Two Best Ways to Prevent Dementia: Neurologist-Approved Strategies for Brain Health

Two Best Ways to Prevent Dementia: Neurologist’s Top Strategies to Protect Your Brain for Life

Every three seconds, someone in the world develops dementia. It’s one of the most feared health conditions of our time—robbing millions of their memories, independence, and sense of self. Yet neurologists agree: for most people, dementia is not inevitable. Adopting a healthy lifestyle can help prevent dementia and reduce your risk of developing conditions like Alzheimer's disease.

Cutting-edge research from Harvard, Stanford, and the National Institute on Aging shows that simple daily habits—especially physical exercise and targeted nutritional support—can dramatically lower your risk of cognitive decline, even well into your 70s and 80s, by addressing key dementia risk factors.

Below, we’ll explore the two most powerful, scientifically validated ways to protect your brain—according to leading neurologists—and how you can put them into action starting today. These strategies are effective for reducing the risk of Alzheimer's disease as well as other forms of dementia.

Key Takeaways

• Move to Protect Memory: Regular exercise boosts blood flow, brain growth factors, and reduces inflammation that accelerates dementia.

• Feed Your Brain: Nutrient-dense foods and supplements like omega-3s, lutein, and citicoline support neuron health and cognitive performance.

• Synergy Is the Secret: Combining movement with targeted nutrition multiplies protection against memory loss and cognitive decline.

Why Dementia Is On The Rise

Dementia is a complex and challenging condition that affects millions of people around the globe, with the risk of developing dementia rising sharply as we age. The impact of developing dementia extends far beyond memory loss—it can affect every aspect of daily life, relationships, and independence. Understanding the risk factors for dementia is essential for anyone looking to protect their brain health and reduce their own dementia risk.

Research suggests that a combination of genetic, environmental, and lifestyle factors all play a role in the risk of dementia. By staying informed about these risk factors and making proactive choices, you can take meaningful steps to lower your risk of developing dementia and support lifelong brain health.

Strategy #1 Exercise: The Ultimate Brain Protector

We all know exercise is good for the heart—but neurologists say it’s even more important for your brain. Staying physically active not only supports brain health, but also helps maintain a healthy body, reducing the risk of conditions like obesity and high blood pressure that are linked to dementia.

Dr. Scott Small, director of Columbia University’s Alzheimer’s Disease Research Center, explains it this way:

“Exercise is the most transformative thing you can do for your brain. It literally increases the size of your hippocampus—the memory center of your brain.”

How Physical Activity Builds a Resilient Brain

When you move your body, several brain-protective mechanisms switch on:

• Increased blood flow: Exercise boosts circulation, delivering oxygen and nutrients to brain cells and washing away waste proteins like beta-amyloid—one of the hallmarks of Alzheimer’s disease.

• Brain growth factors: Physical activity stimulates BDNF (brain-derived neurotrophic factor)—a protein that encourages the growth of new neurons and strengthens the connections between them.

• Lower inflammation: Chronic inflammation is a major driver of neurodegeneration. Exercise acts like an internal “reset,” lowering inflammatory cytokines and improving insulin sensitivity. Regular exercise also helps manage diabetes and other medical conditions, such as high blood pressure and high cholesterol, that are risk factors for dementia. By supporting overall health, exercise can help prevent health problems that contribute to brain damage and cognitive decline.

• Improved mood and sleep: Both are vital for cognitive resilience. Regular movement increases serotonin and endorphins while enhancing deep, restorative sleep—when the brain cleans itself.

The Science Is Clear

• A 2020 review in Neurology found that adults who exercised regularly had a 38% lower risk of developing Alzheimer’s than sedentary adults. The review also noted that a significant proportion of dementia cases, including vascular dementia, could be prevented through regular exercise.

• MRI studies from the University of Pittsburgh showed that just one year of moderate aerobic exercise increased hippocampal volume by 2%, effectively reversing age-related shrinkage by one to two years.

• Even light activity matters: brisk walking for 30 minutes five times per week improved executive function and memory performance in older adults.

More research is ongoing to understand the full impact of exercise on different types of dementia.

How Much Exercise Does It Take?

Neurologists recommend a combination of aerobic and strength training for maximum brain protection:

• 150 minutes per week of moderate aerobic activity (e.g., brisk walking, cycling, swimming)

• 2 strength-training sessions per week to build muscle and support blood sugar control

• Daily movement “snacks”—simple activities like stretching, gardening, or walking after meals—keep circulation flowing all day long.

Combining physical activity with social activity or brain work, such as joining group exercise classes, dance sessions, or community sports, can further support cognitive health and help reduce dementia risk.

Tip: You don’t need a gym membership. The best exercise is the one you’ll stick with—dancing, hiking, yoga, or even vigorous housework all count.

