Woman's World

Doctors Reveal the 7 Best Foods for Alzheimer’s Disease Prevention

Rachel Cosma — Tue, 01 Sep 2026 16:00:06 +0000

Odds are you know someone affected by Alzheimer’s disease. The condition affects nearly six million Americans, and that number is expected to almost triple by 2060. But despite that grim statistic, there’s good news to report: What you put on your plate today can help protect your brain for decades to come. Research suggests our gut microbiome, and by extension our diet, has a meaningful role in preventing dementia. So what’s the best food for Alzheimer’s disease prevention? We asked top doctors and dug into the latest studies. Here are the smartest picks to add to your grocery list.

The 7 best foods for Alzheimer’s disease prevention

“If you change your lifestyle and switch to a healthy diet along with these other lifestyle factors, getting older does not have to mean developing cognitive decline,” assures gastroenterologist and neurobiologist Emeran A. Mayer, MD, of the David Geffen School of Medicine at UCLA. To maintain a healthy brain, add more of these foods to your diet:

Fatty fish

When it comes to the best foods for reducing the risk of developing Alzheimer’s disease, this tops the list. “If I had to choose one food that stands out for brain health, it would be fatty fish,” says Rizwan Bashir, MD, a board-certified neurologist. “Fatty fish is rich in omega-3 fatty acids, which are essential for maintaining the health of brain cell membranes and supporting cognitive function. Omega-3s also have anti-inflammatory properties that help protect the brain against degeneration.”

Which types of fish are best for keeping your brain healthy? Dale Bredesen, MD, a renowned expert on neurodegenerative diseases, uses a handy acronym—SMASH: salmon, mackerel, anchovies, sardines and herring. Aim for one to two 4-ounce servings a week.

Leafy greens

Kale, spinach, romaine, collards, arugula, Swiss chard—pile these green leafy vegetables on your plate. In one study of more than 900 people, those who ate the most leafy greens had brains that were essentially 11 years younger than those who ate the least, notes Brynna Connor, MD, a family medicine physician.

Greens are also loaded with folate, B6 and vitamin K. “People low in vitamin K have an increased risk of Alzheimer’s,” Dr. Bredesen says. The two B vitamins in leafy greens help “by reducing a compound called homocysteine, which, in excess, can harm cognitive function,” explains Neal Barnard, MD, president of the Physicians Committee for Responsible Medicine. Aim for one to two servings daily.

Berries

Just half a cup of blueberries a day was enough to improve performance on cognitive tasks in one study published in Nutrients. Credit goes to their high levels of flavonoids, plant compounds with potent antioxidant and anti-inflammatory properties. “Blueberries can help with long-term memory and spatial memory—remembering where things are and how to get there,” Dr. Connor says.

Nuts

Not a seafood fan? Walnuts pack some of the highest omega-3 levels of any nut, plus antioxidants that fight the oxidative stress and inflammation linked to cognitive decline. A quarter to half a cup daily can help reduce risk factors tied to dementia, including cardiovascular disease and type 2 diabetes.

Almonds are another winner, delivering vitamin E—”a powerful antioxidant that acts as a protective shield for your brain cells,” Dr. Barnard says. A one-ounce handful daily provides roughly 5 mg of vitamin E, about a third of the recommended intake for optimal brain health.

Eggs

Eggs are one of the best sources of choline, “a precursor for the neurotransmitter acetylcholine, the most important one for memory—and one that is reduced in Alzheimer’s patients,” Dr. Bredesen says. One hard-boiled egg supplies 147 mg toward the 500 mg daily target, making it one of the best foods for Alzheimer’s disease prevention.

Olive oil

Extra virgin olive oil, a staple of the Mediterranean and MIND diets, supplies omega-3s and natural antioxidants that calm brain-damaging inflammation. Research shows about half a tablespoon a day can lower the risk of dementia and support better memory, says Sarah Bullard, PhD, director of psychology at Gaylord Specialty Healthcare.

Turmeric

Turmeric rounds out the list. “Its active ingredient, curcumin, has strong anti-inflammatory and antioxidant benefits that can enhance brain function and lower the risk of cognitive decline,” Dr. Bashir says. Stir 1 to 2 teaspoons of ground turmeric into your meals daily, paired with a pinch of black pepper and a healthy fat like olive oil to boost absorption.

Foods to scale back on for Alzheimer’s disease prevention

Just as important as what you add is what you cut back on. Dr. Barnard and Kimberly Idoko, MD, a board-certified neurologist, recommend limiting red meat and full-fat dairy (high in saturated fats that may contribute to brain plaque), iron supplements taken without medical need and alcohol, which “disrupts sleep patterns, interferes with memory consolidation and contributes to chronic inflammation,” Dr. Idoko says.

The takeaway? A whole-foods diet rich in fatty fish, leafy greens, berries, nuts and healthy fats can support your brain for years to come. As Dr. Mayer puts it, start these habits in middle age and there could be “a significant reduction of Alzheimer’s disease later in life.”

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

6 Easy Lifestyle Changes That May Help Prevent Alzheimer’s Disease

Allison Nemetz — Mon, 24 Aug 2026 13:39:10 +0000

Ever misplaced your keys and felt a flicker of worry about your brain health? Cognitive decline is something so many of us fear as we age. And while there’s no guaranteed way to prevent memory loss, the good news is that everyday habits can help reduce your risk of developing Alzheimer’s disease. In fact, the World Health Organization recently updated its guidelines on reducing the risk of dementia, and noted that up to 45 percent of cases can be attributed to modifiable risk factors. Meaning you have the power to delay or prevent them with key lifestyle tweaks. So we asked Amy Shah, MD—a double-board certified women’s health expert, nutritionist and author of Hormone Havoc—for the simple lifestyle changes to help prevent Alzheimer’s that she recommends most.

6 lifestyle changes to help prevent Alzheimer’s

Try any (or all) of the following healthy lifestyle habits that help protect your memory over time. Even small shifts add up.

