Dementia: Reducing Your Risk in Grand Rapids, Michigan

Research shows that people who adopt a “brain‑healthy” lifestyle have a lower risk of developing dementia later in life. This is especially important once you reach middle age, when many of the brain changes that lead to dementia can begin—often decades before symptoms appear.

Living in Grand Rapids, MI, with its cold winters, changing seasons, and aging population, makes it especially important to protect both brain and heart health year‑round.

Why Brain Health Matters at Every Age

Changes in the brain that cause dementia may start long before memory loss or confusion are noticeable. That means:

  • It’s important to look after your brain throughout your life.
  • It’s never too early—or too late—to benefit from a brain‑healthy lifestyle.
  • Brain function can be improved at any age with the right habits.

Some dementia risk factors cannot be changed, such as age and genetics. However, many powerful risk factors can be managed through lifestyle choices, medical care, and community support right here in Grand Rapids.

Dementia Risk Factors: What You Can and Can’t Control

Risk Factors You Cannot Change

Some risk factors are “non‑modifiable,” meaning you can’t control them, but it’s still helpful to understand them:

  • Age

    • Dementia risk increases as you get older.
    • About 1 in 30 Americans aged 70–74 have dementia.
    • About 1 in 8 aged 80–84 are affected.
    • About 1 in 3 aged 90–94 live with dementia.

  • Genetics and Family History

    • The genetics of dementia are not fully understood.
    • Certain inherited genes are linked to some forms of dementia, including:
      • Familial Alzheimer’s disease
      • Familial frontotemporal dementia
    • People with Down syndrome also have a higher risk of developing Alzheimer’s disease as they age.

While you can’t change these factors, you can focus on the many modifiable risk factors that can help reduce your overall risk.

Brain Risk Factors You Can Control

These lifestyle and mental health factors directly affect how your brain ages.

Stay Mentally Active

Regularly challenging your brain is linked with a lower risk of cognitive decline and dementia. Activities that involve learning, problem‑solving, and creativity are especially helpful.

Brain‑healthy activities include:

  • Doing jigsaw puzzles, crosswords, Sudoku, or word games
  • Taking a short course at a local community college or online
  • Enjoying hobbies like painting, woodwork, sewing, knitting, or writing
  • Learning to dance, play a musical instrument, or speak a new language
  • Visiting cultural sites in and around Grand Rapids, such as:
    • Grand Rapids Art Museum (GRAM)
    • Gerald R. Ford Presidential Museum
    • Local theatres, concerts, or film festivals

The more often you challenge your brain—and the more complex the activity—the greater the potential benefit. Choose activities you truly enjoy; boredom and frustration are not good for brain health.

Stay Socially Engaged

Social connection is strongly linked with better brain health and a lower risk of dementia.

Ways to stay socially active in Grand Rapids:

  • Volunteering with local organizations or charities
  • Joining a book club, walking group, or senior center program
  • Walking with friends or family along the Grand River or in local parks
  • Taking dancing, singing, or fitness classes
  • Attending community events, farmers markets, or church groups
  • Organizing game nights or regular coffee meet‑ups with friends and neighbors

Regular, enjoyable interaction with others helps keep your brain engaged and your mood stable—both important for long‑term brain health.

Body and Lifestyle Risk Factors You Can Control

These “body” risk factors affect your overall health and your brain’s blood supply. Many are common in Michigan and can be addressed with support from local healthcare providers.

Alcohol Use

Too much alcohol can damage the brain and increase the risk of dementia. Long‑term heavy drinking can lead to alcohol‑related dementia and may raise the risk of Alzheimer’s disease and other dementias.

  • Current guidelines generally recommend no more than two standard drinks per day for both men and women.
  • Every drink above this level increases your lifetime risk of health problems, including dementia.
  • Some research suggests that light to moderate drinking may carry slightly less risk than heavy drinking or binge drinking, but alcohol is not recommended as a prevention strategy.

Alcohol can be especially risky if you:

  • Have certain medical conditions (like liver disease, heart disease, or diabetes)
  • Take medications that interact with alcohol

If you live in the Grand Rapids area and are concerned about your drinking:

  • Talk with your primary care provider at Spectrum Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health.
  • Your doctor can:
    • Advise you on safe limits
    • Help you reduce your drinking
    • Prescribe medications when appropriate
    • Refer you to local counseling or addiction services

Healthy Diet for Brain and Heart

Foods that are good for your heart and blood vessels are also good for your brain. In Michigan, where heart disease and diabetes are common, this is especially important.

