On World Alzheimer’s Prevention Day: Strategies to Support Long-Term Brain Health
Alzheimer’s doesn’t have to be a normal part of ageing. Many cases are preventable.
You can take steps now to support long-term brain health. They don’t require extreme changes. They start with food, movement, sleep, and targeted support.
Here’s what the science says—and what you can do.
1. Stabilise your blood sugar
High blood sugar harms the brain. It increases inflammation and may contribute to brain shrinkage.
A 2022 study in Neurology found that even slightly raised blood glucose in midlife was linked to higher risk of cognitive decline.
Start here:
- Eat real food—avoid ultra-processed snacks and refined carbs.
- Include protein with each meal.
- Don’t skip breakfast. Prioritise eggs, oats, nuts, or fish.
- Watch your portion sizes of rice, pasta, and bread.
- Go for a 10-minute walk after meals to lower glucose spikes.
2. Eat more polyphenols and healthy fats
Your brain needs nutrients that protect against oxidative stress.
Research from the Journal of Alzheimer’s Disease shows that diets high in polyphenols—like those in berries and olive oil—may lower dementia risk.
Practical tips:
- Add a handful of blueberries or blackberries to your breakfast.
- Use extra virgin olive oil instead of vegetable oils.
- Include oily fish (like mackerel, sardines, or wild salmon) twice a week.
- Snack on walnuts and pumpkin seeds.
3. Prioritise deep sleep
Poor sleep affects memory and raises Alzheimer’s risk. During deep sleep, the brain clears out waste via the glymphatic system.
What you can do:
- Aim for 7–9 hours in a dark, quiet room.
- Avoid screens and overhead lights 1 hour before bed.
- Don’t eat late—allow 2–3 hours after dinner before sleep.
- Try nasal breathing to improve oxygenation during sleep.
A 2019 study in JAMA Neurology found that people with sleep-disordered breathing had more amyloid plaques in their brains.
4. Move your body every day
Exercise increases blood flow to the brain and supports memory.
A long-term study published in Neurology (2019) found that people who were physically active in midlife had a lower risk of Alzheimer’s.
Aim for:
- 30 minutes of brisk walking daily.
- Twice-weekly strength training—use bodyweight or resistance bands.
- Movement breaks during the day if you work at a desk.
Even simple activities like gardening, stretching, or stair climbing help.
5. Support your gut health
There’s a gut-brain connection. An imbalance in gut bacteria can increase inflammation and affect memory.
A 2021 review in Frontiers in Aging Neuroscience linked gut dysbiosis to cognitive decline.
Try this:
- Eat 7 different plant foods per day.
- Include fermented foods like kefir, sauerkraut, or kimchi.
- Reduce alcohol and sugar.
- If bloating or IBS symptoms are common for you, consider a tailored plan.
6. Don’t ignore nutrient deficiencies
Vitamin D, B12, folate, and omega-3 fats are all key for brain function. Deficiencies can go undetected for years.
You may not notice low B12 until memory worsens. Low vitamin D has been linked to faster brain ageing in multiple studies, including in The American Journal of Clinical Nutrition (2023).
Ask yourself:
- When was your last full blood test?
- Do you know your B12, D3, and omega-3 levels?
Testing helps target the right interventions.
You don’t have to wait for symptoms to start making changes
Small shifts today protect your future self. Prevention isn’t about perfection—it’s about doing the next right thing for your health.
If you’re unsure where to begin, or want help tailoring a plan, book a consultation.
We’ll review your health history, current symptoms, and labs (if available). You’ll get a clear plan to support your brain—built around you.