Nourish Your Mind: A Guide to Supporting Brain Health and Preventing Cognitive Decline

Many of us know someone who has been directly impacted by Alzheimer’s or dementia. Unfortunately, these neurodegenerative diseases are common. Nearly 7 million Americans are living with Alzheimer’s, including approximately 1 in 9 adults over age 65.

Dementia is a devastating disease and, while there are interventions to try and slow its progression, there’s no cure. That’s why it’s so important to understand ways to prevent dementia.

Understanding Alzheimer’s and Dementia

All cases of Alzheimer’s are dementia, but not all cases of dementia are Alzheimer’s. Both are characterized by cognitive decline, but there are important distinctions in terms of causes, symptoms, and progression.

• Some of the symptoms can include:
• Personality and behavioral changes
• Memory loss
• Hallucinations
• Impaired ability to “find the right words”
• Stiffness in movement

How dementia progresses depends on the person, the disease, and the underlying causes.

What causes it?

Alzheimer’s is associated with the accumulation of proteins called amyloid plaques and tau tangles in the brain. When these build up, they disrupt cell communication and cause brain cells to die.

Some cases of Alzheimer’s have genetic factors (like mutations in the APOE gene). This can increase your risk of developing the disease but doesn’t guarantee you will have it.

Other types of dementia can be caused by:

• impaired blood flow to the brain, due to strokes or blood vessel issues (Vascular Dementia)
• the presence of Lewy bodies (abnormal deposits of a protein called alpha-synuclein) in the brain (Lewy Body Dementia)
• the degeneration of the frontal and/or temporal lobes of the brain (Frontal Lobe Dementia), or
• a combination of these (Mixed Dementia).

Leaky Brain and the Gut-Brain Axis

As we learn how gut health affects everything else in the body, there’s likely an association between the gut microbiome (the community of microbes living in your digestive tract) and the brain.

“Leaky brain” is a condition where the blood-brain barrier, a protective barrier that regulates what passes between the bloodstream and the brain, is compromised, allowing harmful substances to enter the brain.

This can lead to inflammation and damage, potentially contributing to dementia. Maintaining a healthy gut microbiota and gut barrier is important.

Can Dementia Be Reversed?

Dementia is not reversible. However, certain underlying factors may be reversible and treatments can help slow the progression. In addition to medical interventions, everyday habits are key for management and prevention.

Furthermore, early detection matters. Paying attention to early-onset symptoms, receiving an accurate diagnosis, and starting interventions right away can help improve prognosis and quality of life.

The MIND diet

One of the most impactful habits for brain health is good nutrition. Nutrients in foods play a role in fighting disease, reducing inflammation, and protecting your body. That’s why it’s so important to make healthy choices as often as you can.

The MIND diet — Mediterranean-DASH Diet Intervention for Neurodegenerative Delay — combines elements of the Mediterranean and the DASH (Dietary Approaches to Stop Hypertension) diets. It was developed to help reduce the risk of Alzheimer’s disease and support brain health.

Foods that Prevent Dementia

The MIND diet emphasizes certain foods:

• Leafy greens (spinach, Swiss chard) supply essential nutrients such as folate, vitamin E, and vitamin K for brain health. They’re high in antioxidants which protect brain cells from oxidative stress and inflammation.
• Cruciferous vegetables (broccoli, kale, cabbage) contain sulforaphane, a compound that protects against neural damage.
• Non-starchy vegetables (cucumbers, mushrooms, eggplant) are rich in antioxidants and phytochemicals. They also have a low glycemic index, which supports stable blood sugar, reducing the risk of cognitive decline associated with insulin resistance and diabetes.
• Berries are high in antioxidants called anthocyanins.
• Nuts and seeds have omega-3 fatty acids, which support brain health and reduce inflammation.
• Olive oil is high in anti-inflammatory and antioxidant monounsaturated fats and polyphenols.
• Whole grains (brown rice, quinoa, oats) provide a steady supply of complex carbohydrates that fuel the brain.
• Fatty fish (salmon, mackerel, halibut) are rich in omega-3s, especially DHA, which reduce inflammation and may help prevent harmful protein buildup associated with dementia.
• Legumes (beans, lentils) are rich in folate, magnesium, fiber, and antioxidants, which support brain health and blood sugar control.

On the MIND diet, you can have up to two servings per week of poultry and one glass of red wine per day, but it does limit:

• Red meat, like lamb, pork, and beef
• Butter and margarine
• Cheese
• Fried and fast food
• Pastries and sweets

By eating an array of foods that prevent dementia, you can reduce oxidative stress and inflammation, support better blood flow and a healthy gut microbiome, and enjoy a variety of neuroprotective nutrients.

Plus, research supports the benefits of the MIND diet for slowing cognitive decline.

For example, a 2015 study published in Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association found that strong adherence to the MIND diet lowered the risk of Alzheimer’s by as much as 53%. Those who followed it a little less strictly still experienced a 35% risk reduction.

Another 2017 study found that following the MIND diet improves cognitive performance, especially in executive function (problem-solving, emotional management) and memory.

A 2023 study in the New England Journal of Medicine also supports the MIND diet for Alzheimer’s prevention. In the study, participants (older adults with normal brain function but a poor diet and a family history of dementia) were randomly assigned to follow either a control diet with mild caloric restriction or the MIND diet with mild caloric restriction for 3 years.

Through cognitive testing and MRI-based measurements to assess structure changes, the authors found that both groups experienced improvements. More research is needed, but this further demonstrates that diet is critical in the dementia-prevention puzzle.

Are there supplements that prevent dementia?

There’s no conclusive evidence for supplements that prevent dementia. Some studies suggest potential benefits from omega-3 fats, vitamin E, and B vitamins for delaying and preventing the onset of dementia. However, the results are mixed and not definitive.

It’s best to get your nutrition from foods first.

Other Ways to Prevent Dementia

In addition to diet, other everyday things can help lower your risk of dementia:

• Regular physical exercise: Daily movement supports heart health and brain function. Find activities you enjoy and mix them up, like swimming, jogging, cycling, and kickboxing.
• Mental stimulation: Challenge your brain with activities that make you think, like puzzles, learning a new language, playing an instrument, or reading.
• Social engagement: Surround yourself with people you enjoy. Maintaining strong social connections can reduce the risk of cognitive decline.
• Quality sleep: Poor sleep is linked to an increased risk of Alzheimer’s. Experts recommend 7-8 hours per night.
• Stress management: Practice stress-reducing techniques like meditation, yoga, or deep breathing.
• Avoiding smoking and excessive alcohol: Smoking and heavy drinking can increase the risk of dementia and a slew of other health problems.
• Managing existing conditions: If you have health issues like hypertension, diabetes, or high cholesterol, manage these as directed.
• Healthy weight maintenance: Maintaining a healthy weight can help lower the risk of Alzheimer’s.
• Regular wellness exams: Don’t skip going to the doctor just because you’re not sick. Periodic check-ups can help detect and manage factors that might contribute to dementia risk.

It’s Not Too Late

There’s not one foolproof way to make sure you don’t develop dementia, or any other disease, in your lifetime, but don’t be discouraged. There are things you can do to optimize your overall health and help protect your brain, starting with everyday habits. Making healthy food choices, exercising, cultivating a strong social support system, and not smoking are just a few things that can make a big difference.

If you’re looking for personalized support, I’m here to help. As an expert in chronic inflammation and its associated diseases, I believe in the power we all have to help our bodies heal — including ways to prevent dementia. Click here to learn more about my services.