How to Protect Your Brain from Dementia and Cognitive Decline

Cognitive decline is something that happens naturally as we age. Our memories get fuzzy, reaction time slows and we have trouble maintaining our train of thought. Thanks to modern medicine, we’re living longer than ever before, but an older population (along with a few other factors) has led to a rise in debilitating cognitive decline known as dementia. A new study estimates that the number of people living with dementia will nearly triple by 2050 [1]. That means the number of dementia cases is expected to grow by millions every year. 

What can you do to protect your brain from cognitive decline and dementia? The keyword here is “prevention.” There is no cure for dementia, but there are steps that you can take now that may protect your brain and potentially decrease the risk or delay the onset of cognitive decline. 

What is Dementia? 

Dementia is a catch-all term used to describe a decline in brain function that seriously impairs a person’s ability to live a normal life. So, dementia is not actually a disease—it’s a term that describes a group of symptoms that occur when parts of the brain are damaged or diseased. For example, Alzheimer’s, a disease that leads to a loss in brain volume, is the primary cause of dementia [2]. Symptoms of dementia include:

• Memory loss 
• Difficulty with problem-solving or planning
• Trouble completing familiar tasks
• Changes in mood or behavior 
• Difficulty with language

Someone with dementia who used to be really good with names and faces may have trouble remembering even their close friends and family. Or, if they were previously able to handle their finances and pay their bills on time, they may now have trouble doing simple math and keeping track of their money.

It’s important to note that while cognitive decline happens to most elderly people to some degree, dementia is not a normal part of aging. Research suggests that dementia may be preventable with lifestyle choices such as eating healthy, exercising and keeping your brain sharp. 

Why are Dementia Cases Increasing? 

If dementia isn’t a normal part of aging and modern medicine is so effective, why is dementia on the rise? It’s mostly a numbers game. Between 1950 and 2050, the average age globally will have risen by 14 years [3]. That means the worldwide population is much older now than it was before—and it will continue to age. If more people live past the age of 65 (when dementia signs typically manifest), more people will develop dementia. 

However, this is a bit of a cop-out. While people develop dementia when they’re older, “age” does not cause dementia. Some cases of dementia are the result of genetics, but many others are caused by choices that we make, which means they may be preventable. Some of those factors include poor diet, lack of exercise, lack of brain stimulation (i.e. learning new things, problem-solving, socializing, etc.), obesity, smoking and poor sleep [4]. 

In the US in particular, the highest risk factors among non-elderly people include obesity, diabetes and sedentary lifestyles, according to the Alzheimer’s Association [5]. Unfortunately, all of these risk factors are increasing. This means many young people of today may have a higher risk of dementia when they’re older—if they don’t make changes to their lifestyles. 

How to Protect Your Brain from Dementia   

The vast majority of people can greatly reduce their risk of developing dementia by making a few healthy choices. There are some obvious ones that apply to overall well-being, so we won’t go into them in-depth:

• Eat a balanced diet
• Exercise regularly 
• Quit smoking and drink in moderation
• Get enough sleep

While we won’t linger on the above recommendations, it’s worth noting that they are extremely important. In fact, diet, exercise and adequate sleep may be the most important factors for reducing the likelihood of dementia [6]. Below, we’ll dig a bit deeper into the science to provide some additional brain-boosting tips that may protect against dementia.

Get More Antioxidants

High levels of antioxidants are associated with a lower risk of dementia, according to studies [7]. Oxidative stress may be a cause of declining brain function, and antioxidants combat free radicals in your body that cause oxidative stress. In this way, antioxidants may act like guards protecting your brain from intruders that would harm it. To get more antioxidants in your diet, you can eat foods like berries, green veggies, potatoes, dark chocolate and spices. 

One of the most effective antioxidants to support cognitive function is curcumin. Many studies suggest that curcumin has a significant effect on brain functions such as mood and memory [8]. Its effects have even been studied on Alzheimer’s patients, who showed an improvement in memory [9]. Curcumin is present in turmeric root, which is a common ingredient in Indian food. Curcumin supplements are a great alternative—if you choose the right one. Curcumin is notoriously hard for your body to absorb in capsule form, which is why liposomal curcumin in a liquid form is recommended. Liposomal curcumin is up to 10x more bioavailable than other curcumin supplements! 