Based on current evidence, nutrition experts recommend that you:

  • Eat a variety of fruits and vegetables every day to ensure adequate vitamins, minerals, and antioxidants.
  • Choose lean proteins, such as:
    • Fish (especially fatty fish like salmon, trout, or sardines)
    • Skinless chicken or turkey
    • Lean cuts of red meat in moderation
    • Beans and legumes
  • Limit saturated fats by cutting back on:
    • Butter
    • Deep‑fried foods
    • Pastries, cakes, and biscuits
    • Fatty cuts of meat and full‑fat dairy products
  • Use healthier unsaturated fats, such as:
    • Olive oil
    • Canola oil
    • Sunflower or safflower oil
  • Include omega‑3 fats when possible:
    • Fish
    • Soy, canola, and flaxseed oils
    • Walnuts and chia seeds

Local resources like the Kent County Health Department and Grand Rapids Public Health programs often offer nutrition education and healthy eating classes, particularly for older adults and people managing chronic conditions.

Stay Physically Active—Year‑Round in West Michigan

Physical activity is one of the most powerful ways to protect your heart and brain. People who are physically active have a lower risk of:

  • Heart disease
  • Stroke
  • Type 2 diabetes

All of these conditions are associated with an increased risk of dementia.

Even small amounts of exercise—such as a daily walk—can benefit brain health.

General recommendations for adults:

  • Aim for at least 150 minutes per week of moderate‑intensity physical activity (about 30 minutes on most days).
  • Include:
    • Aerobic activity (brisk walking, cycling, swimming)
    • Resistance or strength training (light weights, resistance bands, body‑weight exercises)
    • Flexibility and balance exercises (stretching, yoga, tai chi)

In Grand Rapids, winter weather can make outdoor activity challenging, but you can stay active by:

  • Walking at indoor malls or community centers
  • Using home exercise videos or online classes
  • Joining local gyms, YMCAs, or senior fitness programs
  • Taking low‑impact classes like water aerobics or chair yoga

If you’ve been inactive, start slowly and build up over time. Always talk with your doctor before beginning a new exercise program, especially if you have heart disease, diabetes, arthritis, or other medical conditions.

Your doctor can:

  • Advise you on safe activity levels
  • Help you set realistic goals
  • Provide referrals to physical therapy or cardiac rehab programs if needed

Weight, Cholesterol, and Diabetes

Research shows that people who are:

  • Obese in midlife
  • Have high cholesterol
  • Have type 2 diabetes

are more likely to develop cognitive impairment and dementia later in life.

These conditions are common in Michigan but can be managed with the right care.

Body weight

  • Obesity in midlife is linked with an increased risk of dementia.
  • Aim to maintain a healthy weight through balanced eating and regular physical activity.
  • Even modest weight loss can improve blood pressure, blood sugar, and cholesterol.

Cholesterol

  • Even mildly elevated cholesterol is associated with an increased risk of dementia.
  • Work with your doctor to:
    • Check your cholesterol regularly
    • Adjust your diet
    • Use medications if needed

Diabetes (especially type 2)

  • Type 2 diabetes in midlife and later life is associated with a higher risk of cognitive decline and dementia.
  • Good blood sugar control through diet, exercise, and medication can help reduce this risk.

In Grand Rapids, you can access diabetes and heart health programs through:

  • Spectrum Health
  • Trinity Health Grand Rapids
  • Metro Health
  • Mercy Health
  • Kent County Health Department community programs

Smoking and Secondhand Smoke

Smoking is a clear risk factor for dementia. It damages blood vessels throughout the body, including those in the brain.

  • Current and former smokers have a higher risk of cognitive decline and dementia.
  • Some studies also suggest that long‑term exposure to secondhand smoke may increase dementia risk.

If you smoke, quitting is one of the most important steps you can take for your brain and heart health.

Local support options include:

  • Smoking cessation programs through Grand Rapids health systems
  • Counseling and nicotine replacement therapy
  • Statewide quit‑lines and online resources

Ask your doctor for help creating a quit plan and accessing local resources.

Heart Health and Dementia Risk

Conditions that damage your blood vessels—especially in midlife—can increase your dementia risk later on. These include:

  • High blood pressure
  • High cholesterol
  • Diabetes
  • Obesity (especially around the waist)

Leaving these conditions untreated can lead to damage in the brain’s blood vessels, harming brain cells and impairing thinking, memory, and judgment.

While there is no guarantee that perfect heart health will prevent dementia, studies show:

  • Treating high blood pressure can reduce dementia risk.
  • Treating high cholesterol and diabetes may also help lower risk, although more research is needed.

