works, according to a 2024 meta-analysis, although it notes that the quality of most studies was poor. Given all the other benefits of exercise, this is a no-brainer.

5. Maintain a healthy weight

Many studies have found that obesity leads to persistent inflammation, although the exact mechanisms are unclear. So if inflammation is in turn linked to dementia, would taking GLP-1 weight loss drugs like semaglutide (often sold as Ozempic) reduce the risk of developing Alzheimer’s? We do not yet have a complete answer.

People who take GLP-1 to treat type 2 diabetes have a lower risk of developing dementia, but it is not yet clear whether this is also true for people who do not have type 2 diabetes. What is clear is that GLP-1 does not help treat Alzheimer’s in people already diagnosed with the condition.

6. Be happy

A little stress now and then serves a purpose, but the downsides of being constantly stressed include inflammation. If you’re happy, at least most of the time, you’ve probably got the balance right.