Strategy #2 Targeted Nutrition and Brain-Supportive Supplements

While exercise fuels your brain through movement, nutrition provides the raw materials your neurons need to communicate, repair, and regenerate. A heart healthy diet, rich in healthy fats like those found in the Mediterranean diet, supports both brain and cardiovascular health. Managing high cholesterol, obesity, and diabetes through dietary choices is also crucial for reducing dementia risk.

Unfortunately, modern diets—loaded with sugar, refined carbs, and ultra-processed foods—starve the brain of key nutrients while promoting inflammation. That’s why neurologists emphasize a nutrient-dense, brain-focused eating plan plus targeted supplements to fill in the gaps.

Tip: If you regularly drink alcohol, do so in moderation—drinking too much alcohol increases the risk of dementia and organ damage, while drinking less alcohol is associated with better brain health. Both hearing loss and vision loss are modifiable risk factors for dementia. Early use of hearing aids and regular eye exams can help reduce your risk.

Environmental factors like air pollution may also play a role in cognitive decline.

The MIND Diet: Food for a Younger Brain and Lower Dementia Risk

Developed by researchers at Rush University, the MIND diet (a fusion of the Mediterranean and DASH diets) has been shown to slow cognitive decline and cut Alzheimer’s risk by up to 53%.

Key MIND diet foods include:

• Leafy greens (spinach, kale, collards) – rich in folate and antioxidants

• Berries – especially blueberries and blackcurrants, high in brain-protective anthocyanins

• Fatty fish – salmon, sardines, mackerel for omega-3s (DHA & EPA)

• Olive oil, nuts, and seeds – support healthy cell membranes and provide healthy fats important for a heart healthy diet

• Whole grains and legumes – steady energy for neurons

• Poultry and beans – protein and B vitamins for neurotransmitter balance

At the same time, neurologists urge patients to avoid trans fats, added sugars, and processed meats, which can accelerate inflammation and oxidative damage in the brain. Following a heart healthy diet helps manage high cholesterol, obesity, and diabetes, all of which are linked to an increased risk of dementia.

The Brain-Protective Supplement Stack

Even with a pristine diet, most people don’t get optimal levels of the nutrients proven to defend against cognitive decline. That’s where high-quality supplements come in. Supplements can also support the management of medical conditions and health problems, such as helping to manage diabetes, high blood pressure, and high cholesterol, which are linked to an increased risk of dementia.

Here are the top brain-supportive nutrients neurologists recommend:

🧠 1. Omega-3 Fatty Acids (DHA and EPA)

• Why: DHA makes up a large portion of brain cell membranes and helps neurons transmit signals efficiently. Omega-3s also support healthy blood vessels in the brain, helping to prevent brain damage.

• Proof: Older adults with higher DHA levels have 47% less risk of developing dementia, according to a study in Neurology.

• Best sources: Fish oil, krill oil, or omega-3 supplements.

🧩 2. B Vitamins (B6, B12, Folate)

• Why: These vitamins reduce homocysteine, an amino acid that damages brain tissue and increases dementia risk.

• Proof: Oxford University studies show B-vitamin supplementation slows brain shrinkage by up to 30% in older adults.

• Best sources: Leafy greens, eggs, and methylated B-complex supplements.

⚡ 3. Antioxidants (Lutein, Zeaxanthin, Resveratrol, Phosphatidylserine)

• Why: Oxidative stress attacks neurons, impairing memory. Antioxidants neutralize free radicals and protect brain cell integrity.

• Proof: Research shows lutein and zeaxanthin can protect brain tissue against oxidative stress and inflammation. Adults with higher plasma lutein and zeaxanthin perform better on memory and learning tasks, including spatial and verbal recall. Resveratrol shows similar neuroprotective effects.

• Best sources: Colorful vegetables, dark leafy greens, and antioxidant nootropic supplements like Green Valley Naturals' Brain Vitality Plus.

🌿 4. Nootropic Botanicals

• Sage Extract: Research from Northumbria University found that sage extract improved memory and attention in both young and older adults.

• NeuroFactor Coffee Fruit: Enhances brain-derived neurotrophic factor (BDNF) in the brain to support cognitive function.

• Lion’s Mane extract (Hericium erinaceus, 30% polysaccharides): Stimulates Nerve Growth Factor (NGF), promoting neuron regeneration and stronger synaptic connections for sharper thinking.

• Cognizin Citicoline (CDP-choline): Supports acetylcholine production, vital for learning and recall. Your best source is Green Valley Naturals' Advanced Brain Power.

The Exercise + Supplement Synergy

When combined, physical movement and targeted nutrition create a powerful feedback loop that multiplies your brain’s ability to stay sharp:

Simple Steps to Start Today

1. Schedule daily movement. Aim for 30 minutes of brisk walking, dancing, or cycling—whatever you enjoy.

2. Add strength twice weekly. Use light weights or resistance bands to protect muscles and joints.

3. Feed your brain. Fill your plate with colorful vegetables, fish, olive oil, and berries.

4. Supplement wisely. Choose clinically supported formulas that include omega-3s, B vitamins, antioxidants, and nootropic herbs.