Regular Health Check‑Ups

Adults—especially from middle age onward—should have regular check‑ups with their doctor to monitor:

  • Blood pressure
    • Long‑term control of high blood pressure can reduce dementia risk.
  • Body weight and waist measurement
    • Aim for a healthy weight to reduce your risk of dementia and other chronic diseases.
  • Cholesterol levels
    • Keep cholesterol in a healthy range through diet, exercise, and medications if needed.
  • Blood sugar levels
    • High blood sugar can indicate type 2 diabetes, which increases dementia risk.
  • Smoking status
    • If you smoke, get support to quit and avoid secondhand smoke.

In Grand Rapids, you can schedule regular screenings through your primary care provider or local clinics. Community health events, often organized by the Kent County Health Department and local hospitals, may offer free or low‑cost screenings.

Protect Your Head from Injury

Head injury—especially severe injury that causes loss of consciousness—is a known risk factor for dementia, including Alzheimer’s disease.

To reduce your risk:

  • Always wear a seat belt in cars.
  • Use appropriate helmets when:
    • Cycling
    • Skiing or snowboarding
    • Skating
    • Playing contact sports
  • Take care as a pedestrian, especially in winter when sidewalks and roads are icy.
  • Fall‑proof your home as you age (good lighting, remove tripping hazards, use handrails).

If you experience a significant head injury, seek prompt medical attention at a local emergency department or urgent care center in Grand Rapids.

Practical Tips for a Brain‑Healthy Lifestyle in Grand Rapids

Exercise Your Brain

  • Enjoy hobbies like painting, woodworking, sewing, knitting, or writing.
  • Take a short course through local colleges or community education programs.
  • Do jigsaw puzzles, crosswords, number or word puzzles.
  • Learn to dance, play an instrument, or speak a new language.
  • Visit local museums, galleries, and cultural events to keep your mind engaged.

Stay Socially Connected

  • Volunteer with a local group, school, or charity.
  • Join a walking group, book club, or senior center program.
  • Organize game nights or regular gatherings with friends.
  • Take dancing, singing, or fitness classes.
  • Make a habit of talking with neighbors and checking in on friends and family.

Avoid Excess Alcohol

  • If you drink, do so in moderation and follow American guidelines.
  • Talk with your doctor about what is safe for you, especially if you take medications or have chronic health conditions.
  • Seek help if you find it hard to cut back.

Enjoy a Brain‑Healthy Diet

  • Focus on fruits, vegetables, whole grains, lean proteins, and healthy fats.
  • Limit saturated fats, added sugars, and highly processed foods.
  • Use unsaturated oils like olive or canola oil.
  • Include omega‑3‑rich foods, such as fish and certain plant oils.

Stay Physically Active

In all seasons, aim to:

  • Be active most days of the week.
  • Build movement into your daily routine:
    • Brisk walking
    • Cycling
    • Dancing, aerobics, or yoga
    • Swimming or water aerobics
    • Golf or nature walks in local parks and trails

Choose activities you enjoy and, when possible, be active with a friend or family member for added motivation and social connection.

Look After Your Heart

  • Keep blood pressure, cholesterol, and blood sugar in healthy ranges.
  • Maintain a healthy weight.
  • Take medications as prescribed.
  • Have regular check‑ups with your doctor, especially from midlife onward.

Protect Your Head

  • Wear helmets and seat belts.
  • Reduce fall risks at home, especially in winter.
  • Seek medical care after any serious head injury.

Local Resources in Grand Rapids, Michigan

If you are concerned about your memory, thinking skills, or dementia risk—or you are caring for someone with dementia—help is available locally.

Consider reaching out to:

  • Your primary care provider or GP
    • At Spectrum Health, Trinity Health Grand Rapids, Metro Health, Mercy Health, or other local clinics
  • Kent County Health Department
    • For community health programs, screenings, and education
  • Grand Rapids Public Health and senior services
    • For local support groups, classes, and resources for older adults
  • Local memory clinics or neurology services
    • For assessment of memory concerns and dementia diagnosis
  • Caregiver support organizations
    • For education, respite care options, and counseling

If you are experiencing urgent changes in memory, confusion, or behavior, contact your doctor promptly or visit a local emergency department.

Key Points

  • Adopting a brain‑healthy lifestyle can reduce your risk of dementia in later life.
  • Brain changes that cause dementia may begin decades before symptoms, so long‑term habits matter.
  • Some risk factors (age, genetics) cannot be changed, but many powerful ones (diet, exercise, alcohol, smoking, social engagement, heart health) can be improved.
  • Keeping your heart healthy—controlling blood pressure, cholesterol, diabetes, and weight—also helps protect your brain.
  • Regular check‑ups with your doctor in Grand Rapids and using local community resources can help you lower your dementia risk and stay as healthy and independent as possible.