Focus on Heart Health 

In order to keep your brain healthy, you’ve got to keep enough blood pumping to your noggin. Heart health is critical to cognitive function. In fact, one of the leading causes of dementia is a lack of blood flow to the brain. This is called vascular dementia. To keep your heart in shape, pay attention to your blood pressure and cholesterol levels. These are both risk factors for heart disease and dementia [10,11]. To keep them within healthy levels, avoid processed foods, quit smoking and get regular cardio exercise. That might be a lot to change all at once—we understand. You can start by making moderate changes to your diet, taking a brisk walk every day and taking heart health supplements. 

Another great way to empower your heart and potentially reduce the risk of dementia is by consuming more omega-3 fatty acids. Omega-3s, such as DHA, are powerful anti-inflammatory nutrients found in fatty fish, nuts and plant oils. Studies have found they may have a positive impact on multiple cardiac risk factors [12]. High DHA levels in the blood have also been associated with a 49% risk reduction for all-cause dementia [13]. Basically, DHA is a powerhouse nutrient for your heart, brain and a lot more. Unfortunately, most Americans don’t get enough Omega-3s. If you don’t eat fish at least a few times a week, consider taking a DHA supplement.  

Challenge Your Brain

If you don’t use it, you lose it. That may be true when it comes to your brain. Research suggests that keeping your brain sharp by doing puzzles, learning new things and solving problems may reduce the risk of dementia. One study found that dementia patients who did crossword puzzles delayed their memory loss by an average of 2.5 years [14]. The brain is an elastic organ, and we have the power to change it and strengthen it just by thinking—which is pretty cool. Some of the best brain-boosting activities may include studying a new language, learning a musical instrument and playing challenging games.  

Manage Your Blood Sugar 

Spikes and dips in blood sugar can cause insulin resistance, leading to type 2 diabetes. Diabetes is an incurable and potentially deadly condition on its own—and it also heightens the risk of dementia by as much as 60% [15]. This is due to a number of issues diabetes can cause, like high blood sugar, inflammation and neurological complications. 

The first step to managing your blood sugar is to get it checked. You can do so easily at most pharmacies. Just ask for a blood glucose level check and you can get an immediate result. If your blood sugar is high, try some of these blood sugar balancing tips to regulate it. If you hadn’t guessed, they include eating healthy, exercising and getting enough sleep! A blood sugar balance supplement may also help optimize your metabolism and fight sugar cravings to support normal blood sugar levels.     

Nurture Your Social Life

Turns out, gossiping with your friends is good for your brain! Socializing with others stimulates the brain and may improve memory. On the other hand, people who are lonely have been shown to suffer from quicker cognitive decline [16]. You don’t have to throw a party to boost your brain. Simple social activities like hanging out with friends, having a roommate and spending time with a partner may protect against dementia [17]. If you don’t have a very active social life, try taking a course or joining a club (in person). You’re guaranteed to meet some like-minded people. Or, Facetime with family a few times a week. 

Show Dementia the Door 

Dementia is difficult to predict, treat and identify (in its early stages, at least). The most important thing you can do for yourself and your loved ones is to be aware of cognitive decline and its risk factors. Reading this article was a great first step. You rock! Now, challenge yourself to incorporate some of the brain-boosting choices above into your lifestyle. Start with the easy ones, like eating right. You don’t have to completely alter your diet. Instead, focus on meeting your foundational nutrient needs—the basics your body needs each day to stay healthy. Get more antioxidants, such as curcumin, to fight free radicals and keep your mind sharp. To cover your remaining micronutrient needs (without having to micromanage your diet),  take a daily multivitamin. 

Remember, dementia is not a normal part of getting older. If you’re worried about cognitive decline in yourself or a loved one, there are actions you can take to potentially reduce the risk. Start boosting your brain now to stay sharp well into your golden years.