4 Secrets to Slash Your Alzheimer's Risk

Brain HealthFood & NutritionMetabolic Health

Sep 19

ESTIMATED READ TIME:  4-5 MINUTES

Few diseases strike more fear into people's hearts than Alzheimer's. It's heartbreaking to watch someone gradually lose their memories, independence, and ability to recognize the people they love.

Unfortunately, Alzheimer's disease is becoming more common in many countries. Today, more than 7 million people in the United States are living with Alzheimer's disease, and that number is expected to nearly double by 2050 as our population ages.

Both age and genetics are believed to contribute to cognitive decline—including dementia, of which Alzheimer’s is the most common type—yet research also shows that our daily habits can have a tremendous influence on the health of our brains.

The choices we make every day—what we eat, how we move, how we sleep, and how we care for our bodies—can help create an environment that either supports or undermines healthy aging. Below, I'll share four important ways you can protect your memory and cognitive health for the long haul.

What Causes Alzheimer's Disease?

Most cases of Alzheimer's aren't caused by a single "Alzheimer's gene." Instead, the disease is thought to develop through a combination of multiple genes, lifestyle habits, and environmental exposures.

In fact, many people who develop Alzheimer's have no family history of the disease at all. Less than 1 percent of Alzheimer’s cases are caused by deterministic genes, meaning those that directly cause a disease.

As we age, the brain naturally undergoes changes that can make it more vulnerable to cognitive decline—including inflammation, blood vessel damage, increased oxidative stress from free radicals, shrinking of certain brain regions, and reduced energy production within brain cells.

The encouraging news is that many of these processes are influenced by our choices, and therefore we have more control than you might think.

1) Eat More Colorful Foods and Healthy Fats

After following participants for more than a decade, scientists involved in one study compared the brain tissue of adults with confirmed Alzheimer's disease to those who remained cognitively healthy.

The difference was striking. Brains affected by Alzheimer's contained significantly lower levels of several important antioxidants and carotenoids, including:

Lutein
Zeaxanthin
Lycopene
Retinol (vitamin A)
Alpha-tocopherol (vitamin E)

These nutrients help protect brain cells from oxidative stress, one of the major drivers of aging and neurodegeneration.

Researchers also found that people who most closely followed the MIND diet (a combination of the Mediterranean and DASH diets) had better cognitive function, fewer Alzheimer's-related brain changes, and a lower risk of developing the disease.

Focusing on brightly colored fruits and vegetables—in other words, "eating the rainbow"—means your diet will be loaded with antioxidants that help defend your brain against damage.

Some of the best "brain foods" that provide these protective compounds include:

Foods high in polyphenols, such as berries, pomegranates (for ellagic acid and related polyphenols), turmeric, green tea, good-quality coffee and cocoa, and fruit tree leaf teas
Dark leafy greens
Beets
Carrots
Avocados
Wild-caught salmon
Herbs and spices

Your brain is an incredibly fat-rich organ, so it shouldn't be surprising that certain dietary fats are key for maintaining its structure and function. One group I pay particular attention to is phospholipids, which are specialized fats that form much of the structure of our cell membranes and assist in communication between brain cells.

Phosphatidylserine is one example. It is concentrated in brain-cell membranes and has been studied for its role in memory, learning, and healthy cognitive function. Some studies show it may also lower dementia risk.

Some of the best whole-food sources of phospholipids include:

Egg yolks
Fish roe
Small fatty fish such as sardines, anchovies, and herring
Other fatty fish, including wild salmon, which is also rich in astaxanthin, a fat-soluble carotenoid responsible for the reddish-orange color of wild salmon that can cross the blood-brain barrier and help protect neurons against oxidative stress

These foods also provide additional brain-supporting nutrients such as choline and omega-3 fatty acids. I especially like small fatty fish because you're getting an incredible concentration of nutrition in a whole food, including protein, omega-3s, minerals, antioxidants, and healthy fats that nourish your brain.

Don't fear the right kinds of fat. Your brain needs them.

Other nutrients and supplements can also support healthy brain aging, some of which are found in the foods listed above. These include:

Omega-3 fish oil
Astaxanthin supplements
Vitamin D3 (which you can also obtain naturally from sunlight)
CoQ10, which has been shown to have neuroprotective effects
Ginkgo biloba, an herb that has demonstrated an ability to support cognitive function
Curcumin from turmeric, which has anti-inflammatory and anti-amyloid properties
Lion's Mane mushroom (more on this below)

2) Balance Your Blood Sugar

A major shift in Alzheimer's research has been the growing recognition that someone's metabolism influences their brain. Researchers have even referred to Alzheimer's disease as "type 3 diabetes" because insulin resistance appears to affect the brain's ability to efficiently use glucose for energy.