5. Stay consistent. Brain health is cumulative—every step, stretch, and supplement adds up to stronger cognition for decades to come.

6. Avoid smoking and limit alcohol consumption. Do not smoke and avoid exposure to smoking, as both increase the risk of cognitive decline and dementia. If you drink alcohol, follow recommended guidelines and keep intake moderate to reduce the risk of organ damage and dementia.

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Get Good Sleep

Quality sleep is one of the most powerful tools for maintaining brain health and lowering the risk of dementia. Research suggests that sleep disturbances can significantly increase the risk of cognitive decline and dementia. During deep sleep, the brain clears away toxins and repairs itself, making restful nights essential for long-term brain function. Experts recommend aiming for six to eight hours of sleep each night to support overall health and reduce the risk of dementia. Addressing sleep issues and establishing a calming bedtime routine can make a big difference in protecting your brain. Prioritizing good sleep habits is a simple yet effective way to reduce your risk of dementia and keep your mind sharp as you age.

Stay Mentally Active

Keeping your brain engaged is a key strategy for reducing the risk of developing dementia. Research suggests that regularly engaging in mentally stimulating activities, such as reading, solving puzzles, or learning new skills, can help build cognitive reserve and support brain health. People who challenge their brains throughout life are less likely to experience cognitive decline and have a lower risk of developing dementia. Activities that push you to think in new ways, like learning a new language or playing a musical instrument, are especially effective at keeping your brain healthy. By making mentally stimulating activities a regular part of your routine, you can help protect your brain and reduce your risk of dementia.

Be Social

Staying socially active is just as important for brain health as physical and mental activity. Research suggests that social isolation is a significant risk factor for dementia, while regular social engagement can help reduce the risk of cognitive decline. Participating in social activities such as volunteering, joining clubs, or attending group fitness classes can strengthen social connections and support overall brain health. Maintaining close relationships with friends and family, and seeking out new social opportunities, can help lower your risk of dementia and improve your quality of life.

When Neurologists Focus on Prevention—Not Just Treatment

Traditional medicine has long focused on diagnosing and managing dementia after symptoms appear. But some neurologists are finally emphasizing prevention when the brain is still resilient and responsive. Addressing all dementia risk factors, including mental health and other risk factors such as depression and anxiety, is crucial for reducing your overall risk and promoting long-term brain health.

That’s because the damage leading to dementia begins 20 to 30 years before memory loss shows up. By strengthening your brain’s defenses early, you can slow or even stop the cascade of inflammation, plaque buildup, and cellular stress that leads to degeneration.

Memory Loss is Not Inevitable

Dementia is one of the greatest health challenges of our generation, but neurologists are clear: you have more control over your memory than you have been told. By combining regular physical activity with brain-focused nutrition and targeted supplements, you can build a more resilient, youthful brain, one capable of learning, remembering, and thriving well into your later years.

Whether you’re in your 40s or your 80s, it’s never too early—or too late—to take charge of your cognitive future. Move your body. Feed your brain. Supplement smartly. These strategies are especially important for maintaining cognitive health in later life.

Summary

Dementia is not inevitable. Groundbreaking studies from Harvard, Stanford, and the National Institute on Aging show that two lifestyle choices—regular physical exercise and targeted brain nutrition—can dramatically reduce your risk of dementia, including Alzheimer’s. Exercise enhances blood flow, neurogenesis, and mood, while nutrient-rich foods and supplements support memory, neuron repair, and inflammation control. Together, they create a synergistic defense system that keeps your brain sharp and resilient for decades. Whether you’re in your 40s or 80s, adopting these neurologist-approved habits today can help protect your independence, cognitive vitality, and long-term quality of life.

Frequently Asked Questions

Can dementia really be prevented?

While genetics play a role, research shows that regular exercise and proper nutrition can lower dementia risk by up to 40%.

How does exercise protect the brain?

Exercise increases blood flow, stimulates neuron growth, reduces inflammation, and supports better sleep—all essential for cognitive health.

Which foods reduce dementia risk?

Leafy greens, berries, olive oil, fatty fish, and whole grains—core elements of the MIND and Mediterranean diets—nourish brain cells and protect memory.

What supplements help support memory?

Omega-3s (DHA/EPA), lutein, zeaxanthin, resveratrol, phosphatidylserine, citicoline (Cognizin®), and lion’s mane mushroom all support neuron communication and resilience.

Is it ever too late to start protecting brain health?

Never. Studies show brain plasticity continues throughout life—meaning your brain can strengthen and even regrow new connections at any age.