TOP TIPS TO REVERSE COGNITIVE DECLINE, MEMORY LOSS, AND DEMENTIA AT ANY AGE
CLAUDIA VON BOESELAGER
MAY 2025
Microplastics in Human Brain
The average human brain contains 7mg!
CODE Health
Innovative Formulas
Wellness Pioneers
Join the cast of sHEALed
Daryl Gioffre
Your gut is under attack
Peer Review Revolution
From misinformation to integrity
LATEST STORIES
Cognitive health is a cornerstone of longevity and quality of life. It influences everything from focus and creativity to daily functionality and emotional well-being. Yet, for many, cognitive decline, memory loss, and dementia feel like inevitable parts of aging. The good news? They don’t have to be.
As someone deeply passionate about longevity and brain health, I’ve spent years researching how to maintain and even enhance cognitive function. My journey became personal when my mother was diagnosed with dementia.
Watching her memory fade was heartbreaking—not just for her but for everyone who loves her. It motivated me to take action, not only for her but for myself and others who may be on the same path.
Through my research, I discovered Dr. Dale Bredesen’s groundbreaking work, "The End of Alzheimer’s Program: The First Protocol to Enhance Cognition and Reverse Decline at Any Age." His approach offers hope and practical strategies to reverse cognitive decline and prevent it from taking hold in the first place.
Additionally, my podcast conversations with leading experts like Dr. Kristen Willeumier, Dr. David Perlmutter, Dr. Austin Perlmutter, and Dr. Dave Rabin have revealed fascinating insights into how lifestyle changes, neuroscience, and innovative therapies can play a pivotal role in brain health.
Here, I’ll share some of the top tips and insights I’ve learned, so you can take proactive steps for yourself or a loved one.
ADVERTISEMENT
.jpg)
Understanding Cognitive Decline: Why It Happens
Cognitive decline doesn’t happen overnight. Research shows that Alzheimer’s and other forms of dementia are diseases that develop over 20 years or more. This means there’s a significant window of opportunity to intervene, reverse damage, and even prevent the disease altogether.
Dr. Bredesen identifies 38 known drivers of cognitive decline, which can vary from person to person. These include:
Nutritional deficiencies (e.g., low vitamin D levels)
Toxic exposures (e.g., high mercury levels from dental fillings or fish)
Hormonal imbalances (e.g., lack of hormone replacement therapy after menopause)
Chronic inflammation
Poor blood flow to the brain
Insulin resistance and metabolic issues
The key is identifying the root causes for each individual and addressing them systematically.
Cognitive decline doesn’t happen overnight.
These diseases that develop over 20 years or more.
The Role of Lifestyle in Cognitive Health
One of the most empowering aspects of cognitive health is the realization that lifestyle changes can have a profound impact on brain function. As Dr. David Perlmutter emphasizes, "We are the architects of our brain’s destiny." Here are some of the most effective strategies based on expert insights:
1. Optimize Your Diet
What you eat has a profound impact on your brain health. Dr. Bredesen and Dr. Perlmutter recommend a ketogenic or keto-flex diet, which emphasizes healthy fats, moderate protein, and low carbohydrates. This approach helps reduce inflammation, stabilize blood sugar, and fuel the brain with ketones for optimal function.
Key dietary tips include:
Focus on whole, unprocessed foods.
Include brain-boosting fats like avocados, nuts, seeds, and olive oil.
Avoid sugar, refined carbs, and processed foods.
Incorporate intermittent fasting to give your brain a break and promote autophagy (cellular cleanup).
2. Exercise Regularly
Exercise is one of the most powerful tools for improving blood flow to the brain and promoting neurogenesis (the growth of new brain cells). Aim for at least 30 minutes of moderate exercise daily, such as brisk walking, cycling, or yoga. Resistance training and high-intensity interval training (HIIT) are also excellent for brain health.
3. Prioritize Sleep
Sleep is when your brain detoxifies and repairs itself. Poor sleep is a major driver of cognitive decline. To optimize your sleep:
Aim for 7-8 hours of quality sleep each night.
Maintain a consistent sleep schedule.
Create a calming bedtime routine with soothing music or soundscapes.
Address sleep apnea or other sleep disorders if needed.
4. Reduce Toxins
Toxins like heavy metals, mold, and pesticides can wreak havoc on your brain. Take steps to minimize exposure:
Remove mercury fillings safely with a qualified dentist.
Filter your water and air.
Choose organic foods whenever possible.
Test for mold in your home and address any issues.
5. Support Hormonal Balance
Hormones play a critical role in brain health, especially for women after menopause. Work with a healthcare provider to assess and optimize your hormone levels, including non-synthetic estrogen, progesterone, and testosterone.
6. Engage in Mental Stimulation
Keep your brain active and engaged by learning new skills, solving puzzles, or playing strategy games. Dr. Kristen Willeumier highlights the benefits of learning a musical instrument, which is one of the best ways to maintain brain plasticity and create new neural pathways.
7. Manage Stress
Chronic stress can shrink the hippocampus, the part of the brain responsible for memory. Incorporate stress-reducing practices like meditation, deep breathing, or spending time in nature into your daily routine.
.jpg)
ADVERTISEMENT
Our top picks
Dr. Steve Gundry
Health through gut wellness
MHI
The myths around testosterone
Weber Medical
Multi-wavelength light therapy
Dr. Todd Ovakaitys
Why you should save the umbilical cord
ADVERTISEMENT
Innovative Therapies and Tools
In addition to lifestyle changes, there are innovative therapies and tools that can support cognitive health:
1. Psychedelic-Assisted Therapy
Dr. Dave Rabin and other experts are exploring the use of psychedelic-assisted therapy for conditions like PTSD and depression, which can indirectly impact cognitive health. These therapies, when used in a controlled setting, can help rewire the brain and promote healing.
2. Wearable Technology
Devices like the Apollo Neuro, co-founded by Dr. Rabin, use soothing vibrations to improve heart rate variability (HRV) and promote relaxation. Improved HRV is associated with better stress resilience and cognitive function.
3. Continuous Glucose Monitoring
As Dr. Austin Perlmutter emphasizes, monitoring blood sugar levels can provide valuable insights into how your diet and lifestyle impact your brain. Tools like continuous glucose monitors can help you make more informed choices.
Lifestyle Changes Cognitive Health
Lifestyle changes can impact on brain function.
The Importance of Early Action
One of the most empowering aspects of Dr. Bredesen’s protocol is the understanding that cognitive decline is reversible if caught early. Regular testing and proactive measures can help you maintain cognitive health well into your later years.
For those already experiencing memory loss, programs like RECODE (Reversing Cognitive Decline) can provide personalized guidance and support. You can also work with a trained practitioner to implement these strategies effectively.
Final Thoughts
Cognitive decline and dementia are devastating diseases, but they are not inevitable. By taking proactive steps to optimize your brain health, you can protect your memory, focus, and quality of life at any age.
If you’re ready to take action, I highly recommend starting with Dr. Dale Bredesen’s book, "The End of Alzheimer’s Program." Additionally, consider incorporating music into your daily life as a powerful tool for relaxation, focus, and emotional connection, as Dr. Julia Jones suggests.
Remember, the earlier you start, the better your chances of reversing or preventing cognitive decline. Don’t wait—your brain is worth it.
Disclaimer: The information provided is for informational purposes only. Always consult with your healthcare provider before making changes to your diet, supplements, or lifestyle