When insulin remains elevated for years, inflammation increases, blood vessels become damaged, and brain cells can struggle to receive the fuel they need.

While "type 3 diabetes" isn't an official medical diagnosis, studies consistently show that people with insulin resistance and type 2 diabetes have a significantly higher risk of developing Alzheimer's disease.

Other related risk factors for Alzheimer's include:

Lack of exercise
Obesity
Smoking or exposure to secondhand smoke
High blood pressure and high cholesterol

What's good for your metabolism is usually also good for your brain. You can help to stabilize your blood sugar and stay metabolically healthy by:

Prioritizing protein at each meal
Choosing healthy fats
Eating plenty of fiber-rich vegetables
Walking after meals
Building muscle through regular resistance exercise
Limiting sugary drinks, added sugar, and highly processed carbohydrates

3) Strengthen Your Gut-Brain Connection

Your brain doesn't work in isolation. It's in constant communication with your digestive system through what's known as the gut-brain axis.

Recent studies have found that "The gut microbiome plays a pivotal regulatory role in the progression of Alzheimer's disease." A healthy gut microbiome helps regulate inflammation, supports immune function, produces important compounds that influence brain health, and even affects neurotransmitter production.

On the other hand, if your microbiome becomes imbalanced, inflammation can increase throughout your body, including in your brain. Here are some ways to support your gut-brain axis:

Eating fermented foods like sauerkraut, kefir, and yogurt
Drinking bone broth
Including plenty of prebiotic fiber from fruits and vegetables
Taking a quality probiotic when appropriate
Limiting ultra-processed foods and excess sugar

4) Keep Your Brain Active, Challenged, and Well Nourished

The human brain thrives on movement, challenge, novelty, and nourishment.

For example, regular physical activity increases blood flow to the brain and has consistently been associated with a lower risk of cognitive decline. Learning new things can also help keep your cognitive abilities sharp.

Other helpful habits for cognitive health include:

Getting seven to nine hours of quality sleep each night
Daily time outdoors for sunshine and healthy vitamin D levels
Meaningful relationships and regular social interaction, which help lower stress
Lifelong learning through reading, studying Scripture, learning new skills, or engaging in mentally stimulating hobbies

Beyond these, certain foods, herbs, and medicinal mushrooms provide additional nutritional support for the aging brain. One of my favorites is Lion’s Mane mushroom, which can help support a resilient brain.

This medicinal mushroom contains unique compounds called hericenones and erinacines that have been studied for their potential effects on nerve growth factor (NGF), which contributes to the growth, maintenance, and survival of neurons. Some trials have found that Lion’s Mane supplementation may improve certain measures of cognitive function in older adults and people with mild cognitive impairment.

The Bottom Line: Your Brain Is Worth Investing In

Alzheimer's disease isn't an inevitable part of growing older. Although we can't change our age or genetics, we can influence many of the factors that affect long-term brain health.

To recap, six daily habits that can help protect your brain from decline include:

Eat colorful, antioxidant-rich foods
Prioritize healthy fats, such as from wild fish and eggs
Keep blood sugar in a healthy range
Care for your gut microbiome
Consider supplements like Lion's Mane, omega-3s, and turmeric
Stay physically, mentally, socially, and spiritually active

The healthiest brains are often supported by the same biblical principles that promote health throughout the rest of the body: nourishing whole foods, regular movement, restorative rest, strong relationships, gratitude, and faith.

Your brain is one of God’s greatest gifts, and the choices you make today can protect it for many years to come.

References:

https://www.alz.org/alzheimers-dementia/facts-figures

https://www.nia.nih.gov/health/alzheimers-causes-and-risk-factors/what-causes-alzheimers-disease

https://www.alz.org/alzheimers-dementia/what-is-alzheimers/causes-and-risk-factors

https://www.mayoclinic.org/diseases-conditions/alzheimers-disease/symptoms-causes/syc-20350447

https://www.nhs.uk/conditions/alzheimers-disease/causes/

https://www.who.int/news-room/fact-sheets/detail/dementia

https://pubmed.ncbi.nlm.nih.gov/41683647/

https://pubmed.ncbi.nlm.nih.gov/25681666/

doi.org/10.1016/j.jalz.2015.04.011

https://pmc.ncbi.nlm.nih.gov/articles/PMC10357197/