Rethink what’s on your plate

Cut back on ultra-processed food and alcohol. Instead, build your meals around veggies, fruit, beans and peas, whole grains, healthy fats and quality protein. “It’s good for you overall, and it has been shown to support brain health as you age,” Dr. Shah explains.

Don’t skip your annual exam

Managing high blood pressure, high cholesterol and elevated blood sugar is another way to feel your best and lower your odds of developing dementia. Take this as your sign to book that appointment you’ve been putting off. A quick visit now can catch issues early—and give you peace of mind.

Get your hearing checked

“Researchers now believe that treating hearing loss early allows us to stay engaged with the world around us, and studies suggest that plays a huge role in long-term brain health,” Dr. Shah notes. If you’ve been turning up the TV volume lately, it’s worth asking your doctor about a screening and getting hearing aids, if necessary. (Learn more about the link between hearing loss and dementia.)

Breathe cleaner air

“Using an air purifier and avoiding smoking reduces exposure to toxins that harm our brains,” Dr. Shah points out. Growing research suggests these small environmental changes can have both immediate and long-term benefits on cognitive function.

Play games

“Reading, puzzles, learning a new language or picking up a hobby—all of these stimulate the mind in a way that helps the brain stay sharp,” Dr. Shah confirms. Pick something you actually enjoy so you’ll stick with it. These small breaks are one of the most enjoyable lifestyle habits that may help prevent Alzheimer’s.

Say yes to plans

“Spending time with family, friends and your community appears to play an important role in healthy brain aging—plus it keeps your mood a whole lot brighter,” Dr. Shah says. A phone call with a grandchild, coffee with a neighbor, church on Sunday: Staying socially active adds up in meaningful ways.

The bottom line on lifestyle changes to help prevent Alzheimer’s

Here’s the thing: You don’t have to make grand, sweeping lifestyle changes to help prevent Alzheimer’s. Even small daily habits can have a big impact. Start with one that feels doable this week—maybe it’s swapping your afternoon soda for water, calling a friend you’ve been missing or finally scheduling that checkup—and build from there. Your brain will reward you for it.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

How Do I Prevent Alzheimer’s? Doctors Recommend These 4 Daily Habits

Cailey Griffin — Thu, 20 Aug 2026 16:00:41 +0000

If forgetting a name or walking into a room and blanking on why keeps you up at night, you’re in good company. Nearly 80 percent of people worry about developing dementia, according to the World Alzheimer Report 2019. The reassuring news? Research shows a handful of everyday choices can meaningfully protect your brain, no expensive supplements or complicated programs required. So if you’re wondering “How do I prevent Alzheimer’s,” here’s what doctors want you to know. Plus learn the difference between Alzheimer’s and dementia and the early symptoms you shouldn’t ignore.

Alzheimer’s disease vs. dementia

First things first: Alzheimer’s and dementia aren’t interchangeable terms. “Dementia is not a specific disease. Instead, it’s an umbrella term used to describe a range of symptoms that affect cognition and behavior,” explains Michael McGrath, MD, chief clinical officer and medical director at The Ohana Hawaii.

Alzheimer’s is the most common form of dementia, responsible for about 60 to 80 percent of cases. “Alzheimer’s is partly caused by a buildup of tau and amyloid proteins in the brain,” Dr. McGrath explains. “This causes the brain cells to die over time, resulting in cognitive decline.” It typically develops in adults 65 and older and progresses gradually.

Other types of dementia include Lewy body dementia (which affects thinking, mood and movement, often causing visual hallucinations), frontotemporal dementia (which impacts personality, behavior and language, and made headlines with Bruce Willis’s diagnosis) and vascular dementia (caused by impaired blood flow to the brain, often after a stroke).

Early Alzheimer’s symptoms to watch for

The first signs of Alzheimer’s are usually progressive memory loss, plus changes in orientation, comprehension, recognition and thought processes, according to Courtney Scott, MD, medical director at Momentous Recovery Group.

But how do you tell everyday forgetfulness from something more serious? “Normal aging is slower, not worse,” says Jordan Weiss, PhD, assistant professor at NYU Grossman School of Medicine. “A name takes a beat longer to surface. You walk into a room and briefly forget why.”

Dementia is different. “It’s forgetting an entire conversation, not just the name of the person you had it with. Getting lost on a street you’ve driven for 20 years,” Weiss says. “The clearest signal is when the people around you notice the changes before you do.”

How do I prevent Alzheimer’s? 4 habits that help

There’s no way to fully prevent Alzheimer’s, but new research points to a few healthy lifestyle habits that can help reduce the risk—even if you carry the APOE4 gene, which increases the risk of developing dementia.

Take a walk

A recent PLOS One study of more than 2.8 million people found that getting 150 minutes of exercise per week (about 22 minutes a day) was linked to a 25 percent lower risk of dementia.

“Exercise is one of the most powerful interventions we have for the aging brain,” says Weiss. “It increases blood flow, delivering more oxygen and nutrients to brain cells. It raises a molecule called brain-derived neurotrophic factor (BDNF), which acts like fertilizer for neurons.” Research presented at the Alzheimer’s Association International Conference showed women who walked more experienced an 8.5 percent increase in cognitive performance among APOE4 carriers—all the more reason to stay physically active.

Break up long stretches of sitting

The same PLOS One study found that sitting more than eight hours a day was tied to a 27 percent higher dementia risk. “Sitting for long stretches is not just the absence of exercise. It’s a physiological state of its own,” Weiss says. Paul E. Bendheim, MD, a board-certified neurologist and founder of BrainSavers, recommends brief activity breaks every 30 minutes to help reduce your risk of Alzheimer’s—even one to five minutes of light walking or standing makes a difference.

Protect your sleep

Sleeping less than seven hours a night was linked to an 18 percent higher dementia risk, while sleeping more than eight hours was tied to a 28 percent higher risk. “Sleep is when the brain does housekeeping that can’t happen during waking hours,” Weiss explains. During deep sleep, the brain flushes out metabolic waste, including the amyloid-beta protein that accumulates in Alzheimer’s. Aiming for seven to eight hours of quality rest is one of the most relaxing lifestyle choices to support better cognitive function.

