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Dementia often starts earlier than most people realize. While Alzheimer’s is usually diagnosed around age 70, the disease can begin developing as early as 40. Dementia, including Alzheimer’s, is common and closely linked to cognitive decline. Interestingly, brain fitness can start to decrease as early as age 30.

Let’s start with some quick facts 🤓

According to the World Health Organization (WHO), over 55 million people worldwide live with dementia, and there are 10 million new cases each year. It’s the 7th leading cause of death globally and a major factor in loss of independence, especially among older adults. Risk factors include cardiovascular diseases—which reduce blood flow to the brain—Alzheimer’s disease, responsible for 60-70% of dementia cases, and brain injuries (WHO, March 2023).

Understanding Dementia: What you need to know 🤔

Dementia is a syndrome where nerve cells in the brain progressively break down, causing damage. This leads to a decline in cognitive functions, affecting how we think and reason.

It can also change emotional control, behavior, and motivation. Early signs include forgetfulness, losing track of time, and difficulty completing everyday tasks. Mood and behavior changes may occur, such as inappropriate actions, social withdrawal, or shifts in personality. Many people feel anxious, sad, or frustrated about memory loss in the early stages—though later on, they may not remember these feelings, based on my own experience.

People with dementia often struggle with reading clocks. The Clock-Drawing Test (CDT) reveals difficulties in drawing a clock with properly placed numbers and correct shape. Another test, the Mini-Mental State Examination (MMSE), assesses orientation, attention, memory, and language skills. The good news: both tests can be done easily at home.

Since dementia can begin early, how can we optimize brain health and lower the risk? Don’t worry—I’ve got you covered.

5 Tips to maintain a healthy, active brain

Tip #1: The right diet fuels you brain 🍔 🥗

Did you know your brain uses about 20% of your basal metabolic rate (BMR), even though it only makes up 2% of your body weight (Marcus E. Raichle & Debra Gusnard, 2002)? BMR is the energy your body needs at rest to keep vital functions running—like breathing, digestion, and maintaining your body temperature. It’s a big part of your overall energy use.

An important player in brain health is the gut-brain axis—a two-way communication system between your brain and gut. The emotional and cognitive parts of your brain are closely linked to gut functions and influence each other (M. Carabotti et al., 2015).

What you eat really matters for how your brain works. The typical Western diet—low in fruits and veggies but high in saturated fats, salt, and sugar—can damage your brain. It increases your risk of cardiovascular disease, obesity, and even cognitive decline. Research by Bradley J. Baranowski et al. (2020) shows this diet can lead to brain damage and raises your chances of neurodegenerative diseases like dementia. Plus, it may increase cancer risk.

So, what’s a better way to fuel your brain? The Mediterranean diet is one of the best options. People living in Blue Zones—areas known for exceptional longevity—often follow this way of eating. It’s rich in fruits, vegetables, whole grains, fish, nuts, and plant-based foods, with healthy fats like olive oil. It also includes legumes, eggs, oats, and avocados.

Studies show the Mediterranean diet not only boosts brain function but also lowers the risk of dementia, diabetes, and cancer (Petersson & Philippou, 2016).

Tip #2: Shake your Body 🤸🏻‍♀️

Physical inactivity is a big deal—actually, the World Health Organization calls it the fourth leading risk factor for global mortality. According to Maedeh Mansoubi et al. (2015), sedentary behavior means any waking activity where you burn less than 1.5 METs while sitting or lying down. (MET stands for “metabolic equivalent of task” — basically, how much energy your body uses at rest.)

Getting active isn’t just good for your body; it’s a huge brain booster too. Exercise improves your cognitive function, helps you sleep better, and lowers your risk of depression and other mental health struggles. That’s because physical activity triggers the release of BDNF — brain-derived neurotrophic factor. This powerful protein works in brain areas linked to learning, memory, and complex thinking. BDNF helps form long-term memories and supports abstract reasoning, while shaping the structure and function of your neurons.

A study by Carl W. Cotman and Nicole C. Berchtold (2002) showed that exercise increases BDNF levels, encouraging your brain to grow new nerve cells (neurogenesis) and reducing your stroke risk. Plus, it enhances learning and overall brain function.

