Having lost three family members to Alzheimer’s, I’ve witnessed firsthand the devastating toll this disease takes. While there’s a strong genetic component, I’m not just worried about getting it – I’m taking action. Beyond genetic factors, environment plays a significant role in the risk and progression of Alzheimer’s. For me, protecting my brain health is a top priority, and that’s why I’ve adopted the Mediterranean diet as a non-negotiable part of my daily routine, and I’ve spent the past year delving into the research on how the Mediterranean diet and lifestyle can support brain health.

Below are evidence-backed strategies that could make all the difference when it comes to preventing Alzheimer’s and dementia.

1. Follow a Mediterranean Diet:

The Mediterranean diet is the most extensively studied dietary approach in relation to preserving cognitive function. The MIND diet (which stands for Mediterranean-DASH Intervention for Neurodegenerative Decline) is the most highly regarded Mediterranean Diet spin-off. Following the MIND diet closely has been shown to reduce the risk of developing Alzheimer’s or another type of dementia by as much as 53%. The success of the Mediterranean Diet boils down to 3 agreeable conclusions: ANTIOXIDANTS (think color!), FIBER, and OLIVE OIL.

2. Optimize your Cholesterol and Blood Sugar:

Alzheimer’s and dementia are now referred to as metabolic diseases. In fact, Alzheimer’s is often termed “type 3 diabetes” because of the profound connection between sugar negatively affecting memory and cognition. This preventative medicine study recently published in the journal, Alzheimer’s and Dementia, suggests that managing cholesterol and blood sugar in early adulthood can decrease Alzheimer’s risk. Low HDL levels (“good cholesterol”) and high triglycerides as early as age 35 yo is associated with a higher risk of Alzheimer’s. High blood sugar levels between ages 51 and 60 is associated with Alzheimer’s disease diagnosis in the future.

3. Optimize Hormone Levels, especially Estrogen:

Hormones are critical for making and maintaining the synaptic communication pathways between neurons.  Hormones to optimize include thyroid, pregnenolone, estradiol, progesterone, testosterone, DHEA and cortisol. Estrogen in particular has a protective effect on the brain. Studies show that taking hormone replacement therapy (HRT) has a protective effect on cognitive health and reduces Alzheimer’s risk by 30 to 50%. This study shows female carriers of ApoE4 who take HRT early in the menopausal transition may have significant benefits, such as better memory and word retrieval, and larger brain volume in the hippocampus (important for short-term memory) and the amygdala (which has a central role in anxiety and stress response).

 

4. Reduce Inflammation:

The amyloid plaques that form in Alzheimer’s are actually a part of the body’s inflammatory response. It’s like a protective mechanism where the brain is trying to protect itself from the damaging effects of inflammation. The most powerful way to modulate inflammation is with food. Pro-inflammatory foods to avoid/minimize are sugar, fried foods, alcohol, refined carbohydrates, and red meat. Anti-inflammatory foods to include are olive oil, walnuts, salmon, sardines, leafy greens, turmeric, ginger, and blueberries. Many of these foods are dietary staples in the Mediterranean diet.

5. Optimize Sleep:

Several new studies suggest poor sleep may be detrimental to the brain and may increase the risk of Alzheimer’s. In one study, researchers at the Johns Hopkins Bloomberg School of Public Health in Baltimore found that getting less sleep or sleeping poorly was tied to an increase in brain levels of beta-amyloid, a toxic protein that builds up and forms plaques in the brains of those with Alzheimer’s. Aim for 8 hours per night.

6. Be Social:

I’m talking about genuine human interaction: playing cards, joining a book club, or discussing current events. Research shows that activities combining physical, mental, and social engagement are powerful dementia preventers. A study of 800 seniors found that regular exercise, mental stimulation, and social connection each lowered dementia risk. And when they combined all three? The results were even more impressive.

7. Exercise Your Body:

Physical activity such as walking may alleviate some of the negative characteristics associated with Alzheimer’s disease as it stimulates the cortex of the brain and promotes the immune system. Several recent studies have examined the effects of behavioral factors, specifically psychological stress and exercise, on Alzheimer’s disease (AD) vulnerability. Numerous studies have found that, while stress exacerbates neuropathological changes associated with AD, exercise reduces these changes.