Tip: Struggling with tossing and turning? Allergens—whether seasonal or from indoor triggers like pet dander—can lead to nasal congestion, postnasal drip and coughing that make sound sleep elusive. To help clear the air, switch on a HEPA air purifier like the Honeywell Allergen Plus HEPA Air Purifier, which captures up to 99.97 percent of airborne allergens and particles such as dust, pollen, pet dander, dust mite debris and smoke.

Try the MIND diet—and challenge your brain

The MIND diet—a hybrid of the Mediterranean diet and DASH plan—emphasizes vegetables, berries, whole grains, nuts and fish. A Journal of the American Medical Association study found that adults ages 60 to 79 who followed a structured lifestyle program including the MIND diet, exercise, brain games and social engagement saw significantly greater improvements in memory and thinking over two years. Cognitive training—whether computer-based brain games or puzzles with pencil and paper—also appears to slow decline, especially in APOE4 carriers.

The bottom line on how to prevent Alzheimer’s

While some Alzheimer’s risk factors are genetic, studies show taking control of what’s known as your “modifiable risk factors” can make a big difference in protecting your memory over time. “Be your own brain health quarterback,” says Dr. Bendheim. “You will feel better, you will be happier, you will have a healthier brain and body. It’s an insurance policy for healthy aging.”

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Think It’s Just Aging? These Alzheimer’s Symptoms May Surprise You

Rachel Cosma — Tue, 18 Aug 2026 01:30:50 +0000

If you’ve ever forgotten why you walked into a room and felt a flicker of worry, you’re not alone. About 6.9 million Americans are living with Alzheimer’s disease, and one in nine adults 65 or older has been diagnosed. Here’s the encouraging news: Doctors now understand more than ever about the earliest Alzheimer’s symptoms, the everyday habits that may protect your brain and the treatments that can actually slow disease progression when caught early. Here’s what you need to know.

Subtle Alzheimer’s symptoms women often miss

We all forget a name or misplace our keys once in a while. That’s normal. What’s not typical is when those blips happen often—or when they come alongside other changes you can’t quite explain.

“Trouble communicating means repeating words, telling stories that are hard to follow and forgetting what you were talking about,” says Laura Korin, MD, MPH, medical director at One Medical and chief women’s health officer at Seek. Occasional slips aren’t cause for alarm, she notes, but a pattern—especially if it affects your ability to perform everyday tasks—is worth a doctor’s visit.

Other subtle symptoms of Alzheimer’s disease are easy to blame on stress, menopause or “just aging”:

Increased irritability or a shorter temper
New paranoia or suspicion of loved ones
A stronger desire to be alone
Personality shifts that don’t feel like you
Depression or persistent low mood

Depression is a tricky one, Dr. Korin adds, because it can be a symptom of Alzheimer’s (the most common form of dementia) and a risk factor for developing it later. In actor Bruce Willis’s case, his wife Emma Heming Willis shared that a stutter turned out to be his earliest sign of a type of dementia known as frontotemporal dementia, or FTD.

Who’s most at risk?

Some risk factors are simply out of our hands. Age is the biggest—between 65 and 70, about 1.5 percent of adults have Alzheimer’s, and that number climbs with each decade. If a parent or sibling has been diagnosed, your risk rises by about 30 percent. A serious head injury with more than 30 minutes of lost consciousness roughly doubles the risk.

But here’s the encouraging part: More than one-third of Alzheimer’s cases are linked to habits you can influence, according to the Lancet Commission on Dementia Prevention, Intervention and Care.

How you can help prevent Alzheimer’s disease

Doctors say what’s good for your heart is good for your brain. That means keeping blood pressure and blood sugar in a healthy range, not smoking and staying socially engaged. A few other small, doable changes add up in a big way:

Have a cup of coffee. Research in BMJ found adults who drink three to four cups of caffeinated coffee daily have a lower risk of Alzheimer’s and cognitive decline.
Take a 30-minute walk. Structured, repetitive exercise—a daily loop around the block three days a week—improves blood flow and slows cognitive decline.
Eat more fatty fish. The omega-3 fatty acids in salmon, tuna and sardines help build brain and nerve cells. Aim for at least 8 oz. per week.
Prioritize sleep. A review of 50 trials found that taking 3 mg of melatonin or less daily for six to 12 months was linked to improved cognitive function in those with Alzheimer’s disease.

The newest Alzheimer’s treatments—and why timing matters

Two FDA-approved medications for Alzeimer’s, donanemab (brand name Kisunla) and lecanemab (brand name Leqembi), are giving families real hope. Both are anti-amyloid therapies that help clear the sticky beta-amyloid protein buildup believed to fuel memory loss.

“When you look at before-and-after of amyloid brain scans, amyloid is high and then it essentially goes completely away after treatment,” Brent Forester, MD, psychiatrist-in-chief at Tufts Medical Center.

The catch? These IV infusions work best in early stages—mild cognitive impairment or very mild dementia—before daily quality of life is significantly affected. That’s why Dr. Forester urges women not to wait if something feels off or you suspect you might be experiencing Alzheimer’s symptoms. “It’s really important to talk to your doctor right away and ask what could be helpful. Don’t be afraid,” he reiterates.

And in welcome news, researchers are close to developing a simple blood test that could potentially catch Alzheimer’s early and track how well treatment is working. New drugs targeting inflammation, oxidative stress and tangled brain proteins are moving through clinical trials too.

What to do if you notice Alzheimer’s symptoms

If you or a loved one is experiencing memory or mood changes, book an appointment with your primary care doctor or ask for a referral to a neurologist or geriatric psychiatrist. Alzheimer’s disease diagnosis typically involves memory and thinking tests, blood work to rule out conditions like thyroid issues, a mental health screening and brain imaging.

