13 Things To Do Now to Reduce Your Risk of Alzheimer’s

1. Get your daily fill of green veggies.

Leafy greens are nutrient-dense vegetables supporting the brain. These nutrients provide
antioxidant and anti-inflammatory effects to reduce damage. Leafy greens provide polyphenols, plant-based pigments known for their numerous health benefits.

Kaempferol is a polyphenol in leafy greens like spinach, kale, and arugula, which may reduce the risk of Alzheimer’s by 50% in the top fifth of those consuming it! (4)

Leafy greens also provide essential minerals like magnesium, iron, and gut-healthy fiber. Aim for 1 cup of raw leafy greens or ½ cup of cooked greens daily to attain brain benefits and gut-healthy fiber.

Put it into practice! More health benefits of leafy greens + recipes you’ll love!

2. Practice stress management & prioritize mental health.

Everyone experiences stress daily, and not managing stress can take an enormous toll on the body. Studies have shown that chronic stress over time can negatively impact memory in older adults. (5)

Remember that chronic stress and depression are related and can feed off each other. Depression and then anxiety may be the first indicators of the heightened likelihood of Alzheimer’s, happening about nine years before onset. (6)

There are many ways to reduce the effects of stress on the body. Some common stress management practices include deep breathing or meditation, exercise, keeping a gratitude journal, spending time with loved ones, and practicing self-care.

Put it into practice! Try these Self Care Tips for Better Mental Health.

3. Connect with family or friends daily.

Interacting with people close to you stimulates different parts of the brain and supports attention and memory. Studies have linked more social activity with less cognitive decline during old age. (7)

Make a point of connecting with family or friends daily, even just a quick phone call. Our brains crave relationships!

4. Enjoy a daily handful of berries.

Berries, including blueberries, strawberries, raspberries, and blackberries, are often considered a “superfood,” and for a good reason. Berries are rich in polyphenols like anthocyanins, flavonoids, and stilbenes that offer powerful antioxidant and anti-inflammatory effects to protect the brain from damage.

Studies have found a decreased rate of cognitive decline in those consuming just 1-2 servings of berries per week. (8) Get your daily dose of fresh berries in Spring and Summer, but frozen berries are a great alternative when you can’t find fresh, and they provide the same brain-health benefit.

Put it into practice! Make this yummy Strawberry Arugula Salad with Strawberry Vinaigrette and this Easiest Ever Blueberry Smoothie Bowl.

5. Get some fresh air.

Exposure to air pollutants and fine air particles is associated with poor health, including a heightened risk of dementia (up to 60% higher). (3) While separating air pollution from other factors is challenging, research shows it may contribute to Alzheimer’s pathology, like amyloid deposition.

Thus, while it’s not easy for everyone to relocate to the countryside, there are simple ways to freshen our air. Try decorating with houseplants. Spider plants, bromeliads, and dracaenas are especially good at filtering nitrogen dioxide and volatile organic compounds from the air.

Make sure to change your home’s HVAC filters regularly. Also, when exercising outdoors, try doing it during off hours, either early in the morning or in the evening, outside of rush hour.

7. Move your body 30 minutes per day.

Be physically active for 30 minutes daily (even if it’s just a walk): Exercise profoundly affects brain health. It reduces inflammation, improves blood flow to the brain, lowers stress hormones, and increases brain volume.

Several studies have shown that exercise improves memory function in adults. (10) The key is to exercise regularly.

Exercise can come in many forms; from walking or running to swimming or cycling, any aerobic exercise that increases the heart rate can benefit brain health. Just a 30-minute walk with a friend can have profound brain benefits from moving and socializing.

10. Drink up! Water that is.

Drink at least 8 cups of water daily: Water is the most important thing we consume daily. The human brain is composed of 75% water, so understandably, only 2% dehydration can impact memory and processing speed.

A recent study found that drinking water enhances performance on cognitive tests measuring working memory, temporarily storing information during tasks, and decision-making. (13)

Keep a water bottle nearby throughout the day to ensure you stay hydrated, and aim for about 8 cups (64 ounces) daily.

Put it into practice! Read this post on my top tips for healthy hydration.

11. Watch out for hearing loss.

Watch out for hearing loss: If you have to raise the volume of your TV or find it hard to hear high-pitched voices (like that of children), it could be hearing loss.

Age-related hearing loss is prevalent, with about 40% of people over age 50 experiencing some hearing loss and over 70% of those over age 70 having hearing loss. Hearing loss can lead to social isolation and hinder cognitive stimulation, which is associated with an almost doubled risk of dementia. (3)

Evidence shows that hearing aids can protect from cognitive decline. So, don’t hesitate to see your audiologist to ensure your hearing is up to par.

12. Keep your heart healthy.

Stay on top of your heart and metabolic health: It is becoming clear that all aspects of health connect to brain health. A couple of crucial health measures are heart and metabolic (think diabetes) health, as they have been linked directly to Alzheimer’s risk.

For example, a significantly increased risk of Alzheimer’s is associated with diabetes and obesity. (14) It’s important to keep track of your heart and metabolic health to recognize if any issues need addressing.

Early detection makes it easier to make the adjustments necessary to maintain health and prevent damage to the brain.

13. Choose a brain-healthy supplement.

Consider a supplement to fill the gaps in your diet: It’s not always easy to eat all the nutrients your brain needs daily, so taking a daily supplement may help fill these nutritional gaps.

Zoltan Mari, M.D., a neurologist-researcher at Cleveland Clinic, relates to people’s practical challenges at adhering to a brain-healthy diet like the MIND diet, saying, “We’re realistic—it’s not always easy. Nutritional products and supplements can play a positive role for those of us who aren’t perfect.” 

RELEVATE is my favorite nutritional supplement containing 17 well-researched nutrients for long-term brain health. Its dosages are based on those consumed in brain-healthy diets like MIND and Mediterranean diets.

RELEVATE builds on evidence from long-term studies of these brain-strengthening diets linked to significantly reduced risk of age-related neurodegenerative disease (over 50% reduced risk of Alzheimer’s). (15)

Consider a supplement like this if you want to close essential gaps and reinforce your brain with protective nutrients.

Put it into practice! Try RELEVATE and get 15% off with my code SPICYRD!

Alzheimer’s Disease Prevention Recap

This Alzheimer’s and Brain Awareness Month, take your first (or next) steps toward a longer lifespan, health span, and brain span!

Today is a great day to support your brain in preventing Alzheimer’s, but you don’t have to do everything at once. Pick one or two things you want to prioritize, and gradually add more when possible. Finding the things that work for you to sustain a brain-healthy lifestyle is vital. And, as a bonus, you’ll also support your whole body’s health!

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