How lifestyle choices can help delay Alzheimer's

Alzheimer’s disease has long been considered an unavoidable fate for many, particularly those with a family history. But what if it weren’t as inevitable as it seems? According to Dr. Michelle Braun, a board-certified neuropsychologist at Ascension All Saints in Racine, WI and author of High-Octane Brain, there's growing evidence that specific lifestyle changes can significantly delay the development of Alzheimer's by a decade or more. 

Dr. Braun shares her insights into the lifestyle habits that can lower the risk and delay the onset of the disease:

What is Alzheimer’s disease?

Alzheimer’s is caused by the buildup of certain proteins in the brain. These proteins accumulate in critical memory areas, particularly the hippocampus, the brain’s “memory switchboard.” Over time, this buildup leads to memory issues and potentially progresses to Alzheimer’s dementia.

Even individuals with a genetic predisposition can take proactive steps to dramatically reduce their Alzheimer’s risk. One of the biggest myths I encounter is fatalism: the belief that a family history means Alzheimer’s is inevitable. That’s not true. In fact, studies show that individuals with a family history may benefit even more from risk reduction strategies. Many people don’t realize how deeply one’s lifestyle impacts their brain. When I tell patients that exercise physically increases memory center density, they’re shocked. It makes the benefits tangible.

The flip side? People without a family history often think they’re in the clear. In fact, 75% of those who develop Alzheimer’s have no family history. That’s why it is so important for everyone, regardless of family history, to be proactive about their brain health.

The “EXCELS” formula for brain health

I developed an easy-to-remember acronym, EXCELS, to highlight the most impactful lifestyle strategies for Alzheimer's prevention:

• EX: Exercise and vascular health
  Cardiovascular exercise is key. 150 minutes a week of moderate-intensity exercise, just 22 minutes a day, can make a measurable difference. This movement boosts levels of BDNF (Brain-Derived Neurotrophic Factor), a growth hormone associated with increased density and improved functioning in the hippocampus.
  
  
• C: Consume brain-healthy foods
  I recommend the MIND diet, a blend of the Mediterranean and DASH diets, specifically designed to protect brain health. It promotes 10 “brain-boosting” food groups while reducing five groups that are associated with cognitive decline. The diet prioritizes foods rich in nutrients that support brain function, including omega-3 fatty acids, antioxidants and vitamins. Examples of these foods include nuts, leafy greens and berries.
  
  
• E: Engage and learn
  Mental exercise matters, but not in the one-size-fits-all way many assume. There’s no gold-standard brain exercise. Instead, people should choose cognitively engaging activities they enjoy, ones that they lose time doing. Use the acronym SAVE to describe these kinds of activities: Slightly difficult, Absorbing, Varied and Expanding knowledge. Examples could include gardening, reading, doing crosswords, playing strategy games like chess and even working. The important part is to genuinely enjoy the activity to get the most benefit.
  
  
• L: Lower stress
  Chronic stress damages brain tissue, especially in the hippocampus. Practicing mindfulness, which encourages moment-to-moment awareness without judgment, has even been shown to increase hippocampal density.
  
  
• S: Sleep
  Sleep is essential. Research shows that the brain clears out harmful proteins during sleep, making good sleep hygiene another key player in cognitive health.

Don’t delay making brain-healthy lifestyle changes

Alzheimer’s disease doesn’t begin the day symptoms appear. By the time it’s diagnosed, it’s often been percolating in the brain for 30 years. That’s why I recommend starting brain-healthy habits in early adulthood, or even earlier.

At a recent local 5k event, I took time to explain brain health strategies with elementary-age runners, highlighting how brain-healthy activities don’t just delay Alzheimer’s; they also improve memory, attention and school performance.

Talk to a doctor today about Alzheimer’s

If we could push back the onset of Alzheimer’s by even one year, we could prevent 9 million cases by 2050. It’s a powerful statistic, and an even more powerful motivator. Alzheimer’s may start in the brain, but the fight to prevent it starts in our daily choices: how we move, what we eat, how we sleep and how we think. These aren’t just brain health tips. They’re tools that enhance quality of life, boost joy and give people a deeper sense of confidence in their memory not only in the future, but in the present.

Find expert care for Alzheimer’s disease at Ascension Wisconsin.