8. Exercise Your Brain:

Just like your body, your brain needs regular exercise to stay healthy. Engage in mentally stimulating activities that challenge your mind, such as reading books, puzzles, or learning a new language; playing strategic games like chess, bridge, or Scrabble; doing crosswords, Sudoku, Wordle, or other brain teasers; learning a new skill or hobby, like painting or playing an instrument. Research suggests that these activities can build cognitive reserve, helping your brain build up a buffer against age-related cognitive decline and potentially reducing the risk of Alzheimer’s disease. By keeping your brain active and engaged, you can help build a stronger, more resilient brain.

9. Improve your Gut-Brain Connection:

Research indicates a strong connection between the gut and the brain, and that this connection plays a role in the development and progression of Alzheimer’s disease. The gut microbiome, the community of microorganisms in the digestive tract, appears to be altered in individuals with Alzheimer’s, and these changes may contribute to neuroinflammation and the formation of amyloid plaques, both hallmarks of the disease.

10. Reduce Your Toxic Load:

A study published in Nature Medicine found that microplastics accumulate in the liver, kidneys, and brain, with the brain being the most likely to harbor these plastics in post-mortem samples. Even more concerning, brains of individuals with dementia had the highest accumulation of microplastics. Store food and beverages in glass or stainless steel containers (not plastic). Heavy metals in the brain can also lead to neurotoxicity. Common heavy metals of concern include mercury, aluminum, lead, and cadmium. Liver-supportive herbs and nutrients, such as milk thistle, burdock, alpha lipoic acid, and NAC (N-acetyl cysteine) can help your body detoxify more effectively.

11. Consider Taking Brain Supportive Supplements*: 

Fish oil: Especially important if you carry the APOE4 gene. Lower blood omega 3 levels are correlated with worse cognitive function. The ApoeE4 brain is actually pulling more DHA from the plasma and concentrating it in the brain in order to function normally. 

Vitamin D: In older people, not getting enough vitamin D may double the risk of developing dementia and Alzheimer’s disease. This study found that people with low levels of vitamin D had a 53 percent increased risk of developing dementia and those who were severely deficient had a 125 percent increased risk compared to participants with normal levels of vitamin D. The combination of fish oil AND vitamin D is particularly beneficial for carriers of the APOE4 gene.

Curcumin: The medicinal extract in the spice turmeric. Curcumin is an antioxidant, anti-inflammatory and it’s lipophilic action improves the cognitive functions in patients with Alzheimer’s disease (AD). A growing body of evidence indicates that oxidative stress and free radicals caused by abnormal inflammatory reactions contribute to the key event in Alzheimer’s disease pathology. Due to various effects of curcumin, such as decreased beta-amyloid plaques, delayed degradation of neurons, metal chelation, anti-inflammatory, antioxidant and decreased microglia formation, the overall memory in patients with AD has improved with its use. 

*Discuss these with your doctor first before starting new supplements.

12. Know Your Levels:

Ask your naturopathic doctor to test the following and monitor them so that they are in the optimal range.

Lab testing to identify your risk factors and sources of inflammation might include:

• Genetic testing: ApoE4
• CBC (complete blood count)
• CMP (comprehensive metabolic panel)
• Insulin
• Fasting blood glucose and HbA1c
• Cholesterol panel (NMR Lipid panel is a comprehensive panel to assess risk)
• Hormones –  thyroid, estradiol, progesterone, testosterone, DHEA and cortisol
• Nutrient testing: zinc, potassium, calcium, RBC magnesium, B12, folate, Vitamin D, iron
• Markers of Inflammation – HsCRP, homocysteine
• Assessment of the gut microbiome with a comprehensive stool analysis
• Food sensitivity testing

Want to learn more about how to use food as medicine to reduce inflammation and optimize brain function? 

Join my Mediterranean Masterclass:

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.