Protecting Your Brain: Holistic Cognitive Health

Alzheimer's begins 20–30 years before symptoms appear. The six pillars of brain health: MIND diet (reduces Alzheimer's risk up to 53%), aerobic exercise (increases hippocampal volume), sleep (glymphatic clearance of amyloid), stress management (reduces neurotoxic cortisol), cognitive engagement (builds cognitive reserve), and social connection.

The Mediterranean-DASH Intervention for Neurodegenerative Delay diet, or more commonly, the MIND diet, combines portions of the DASH (Dietary Approaches to Stop Hypertension) diet and the Mediterranean diet. Both the DASH diet and the Mediterranean diet have been shown to improve cognition. A team at Rush University Medical Center, including Martha Clare Morris (a nutritional epidemiologist), worked to create the MIND diet. Like the DASH and Mediterranean diets, the MIND diet emphasizes the intake of fresh fruit, vegetables, and legumes. The MIND diet may be more effective at reducing cognitive decline than either the Mediterranean or the DASH diet alone.

Key supplements: omega-3 DHA, lion's mane mushroom, phosphatidylserine, bacopa monnieri, magnesium L-threonate.

For more prevention strategies, visit the [Prevent & Treat](/prevent-and-treat) page.

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Educational purposes only. Consult your healthcare provider regarding any cognitive health concerns.