Protecting Your Brain: Effective Methods to Lower the Risk of Dementia
- Dr. Koren
- 6 days ago
- 5 min read
Most of us want to stay sharp, independent, and engaged as we age. While aging and genetics play a role in dementia, decades of research show there’s a lot we can do to protect brain health. Recent large-scale studies — from Finland to California — suggest that lifestyle can profoundly influence how the brain ages. Let’s look at what the science says and what you can start doing today.
1. The Lancet Commission: A Global Call to Action
The 2020 report from the Lancet Commission on Dementia Prevention, Intervention, and Care reviewed the best available global data and concluded that addressing modifiable risk factors across life could prevent or delay up to 40 percent of dementia cases worldwide.
The Commission identified 12 key factors that significantly affect risk:
Low education early in life
Hearing loss
Head injury
High blood pressure
Alcohol misuse
Obesity
Smoking
Depression
Social isolation
Physical inactivity
Diabetes
Air pollution
These factors act across the lifespan, and many are interconnected through cardiovascular and metabolic health. The key takeaway: preventing or delaying dementia is possible through proactive health choices.
2. The Finnish FINGER Study: A Blueprint for Prevention
The Finnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability (FINGER) tested whether a combination of lifestyle changes could slow cognitive decline in older adults at risk. More than 1,200 participants were followed for two years and assigned to either a lifestyle program focusing on various areas or standard health advice. The program combined:
A nutrient-dense, Mediterranean-style diet
Regular physical activity
Cognitive and social stimulation
Monitoring and management of blood pressure, cholesterol, and blood sugar
The results were encouraging: participants in the intervention group had significantly better memory, executive function, and overall cognitive performance. This was the first large randomized trial to demonstrate that a combination of healthy lifestyle changes can protect brain function in aging.
3. The Ornish Alzheimer’s Study: Intensive Lifestyle Changes and Early Alzheimer’s
In 2024, Dr. Dean Ornish and colleagues published a small but groundbreaking randomized controlled trial testing whether comprehensive lifestyle changes could slow or even reverse early cognitive decline in people with mild cognitive impairment (MCI) or early Alzheimer’s disease.
The 20-week program included:
A whole-food, plant-based (vegan) diet rich in vegetables, fruits, legumes, whole grains, and nuts
Daily exercise: at least 30 minutes of aerobic activity and regular strength training
One hour per day of yoga, stretching, breathing, and meditation for stress management
Three group support sessions per week
Nutrition and lifestyle education
All meals provided to ensure adherence
Participants also received specific supplements:
Omega-3 fatty acids with curcumin
Multivitamin with minerals (without iron)
Coenzyme Q10
Vitamin C
Vitamin B12
Magnesium L-threonate
Hericium erinaceus (Lion’s Mane mushroom)
Probiotic (“Super Bifido Plus”)
After five months, those in the intervention group showed improvement or stabilization in cognitive tests and daily function, while the control group continued to decline. Blood biomarkers associated with Alzheimer’s disease also changed in a healthier direction. Although small and short-term, this study provides early evidence that comprehensive, intensive lifestyle interventions may improve cognitive health even after decline begins.
4. Other Interventions
The researchers are exploring pharmacological interventions that mimic the beneficial responses induced by diet and exercise (e.g., metformin, GLP-1 agonists, SGLT-2 inhibitors).
Acetylcholinesterase Inhibitors are not recommended for AD prevention in cognitively impaired individuals (Class III, Level B evidence).
Estrogen Replacement Therapy (ERT): ERT should not be specifically used for AD prevention in postmenopausal women (Class III, Level A evidence).
In future posts, we will explore the potential roles of the ketogenic diet, intermittent fasting, various supplements, and prescription medicines in brain health. Subscribe to our newsletter at the bottom of the practice web page or follow us on LinkedIn for future updates.
How to Protect Your Brain — Starting Now
Drawing on these landmark studies and World Health Organization guidelines, here are practical, evidence-based actions you can begin today.
Eat for Your Brain
Choose a Mediterranean, Scandinavian or plant-forward pattern with plenty of vegetables, fruits, whole grains, legumes, nuts, and olive oil. High vegetable consumption, especially green leafy vegetables, has been associated with a slower rate of cognitive decline
Include in your diet food rich in omega-3 fatty acids
Limit processed foods, refined sugars, and red or processed meats.
Move Your Body
Aim for at least 150 minutes of moderate aerobic activity each week, such as brisk walking, cycling, or swimming.
Include strength training at least twice weekly.
Physical activity enhances blood flow to the brain, reduces inflammation, and supports neuroplasticity.
Manage Stress
Chronic stress affects the hippocampus, a region essential for memory.
Incorporate mindfulness, deep breathing, yoga, or meditation for at least 10–15 minutes daily.
Consistent relaxation practices improve both mental and physical health.
Keep Your Heart and Metabolism Healthy
Control blood pressure, cholesterol, and blood sugar through lifestyle and medical care.
What benefits your heart also benefits your brain.
Protect Senses and Sleep
Get regular hearing and vision checks.
Aim for 7–9 hours of restorative sleep per night and treat sleep disorders such as sleep apnea.
Stay Connected and Mentally Engaged
Maintain strong social relationships and participate in meaningful group activities.
Addressing hearing loss can facilitate social engagement.
Keep learning new skills to strengthen cognitive reserve and resilience.
Avoid Smoking and Limit Alcohol
Quitting smoking and reducing alcohol consumption lower both cardiovascular and dementia risks.
Even late in life, these changes improve health outcomes.
The Bottom Line
Dementia prevention isn’t about finding a single miracle treatment. It’s about combining small, evidence-based actions that support your brain, heart, and overall wellbeing. Whether through the broad public-health insights of the Lancet Commission, the practical approach of the FINGER trial, or the intensive model of the Ornish study, the message is consistent: healthy lifestyle changes — started early and maintained over time — can help preserve cognitive function and quality of life.
If you'd like to discuss your personal situation and receive individualized advice, schedule an appointment with the Institute for Diabetes, Endocrinology, Adiposity, and Longevity today.
Till next time,
Dr. Koren
DISCLAIMER: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read or watched on this website. The mention of any product, treatment, or organization on this website does not indicate the author's endorsement. The author disclaims any legal liability for personal injury or any other damage or loss resulting directly or indirectly from the use or misuse of this website's contents.
References
Livingston G et al. Dementia prevention, intervention, and care: 2020 report of the Lancet Commission. The Lancet.
Ngandu T et al. The Finnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability (FINGER). The Lancet 2015.
Ornish D et al. Effects of intensive lifestyle changes on the progression of mild cognitive impairment or early Alzheimer’s disease. Alzheimer’s Research & Therapy 2024.
World Health Organization. Risk Reduction of Cognitive Decline and Dementia: WHO Guidelines. 2019.
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