11 Lifestyle Changes to Ward Off Alzheimer’s, According to Brain Health Expert

Recent strides in Alzheimer’s research, including FDA-approved blood tests for early detection, are shining a spotlight on prevention. With dementia cases creeping up among younger folks, experts are urging proactive steps to protect brain health.

Dr. Daniel Amen, a brain imaging specialist and founder of Amen Clinics, emphasizes that Alzheimer’s begins silently in the brain decades before symptoms appear. “A 59-year-old diagnosed today likely had brain changes in her 20s,” he notes, stressing it’s never too early to act.

Amen, author of Change Your Brain Every Day, points to research suggesting half of Alzheimer’s cases are preventable by addressing 11 key risk factors, neatly packed into his BRIGHTMINDS acronym. Here’s the breakdown:

Blood Flow: Low blood flow is a top predictor of Alzheimer’s. Avoid alcohol, marijuana, caffeine, nicotine, and a sedentary lifestyle. Amen suggests “walking like you’re late”—30 minutes daily, alternating three minutes of normal pace with three minutes of fast walking to boost circulation.

Retirement/Aging: Slowed learning increases risk. Retirees should challenge their brains daily with new skills or hobbies to stay sharp.

Inflammation: A major driver of brain and body issues, inflammation can be curbed by simple habits like flossing to prevent gum disease, a gateway to brain decline.

Genetics: “Genes aren’t destiny,” Amen insists. Know your family history and adopt a daily prevention plan. He avoids heart disease and obesity—family risks—through consistent lifestyle choices.

Head Trauma: Concussions raise Alzheimer’s risk. Amen’s advice? “Don’t text and drive.”

Toxins: Beyond obvious culprits like alcohol, watch out for lead, mold, mercury, and even general anesthesia. Support detox with water, fiber, and brassica veggies like cabbage. Saunas also help—studies link frequent sauna use to lower Alzheimer’s rates.

Mental Health: A healthy mind supports a healthy brain. Amen’s blunt tip: “Stop believing every dumb thought you have.”

Infections: Optimize vitamin D to bolster immunity and brain health.

Hormones: Annual hormone checks can catch imbalances that elevate Alzheimer’s risk.

Diabesity: Obesity and type 2 diabetes are a toxic duo. “Love food that loves you back,” Amen urges, noting excess weight amplifies nearly all risk factors by reducing blood flow, accelerating aging, and disrupting hormones.

Sleep: Quality sleep “washes” the brain nightly, boosting memory and decision-making. Prioritize it.

With these steps, Amen believes we can outsmart Alzheimer’s, keeping our minds vibrant for years to come.