7 Proven Ways to Protect Your Brain and Reduce Dementia Risk Naturally
Dementia doesn’t happen overnight—and contrary to popular belief, it’s not an inevitable part of aging. I often remind patients in our 7 Systems Plan classes that what you do daily determines how your brain functions tomorrow. With Alzheimer's disease affecting nearly 1 in 3 seniors and becoming the sixth leading cause of death in the U.S., it’s time to take prevention seriously.
The good news? There are actionable steps you can take today to protect your memory and sharpen your mind—many of which align beautifully with the 7 Systems Plan approach. Let’s dive into the top brain-saving strategies backed by science.
1. Start with Real Food
Ultra-processed food increases the risk of cognitive decline and memory loss. A recent study in Neurology found that people who consumed more than 20% of their daily calories from ultra-processed food had a 28% faster rate of cognitive decline. Swap those boxed snacks and sugary drinks for whole, nutrient-dense foods—especially greens, berries, nuts, seeds, and omega-3 rich fish.
2. Slash the Sugar
Sugar is one of the brain’s worst enemies. It triggers inflammation, spikes insulin, and contributes to brain fog and memory issues. Diets high in refined sugar are associated with increased risk of Alzheimer’s, sometimes called "Type 3 diabetes." Cut back on added sugars and artificial sweeteners—your brain will thank you.
3. Reduce Your Toxin Load
Many household products, pesticides, and heavy metals (like aluminum) have been linked to cognitive dysfunction. Consider switching to low-tox living by using clean personal care products, filtered water, and organic produce when possible. Detoxification is one of the 7 key systems—and it’s essential for brain health.
4. Address Inflammation and Gut Health
An inflamed brain is a declining brain. Inflammation often begins in the gut, which is why improving digestion and balancing the microbiome can support cognitive clarity. Probiotics, anti-inflammatory foods, and targeted gut healing protocols play a powerful role.
5. Keep Moving
Regular exercise boosts blood flow to the brain, increases neuroplasticity, and reduces dementia risk. Aim for a mix of aerobic movement, resistance training, and balance work. Even walking 30 minutes a day can dramatically lower risk.
6. Prioritize Sleep and Stress Management
Poor sleep and chronic stress are silent saboteurs of brain health. Deep, restorative sleep allows your brain to detoxify and reset. If you’re skimping on quality sleep or always running on cortisol, your memory is paying the price.
7. Support Brain Function with Key Supplements
Certain supplements can help optimize brain function and slow cognitive decline:
Vitamin D – linked to reduced dementia risk
Omega-3s (DHA) – essential for brain cell integrity
B vitamins – support energy production and neurotransmitter balance
Curcumin – powerful anti-inflammatory
CoQ10 and Magnesium – enhance mitochondrial health and reduce oxidative stress
Are you ready to start living your best life? Give us a call at (605) 250-2930 to schedule your first appointment and Get Started TODAY!
Final Thoughts: Your Brain Deserves Better
If there’s one thing I’ve learned over the years, it’s that brain decline is not a one-way street. Whether you’re noticing the first signs of forgetfulness or just want to stay sharp long into your 80s and beyond, now is the time to act.
Want help implementing a brain-boosting strategy that fits your lifestyle? Let’s talk.
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