The most important step is the first one—starting the conversation. With earlier detection, healthier daily habits and treatments that are finally moving the needle, there’s more reason than ever to feel hopeful about your brain health.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

How To Avoid Dementia: 8 Easy Habits That Doctors Say Protect Your Memory

Rachel Cosma — Wed, 12 Aug 2026 01:30:29 +0000

If you’ve ever walked into a room and forgotten why, you know the little flicker of worry that follows. You’re not alone—and here’s the good news: While dementia isn’t 100 percent preventable, top doctors say the choices you make every day can meaningfully lower your risk. Learning how to avoid dementia doesn’t require a life overhaul. It starts with a few small, doable habits.

What is dementia?

“Dementia is a decline in one’s thinking abilities that interferes with daily activities,” explains neurologist Judith Heidebrink, MD, a research professor of Alzheimer’s disease at the University of Michigan. Alzheimer’s disease is the most common form, but vascular dementia, Huntington’s and Parkinson’s-related dementia also fall under the umbrella.

Common symptoms include memory loss—like forgetting appointments or familiar driving routes—along with trouble communicating and changes in reasoning. Aging is the biggest risk factor (your odds roughly double every five years between ages 65 and 90), and family history matters too. But here’s the encouraging part: A Lancet study estimated that 45 percent of dementia cases could be prevented or delayed by addressing lifestyle factors.

How to avoid dementia: 8 habits that really work

When it comes to how to avoid dementia, there are simple prevention strategies that can make a big difference. Some of your best options:

Move, even in short bursts

Aerobic exercise boosts oxygen flow to your brain. A study from the Johns Hopkins Bloomberg School of Public Health found that just 35 minutes of moderate exercise a week was linked to a 41 percent lower dementia risk. Bump that to 140 minutes—about 20 minutes a day—and you’ll see a 69 percent reduction, research shows. “There’s lots of evidence that shows breaking up a 30-minute workout into three 10-minute intervals gives you just as many benefits,” says Harvard-trained neurologist Andrew E. Budson, MD, of Boston University.

Bonus: Staying physically active helps bring down high blood pressure, another risk factor for dementia.

Eat the Mediterranean way

“A menu which includes fish, olive oil, fruits, vegetables, nuts, beans and whole grains has been shown to decrease the risk of Alzheimer’s,” Dr. Budson says. The MIND diet—a hybrid of Mediterranean and DASH—lowers dementia risk by nine percent. Almonds deliver brain-protecting vitamin E, leafy greens supply folate and B6, black beans offer memory-supporting B vitamins, and about half a tablespoon of olive oil daily can reduce the risk of dementia, experts say. Try to limit red meat, full-fat dairy and alcohol.

Stay socially connected

“Social interaction is one of the most important kinds of brain stimulation there is,” Dr. Budson says. One Japanese study showed that people who were more socially isolated actually saw a shrinkage of their brain. And a study in Nature Aging suggests staying socially active in mid- and late-life is linked to up to a 50 percent lower dementia risk. Call a friend, join a bridge group or schedule that coffee date to stay socially connected while protecting your brain health.

Challenge your brain daily

Skipping the trendy digital brain games and picking up an old-fashioned crossword can help you avoid dementia. In one recent study, the maker of digital memory games pitted their product against crossword puzzles—and the crosswords won. “The clues are always different, and the words link together in new ways,” Dr. Budson explains. Reading novels aloud to grandkids and turning off the GPS to explore a new route also give your neurons a workout.

Protect your hearing

An estimated seven percent of dementia cases could be prevented if people addressed hearing loss with hearing aids, Dr. Budson says. Wear earplugs when mowing the lawn or attending a loud concert, and get your hearing checked regularly. (Learn more about the link between hearing loss and dementia.)

Prioritize sleep—and screen for sleep apnea

“One of the biggest risk factors for Alzheimer’s that is both under-diagnosed and under-addressed is sleep apnea,” says Dale Bredesen, MD, an internationally recognized expert in neurodegenerative disease. Aim for seven hours a night. If you snore loudly or wake up unrefreshed, talk to your doctor about getting screened for sleep apnea.

Check your vitamin levels

Skip pricey memory supplements promising to reduce your risk of developing dementia—the Federal Trade Commission has sued the maker of Prevagen for false claims, Dr. Budson notes. Instead, ask your doctor to check vitamin B12 and vitamin D, since low levels are linked to cognitive problems in the long term.

Mind your mouth

Gingivitis can trigger brain inflammation, so keep up with regular brushing, flossing and cleanings. An electric toothbrush, such as the GuruNanda Butter on Gums Pressure Sensor Electric Toothbrush, can help deliver a more thorough cleaning.

And if you have any pesky cold sore bumps, it’s worth getting them treated. A Taiwanese study found people who treated herpes cold sore outbreaks with antiviral creams had up to a 90 percent lower dementia risk, Dr. Bredesen says.

How to avoid dementia: A gentle place to start

You don’t have to do everything at once. Pick one or two habits that feel doable this week—maybe a daily walk with a friend or trading your evening scroll for a crossword. Small steps, done consistently, add up to real protection for the brain you’ll need for all the good years ahead.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

What Foods Should You Avoid on the MIND Diet? Research-Backed Eating Tips for Dementia Prevention

Samantha Agate — Tue, 21 Jul 2026 19:17:34 +0000

The MIND diet has gained traction as a research-backed eating pattern designed to protect brain health and lower dementia risk, but the foods you skip matter just as much as the ones you load onto your plate. Researchers behind the diet have consistently pointed to a handful of everyday items that may accelerate cognitive decline, largely because of their saturated fat and sugar content.

“People who eat this diet consistently over the years get the best protection,” said nutritional epidemiologist Martha Clare Morris, PhD, lead author of the MIND diet study with RUSH, per CBS News. “You’ll be healthier if you’ve been doing the right thing for a long time.”

Here’s a closer look at the foods researchers say to limit, and what the latest science says about why.

Red meat and processed meats

Red meat sits at the top of the list of foods to avoid on the MIND diet, and processed varieties like bacon, hot dogs, sausages, salami and bologna carry the strongest warnings. A 2025 study published in Neurology followed 133,771 people with an average age of 49 for up to 43 years and found that participants who ate 0.25 or more servings of processed red meat per day had a 13% higher risk of developing dementia compared to those who ate fewer than 0.10 servings per day.