Interestingly, not all exercises release BDNF equally. Activities requiring “open skills” — like badminton or tennis — spark more BDNF than “closed skill” exercises such as running. That’s probably because open-skill sports demand more focus, attention, and quick decision-making.

So, shake things up with some movement that challenges both your body and brain!

Tip #3: Catch some Z’s! 😴

We spend about a third of our lives sleeping, so making quality sleep a priority is a no-brainer. I actually have a dedicated post on sleep, so I’ll keep this short—feel free to check it out if you want to dive deeper!

Both how long you sleep and how well you sleep matter for your overall health. Poor sleep increases the risk of obesity, diabetes, heart disease, depression—and might even shorten your lifespan. Studies in mice show that chronic sleep deprivation can overstimulate parts of the brain, causing lasting damage.

Sleep is the brain’s best friend. It helps clear out toxins, builds new neural connections, and resets your mind for peak performance. Honestly, I always tell my patients: prioritize your sleep above almost everything else. Your brain will thank you!

Tip #4: Give your brain a workout too! 🧠

Just like your muscles, your brain needs regular exercise—especially as you get older. Keeping it challenged sparks neuroplasticity, the brain’s amazing ability to reorganize and build new neural connections.

Think of it like this: Imagine hacking a narrow path through a dense forest with a machete. The more you walk that path, the wider and easier it becomes. That’s how your brain rewires itself over time.

To boost neuroplasticity, mix in activities that challenge your mind—try cognitive games, learn a new language, or pick up a musical instrument. These help improve your attention, memory, and processing speed.

One long-term study found that reading regularly—even once a week—can lower the risk of cognitive decline in older adults. And self-teaching? That’s another great way to keep your brain sharp and reduce dementia risk.

Tip #5: Your lifestyle is key 🥳

A healthy brain isn’t just about good nutrition, habits, or morning routines; it’s also about eliminating negativity from your life. It’s not enough to focus on the positives—actively remove harmful elements like alcohol from your daily life to support brain health.

A study by the Centre for Addiction and Mental Health (2018) found that nearly 60% of people with early-onset dementia had excessive alcohol use as a factor. For men, that’s about 1.5 liters of beer or 0.75 liters of wine a day; for women, around 1 liter of beer or 0.5 liters of wine.

More recent research shows that even 1-2 drinks daily might shrink brain volume (Remi Daviet et al., 2022). Some studies hint that moderate red wine might be neutral or even slightly beneficial, but the takeaway is clear: moderation matters. Less alcohol means a healthier brain.

Social life matters, too. In Mistakenly Seeking Solitude (2014), Nickolas Eply and Julia Schroeder showed that people often think they prefer being alone, but when given a choice, those who engaged with others felt better. Especially as we get older, keeping social connections strong helps reduce dementia risk and keeps our minds sharp.

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📝 Key takeaways

• Dementia affects over 55 million people worldwide and often starts developing decades before diagnosis—brain fitness begins to decline from around age 30.
• The Mediterranean diet, rich in fruits, veggies, whole grains, and healthy fats, can significantly lower dementia risk.
• Physical activity boosts BDNF, a key protein that supports learning, memory, and cognitive function. “Open skill” activities like badminton are especially great for the brain.
• Quality sleep is essential—it helps clear toxins and forms new neural connections that keep your brain sharp.
• Regularly challenging your brain through reading, learning new skills, or cognitive games promotes neuroplasticity and slows cognitive decline.
• Lifestyle choices matter: limiting alcohol and nurturing social connections are powerful ways to protect your brain health.

If you know someone struggling with dementia, I highly recommend this book: And Every Morning the Way Home Gets Longer and Longer by Fredrik Backman.

When I first listened to the audiobook, I wasn’t moved much. The second time? I cried through almost the whole thing. It’s just an hour long but it’s pure gold.

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Thanks for spending this time with me. Keep exploring, stay open to new ideas, and remember—growth is a journey, not a destination.

Take care,

Carina 🦊