“Red meat is high in saturated fat and has been shown in previous studies to increase the risk of type 2 diabetes and heart disease, which are both linked to reduced brain health,” said Dong Wang, MD, ScD, of Brigham and Women’s Hospital in Boston. “Our study found processed red meat may increase the risk of cognitive decline and dementia, but the good news is that it also found that replacing it with healthier alternatives, like nuts, fish and poultry, may reduce a person’s risk.”

The same research found that swapping one daily serving of processed red meat for nuts and legumes was linked to a 19% lower risk of dementia, while replacing it with fish was tied to a 28% lower risk and chicken to a 16% lower risk.

Fast food and fried food

Ultra-processed and fried foods are another category the MIND diet steers people away from. A 2022 study published in JAMA examined dietary data from 10,775 people in Brazil and concluded that “higher consumption of ultra-processed foods was associated with a higher rate of global and executive function decline after a median follow-up of eight years.”

More recent research has drilled down into why. A 2025 study from UNC School of Medicine researchers, published in Neuron, found that a specific group of brain cells in the hippocampus called CCK interneurons become overly active after a high-fat diet, the kind resembling Western-style junk food like cheeseburgers and fries. That overactivity disrupts memory processing, even after just a few days.

“We knew that diet and metabolism could affect brain health, but we didn’t expect to find such a specific and vulnerable group of brain cells, CCK interneurons in the hippocampus, that were directly disrupted by short-term high-fat diet exposure,” said Dr. Juan Song, a member of the UNC Neuroscience Center. “What surprised us most was how quickly these cells changed their activity in response to reduced glucose availability, and how this shift alone was enough to impair memory.”

Butter and margarine

Butter and margarine are foods the MIND diet asks followers to swap out, ideally for olive oil. Findings presented at Nutrition 2023, the annual meeting of the American Society of Nutrition, showed that people who consumed more than half a tablespoon of olive oil per day had a 28% lower risk of dying from dementia compared to peers who never or rarely consumed olive oil. Replacing just one teaspoon of margarine or mayonnaise with olive oil daily was linked to an 8% to 14% lower risk of dying from dementia.

“Our study reinforces dietary guidelines recommending vegetable oils such as olive oil and suggests that these recommendations not only support heart health but potentially brain health as well,” said study author Anne-Julie Tessier, a postdoctoral fellow at the Harvard T.H. Chan School of Public Health. “Opting for olive oil, a natural product, instead of fats such as margarine and commercial mayonnaise is a safe choice and may reduce the risk of fatal dementia.”

Cheese

Cheese is one of the more debated foods on the MIND diet’s avoid list. Many cheeses contain substantial saturated fat, which has been associated with higher levels of LDL (“bad”) cholesterol, and because vascular health and brain health are closely connected, the MIND diet emphasizes foods lower in saturated fat. Several outlets recommend limiting cheese to once a week when following the plan.

But newer research complicates that guidance. A 25-year prospective cohort study published in Neurology found that higher consumption of regular-fat cheese was associated with a modestly lower risk of developing dementia, including vascular dementia, while low-fat cheese showed no significant association. Researchers pointed to cheese’s unique “food matrix,” including fermentation, proteins, minerals and bioactive compounds, as a possible reason it may behave differently than saturated fat alone.

“For decades, the debate over high-fat versus low-fat diets has shaped health advice, sometimes even categorizing cheese as an unhealthy food to limit,” said study author Emily Sonestedt of Lund University in Sweden. “Our study found that some high-fat dairy products may actually lower the risk of dementia, challenging some long-held assumptions about fat and brain health.”

Because the study was observational, it cannot prove that eating cheese prevents dementia. Still, Sonestedt noted, “these findings suggest that when it comes to brain health, not all dairy is equal.”

Sweets and pastries

The MIND diet recommends eating sweets and pastries fewer than five times a week, and a growing body of research suggests why that cap matters. A 2024 study that included 789 participants of the Rush Memory and Aging Project, a community-based longitudinal cohort of older adults free of known dementia at enrollment, tracked participants over an average of 7.3 years.

Of that group, 118 developed dementia. Those in the highest quintile of total sugar intake were twice as likely to develop dementia as those in the lowest quintile after adjusting for age, sex, education, APOE ε4 allele status, non-sugar calories, physical activity and diet score. Exploratory analyses found that the highest versus lowest quintile of fructose intake was linked to a 2.8-times higher dementia risk, and sucrose to a 1.93-times higher risk.

Researchers concluded that “a higher intake of total sugar or total calories from sugar is associated with increased dementia risk in older adults.” Fructose, found in sweetened beverages, snacks and packaged desserts and sucrose, the table sugar used in juices, desserts, candies and commercial cereals, were the simple sugars most strongly tied to elevated risk.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Alzheimer’s Cases Could Triple by 2050: Here’s How Addressing 14 Dementia Risks Now Could Change That

Samantha Agate — Thu, 16 Jul 2026 14:23:03 +0000

Dementia cases worldwide are projected to nearly triple, from roughly 57 million people in 2019 to 153 million by 2050, and global costs already exceed $1 trillion each year. The 2024 Lancet Commission concluded that about 45% of those cases could be prevented or delayed if people and governments tackled 14 modifiable dementia risk factors starting in childhood and continuing into old age.

Written by 27 world-leading dementia experts, the Commission updated its earlier 2020 framework by adding two new risk factors, high LDL cholesterol and vision loss. Its full guidance on information for dementia prevention, intervention and care outlines how families, doctors and policymakers can act at every stage of life.

How the 14 dementia risk factors break down by life stage

The Commission groups the 14 dementia risk factors by when they tend to appear. Each factor carries an estimated share of the risk that could be avoided if addressed early enough.

In early life, less education accounts for 5% of the modifiable share.

In midlife, hearing loss (7%), high LDL cholesterol (7%), depression (3%), traumatic brain injury (3%), physical inactivity (2%), diabetes (2%), smoking (2%), hypertension (2%), obesity (1%) and excessive alcohol (1%) each contribute.

In later life, social isolation (5%), air pollution (3%) and vision loss (2%) round out the list. Together the 14 dementia risk factors now form the backbone of current thinking on modifiable dementia risk and much of the practical advice on how to prevent alzheimer’s-related decline across a lifetime.

Which dementia risk factors matter most

Four factors carry the largest weight globally. Hearing impairment and high LDL cholesterol each account for about 7% of the modifiable share, while less education in early life and social isolation in later life each account for about 5%.

That means the biggest population-level gains come from making hearing aids accessible, treating high cholesterol from around age 40, expanding quality education for children and building social ties for older adults. Lead author Professor Gill Livingston of UCL Psychiatry said, “Our new report reveals that there is much more that can and should be done to reduce the risk of dementia. It’s never too early or too late to take action, with opportunities to make an impact at any stage of life.”

Livingston also warned that longer exposure to risk factors has a greater effect, and that the impact is strongest on people who are already vulnerable, including those in low- and middle-income countries and socio-economically disadvantaged groups.

What the Lancet Commission recommends people and governments do

The Commission calls for policy and lifestyle actions across the life course. Key recommendations include the following.

Provide all children with good-quality education and support lifelong cognitive activity.
Make hearing aids accessible and reduce harmful noise exposure.
Detect and treat high LDL cholesterol from around age 40.
Make vision screening and treatment accessible for all.
Treat depression effectively and prevent head injuries with helmets in cycling and contact sports.
Support inclusive communities and housing that reduce social isolation.
Reduce exposure to air pollution, smoking and harmful alcohol use.
Prevent and manage high blood pressure, diabetes and obesity with healthier food environments.

Wendy Weidner, director of research and publications at Alzheimer’s Disease International, said the findings underscore “the critical importance of a life-course approach to risk reduction, with targeted interventions across different stages of life.”

“While we have yet to find a cure for dementia, every proactive step in addressing dementia risk can make a world of difference at a personal and societal level, and policymakers have an essential role to play,” Weidner said.

Livingston added that healthy lifestyles may not only lower risk but also push back dementia onset, meaning people who do develop dementia may live fewer years with it.

What Danny Glover Is Getting Right in His Approach to Alzheimer’s at 79

Allison Nemetz — Wed, 08 Jul 2026 22:00:13 +0000

When Hollywood legend Danny Glover recently invited TODAY to his historic San Francisco townhouse, he revealed that he’s been living with Alzheimer’s disease since 2023. Yet far from being gloomy, the Danny Glover Alzheimer’s announcement has sparked a wave of hope among millions impacted by dementia. Because instead of retreating into isolation, the 79-year-old—star of over 200 films, including Lethal Weapon, Angels in the Outfield and Lonesome Dove—is continuing to let his light shine. He still travels, mentors youth, keeps up on current events and speaks about social justice. As he declared to People: “Life continues.”

Neurologist David Perlmutter, MD, the New York Times bestselling author of Grain Brain and an editorial board member for the Journal of Alzheimer’s Disease, says that following Glover’s lead can help millions with dementia increase opportunities for peace and joy. It may even slow progression of the disease. Keep reading for everything you need to know about the “Glover Strategy.”

Glover’s approach to Alzheimer’s can improve cognition

Beyond memory, the changes to Danny Glover’s health include noticeably slower speech and movements, softening the booming presence fans remember from the big screen. Yet he’s meeting physical changes with unmatched grace—and tireless support from his daughter Mandisa and brother Marty.

“There are the moments that you keep remembering that validate the fact that you can remember stuff,” Glover told People. “And there are moments I’ll never forget.”

Glover and his family “have publicly shared that he was diagnosed several years ago and is continuing to live actively,” notes Dr. Perlmutter. “That is powerful because it reframes Alzheimer’s from a sentence of immediate loss to a condition that can be managed with support, planning and hope.”

There’s even scientific proof the effect is real: Recent research in Alzheimer’s Research & Therapy found “intensive lifestyle intervention can slow progression and, in some people with early Alzheimer’s or mild cognitive impairment, improve measures of cognition and function over 20 weeks,” says Dr. Perlmutter.

If you or someone you love is battling the progressive neurodegenerative condition, here are three core strategies with potential to have a huge impact.

Strategy 1: Stepping into the light

Many families initially hide a dementia diagnosis out of fear or stigma. Glover and his family are modeling openness—and that’s a very good thing. “When the diagnosis is shared thoughtfully, the person living with Alzheimer’s can help shape the plan, express wishes and receive support while they still have agency,” says Dr. Perlmutter. “It also gives caregivers the opportunity to organize practical needs, reduce isolation and, perhaps most importantly, build a support team.”

Reducing stress is also a crucial factor: “The burden of hiding the diagnosis can add stress for both the patient and family,” says Dr. Perlmutter. “Stress hormones like cortisol can enhance inflammation, threaten sleep and elevate blood sugar and blood pressure—all of which matter greatly in Alzheimer’s. Reducing that emotional load is part of good brain care.”

Strategy 2: Building a ‘cognitive detour’

Glover has shared that he starts every single day with a deliberate brain workout—seeking clarity by reading the news, looking at art and watching informative programs like Democracy Now!.

“When I wake up, I try to figure out something,” he told People. And his strategy is backed by science.

“Cognitive stimulation is one of the best-supported non-drug approaches in dementia care,” reveals Dr. Perlmutter. “Activities that engage attention, language, memory, emotion and curiosity may help preserve function and quality of life, especially when they are enjoyable and meaningful.” He adds that Glover’s routine sounds like it goes beyond “brain games” because it represents remaining engaged with the world. “Cochrane-reviewed evidence, considered the gold standard in scientific research, supports cognitive stimulation for improving or at least stabilizing cognitive functioning in people with dementia.”

Strategy 3: Keeping your world big and meaningful

Though Glover travels less, he still makes a conscious effort to mentor local youth and speak about social justice, staying connected to the purpose that defined his life (and won him an honorary Oscar, The Jean Hersholt Humanitarian Award, in 2022). “Social connection is enormously important,” says Dr. Perlmutter. “Mentoring, gatherings and family involvement can help preserve identity and reduce the loneliness that often worsens the experience of the disease.” In fact, a 2024 Lancet Commission report “identified social isolation among key modifiable dementia risk factors.”

Danny Glover’s Alzheimer’s story is a blueprint for hope

Dr. Perlmutter encourages all of us to take steps to prevent Alzheimer’s and other forms of cognitive decline long before we experience symptoms. (You can read more about this in the forthcoming Brain Defenders: Harness the Power of Your Immune Cells to Protect Your Brain for Life, out Auust 18, 2026.)

“But even after diagnosis, the brain remains responsive to diet, exercise, sleep, stress reduction, cognitive engagement, social connection and purpose,” he says. “Good days can be protected and meaning can be preserved.” Glover is showing us all just how true that can be, and it may be the most powerful role of his life.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

8 Easy Ways To Help Prevent Dementia if It Runs in Your Family

lmaxbauer — Sat, 04 Jul 2026 01:00:35 +0000

If you have a loved one who has suffered from dementia, you probably wish you could look into a crystal ball and know if you, too, will experience memory loss. But there’s reason to feel empowered, not fearful. There are everyday habits that can protect your brain and help prevent dementia.

In fact, a viral video on the subject recently caught our attention. Hal Cranmer, an assisted living expert working to reduce elderly hospital visits through lifestyle choices, shared a list of 23 ways to protect your brain as you age. He shared, “[Here’s] everything I’d do if my mom or dad had dementia (even if it’s just early signs):” So it got us thinking: What other habits do experts suggest to protect people with a family history of dementia? Here, the best healthy lifestyle habits and preventive measures to try so you can feel empowered about your brain’s future.

A family history of dementia is not your destiny

While it’s true that having a family history of the condition is a key risk factor for dementia, that doesn’t mean you’re guaranteed to develop it yourself. “If dementia runs in your family, the first thing I tell people is that your genes load the gun, but your daily habits largely decide whether the trigger gets pulled,” assures Rachel Lambert, LPC, a board-certified neurofeedback expert and Founder of Braincode Centers. “A big share of dementia risk comes from factors you can actually influence, and most of them are things you’d never guess are ‘brain’ habits.”

8 ways to help prevent dementia if it runs in your family

While there’s no surefire way to prevent dementia, there are meaningful steps you can take to stay mentally sharp for years to come. To help reduce your risk of developing dementia in the long term, give these smart strategies a try:

Protect your hearing

“Start with protecting your hearing and your sleep; they’re brain issues in disguise,” says Lambert. “Untreated hearing loss forces the brain to work overtime and is one of the most overlooked risk factors.” Her advice: “Get your hearing checked and use hearing aids if needed.” (Learn more about how hearing loss increases the risk of dementia.)

Pick up new hobbies

“One of the most important actions individuals can take is to build their ‘cognitive reserve’— which refers to the brain’s capacity to be resilient,”says Kat Grassetti, LCSW, an EMDR practitioner specializing in women’s mental health. The key: “Staying mentally curious.”

How, exactly? “Stay cognitively challenged, not just ‘busy.’ Learning something genuinely hard, like a language, an instrument or a new skill, builds what we call cognitive reserve, essentially a buffer that helps the brain keep functioning even as it ages,” she explains. “Passive scrolling [on a phone] doesn’t count.”

Prioritize sleep

Skimping on sleep is a crucial lifestyle factor that may increase your risk of developing dementia. “Treat sleep as non-negotiable. Deep sleep is when the brain clears out metabolic waste, including the proteins tied to Alzheimer’s,” says Lambert. That brain-cleansing process is known as the glymphatic system, where cerebrospinal fluid is pumped and circulated through brain tissue to clear away damage.

“Sleep is often overlooked in conversations about dementia prevention,” adds Laura Bojarskaite, PhD, neuroscientist and sleep researcher at the University of Oslo studying neurodegeneration. “During sleep, the brain is remarkably active. Memories are consolidated and neural circuits are reorganized.” She adds, “Sleep isn’t simply rest—it’s one of the brain’s most important maintenance periods.” Remember: “You can’t build a healthy brain by sacrificing sleep for decades.”

Consume healthy fats

David Perlmutter, MD, neurologist and author of the upcoming book Brain Defenders, is all about empowering people to help prevent dementia with small, everyday tools. “For years, mainstream neurology has been focused on one thing, and that is treating symptoms. It’s time we focus on the fire, not just the smoke.”

One dietary tool he recommends: “Researchers found that women with Alzheimer’s had lower levels of omega-3s and higher levels of saturated fats, pointing to a disrupted lipid balance that may influence brain decline.” He recommends getting more omega-3 fatty acids from supplements or food sources like wild salmon in your diet. “Omega-3 levels may be the difference between women getting Alzheimer’s or not,” says Dr. Perlmutter, who serves on the editorial board for the Journal of Alzheimer’s Disease.

Protect your heart

“Concentrate on actions related to improving cardiovascular function: regular exercise, maintaining a low blood pressure level, keeping blood sugars and cholesterol levels within normal limits, receiving sufficient amounts of sleep each night and abstaining from smoking,” says Amy Fitzpatrick, MD, chief medical officer at Bedrock Recovery Center.

“What’s good for your heart is good for your head,” Lambert adds. “The same vessels feed both. Regular aerobic movement is one of the most consistently protective things you can do. Move your body like it’s a prescription for your brain.”

Stay socially active

“Developing and maintaining strong social relationships and treating issues such as depression, anxiety or chronic stress are also vital in promoting cognitive wellness. Mental and brain health are interrelated during all stages of one’s life,” adds Dr. Fitzpatrick.

Get regular physical activity

Dr. Perlmutter says movement, like daily walking, can also help prevent age-related memory loss. “10,000 steps a day can decrease your risk of developing dementia by 50 percent,” he notes.

Stay on top of dental care

According to longevity and preventative dentistry expert Kami Hoss, DDS, founder and CEO of SuperMouth, “Your mouth is the gateway to overall health.” Why? When gums become inflamed, “bacteria and inflammatory byproducts enter the bloodstream and can reach the brain.” He adds, “Daily flossing is not cosmetic. It is one of the most effective ways to reduce the chronic, low-grade inflammation that quietly contributes to neurodegeneration over time. For anyone with a family history of dementia, I’d give it the same priority as managing blood pressure or blood sugar.”

Preventing dementia is not just about one brain hack

Findings from both the Cochrane systematic study review and Harvard’s research on preventing dementia show that it’s not about one habit, but a lifetime of healthy choices.

What’s more, Cranmer told his social media followers, “You don’t have to do all of it. Pick three [strategies] and start this week.”

The bottom line on how to prevent dementia

“A family history is information, not a verdict,” Lambert reassures. “The earlier you start treating your brain like something you can train and protect, the more say you have in how it ages.”

“The best strategy for preventing dementia should be viewed as a lifetime investment rather than a singular event,” adds Dr. Fitzpatrick. “Even if a person has a family history of dementia, making active decisions today can positively impact the development of brain health into the future.”

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Alzheimer’s Disease Symptoms Women Over 50 Should Never Ignore

Rachel Cosma — Tue, 16 Jun 2026 01:30:48 +0000

Knowledge is power, especially when it comes to protecting your brain health. Alzheimer’s disease affects roughly 6.9 million Americans, and women face higher rates than men. But here’s the encouraging news: by understanding Alzheimer’s disease symptoms and recognizing your personal risk factors, you can take meaningful steps today to support your memory for years to come.

What Alzheimer’s disease actually is

“Alzheimer’s disease is a neurological condition that impacts our memory,” says Laura Korin, MD, MPH, medical director at One Medical and chief women’s health officer at Seek. When the disease develops, brain cells slowly degenerate and lose connection over time, which can affect both short- and long-term memory.

While dementia is an umbrella term for a range of conditions that affect cognition and behavior, Alzheimer’s is a specific disease—and the most common type of dementia, responsible for up to 80 percent of cases, according to Michael McGrath, MD, chief clinical officer and medical director at The Ohana Hawaii. The disease is partly caused by a buildup of tau and amyloid proteins in the brain, which causes brain cells to die over time.

According to the Alzheimer’s Association, one in nine Americans age 65 or older has been diagnosed with Alzheimer’s. The good news? Researchers now believe up to 40 percent of dementia cases may be preventable through lifestyle factors.

Alzheimer’s disease symptoms you need to know

Catching the symptoms of Alzheimer’s disease early gives you the best chance to act. Some of the most common warning signs of Alzheimer’s include:

Memory loss that disrupts daily life. Occasional forgetfulness happens to everyone, but frequent lapses warrant a conversation with your doctor.
Trouble communicating. Dr. Korin describes this as “repeating words, telling stories that are hard to follow and forgetting what you were talking about.”
Changes in mood or behavior. Increased anger, irritability or paranoia can be early signals someone may be developing Alzheimer’s disease
Withdrawal from social activities. An increased desire to be alone may signal a shift.
Difficulty with familiar tasks. Trouble with problem solving, orientation or recognizing surroundings can be an early Alzheimer’s disease symptom.

Alzheimer’s typically develops in adults 65 and older and progresses over time, but early-onset Alzheimer’s can appear sooner. Forgetfulness or losing awareness of time or place—even in your 50s—is worth discussing with a healthcare provider.

Risk factors for Alzheimer’s disease

Some risk factors are out of our control, but many can be influenced by everyday choices.

Risk factors you can’t change

Age is the biggest factor when it comes to your odds of developing Alzheimer’s disease.
Family history also plays a role—if a parent or sibling has Alzheimer’s, your risk increases by about 30 percent.
Genetics are another piece of the puzzle. Variations in the APOE gene, especially APOE ε4, are the most commonly identified genetic risk factor. That said, having the gene doesn’t guarantee you’ll develop the disease.

Risk factors you can modify

Heart health: What’s bad for your heart is bad for your brain. A Johns Hopkins University study tracking nearly 16,000 middle-aged adults found that those with midlife vascular risk factors like diabetes or high blood pressure had a greater chance of developing dementia.
Weight: A 38-year study of 1.3 million adults concluded that individuals with a high body mass index (BMI) are more likely to develop Alzheimer’s. People with type 2 diabetes also face a much higher risk. “When insulin resistance develops in the brain, glucose metabolism is impaired,” explains Gowri Rocco, MD, MS, founder of Optimum Wellness and Longevity.
Lifestyle habits. Smoking, heavy drinking, brain injury, depression and social isolation all contribute too. A landmark study by the Lancet Commission on Dementia Prevention, Intervention and Care found that 35 percent of dementia cases could be prevented by addressing lifestyle-related risk factors throughout our lives. (Check out how to quit smoking starting today.)

How to reduce your Alzheimer’s risk

Fortunately, there are steps you can take today to help safeguard your memory. Here’s what our experts recommend:

Move your body. Research in Frontiers in Human Neuroscience found that planned, structured exercise—even a daily 30-minute walk three days a week—slows cognitive decline.
Eat for your brain. The Mediterranean and MIND diets, rich in vegetables, berries, fish and whole grains, are linked to better brain health. “What is heart healthy is also brain healthy,” says Meredith Bock, MD, board-certified neurologist.
Prioritize sleep. Quality rest supports memory consolidation and brain detoxification.
Stay social and mentally engaged. Puzzles, gardening, learning new skills and regular connection with loved ones all support cognitive health over time.

The bottom line on Alzheimer’s disease symptoms

If you’re noticing changes in yourself or a loved one, talk to your doctor. Two FDA-approved medications, donanemab (Kisunla) and lecanemab (Leqembi), can help slow the disease’s progression when caught early. As Brent Forester, MD, of Tufts Medical Center, advises: “It’s really important to talk to your doctor right away and ask what could be helpful. Don’t be afraid.”

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