Frequently Asked Questions 

There is no single best strategy. Alzheimer’s disease is caused by many factors, making it difficult for scientists to find a cure.

The strongest evidence shows that combining healthy lifestyle habits with treatment of medical conditions – such as high blood pressure, diabetes, and high cholesterol – can significantly lower risk.

The best place to start is one small, sustainable change, such as improving food choices or increasing daily movement. Even small lifestyle changes can make a difference – at any age.

Start with one area that feels most manageable or that you know needs the most attention. Choose a new healthy habit you can realistically maintain.

Here are simple starting points:

• Stress management: Spend some time each day engaging in calming activities such as breathing exercises, gentle yoga, meditation, or time in nature. Consider counseling if stress feels overwhelming. (Holistic Psychotherapy | Cleveland Clinic)
• Sleep: Set a consistent bedtime, allow time to wind down, and turn off your TV and electronic devices one hour before bed. Learn more sleep tips here. If sleep problems persist, talk with your doctor.
• Exercise: Start small – such as a short daily walk or brief movement break – and gradually increase as your fitness improves. Choose activities you enjoy so you can stay consistent and schedule exercise when your energy is best.
• Nutrition: Add one brain-healthy food (such as leafy greens or berries) or swap one less healthy food for a better choice. If breakfast includes sweetened coffee drinks, fast food, or a breakfast bar, modify your routine to start your day with a healthy breakfast based on the MIND diet. If you typically have more than 1 alcoholic drink per day, focus on cutting back.
• Social connection: Schedule one social activity each week. Go for a walk, attend a lecture or movie and discuss it afterward, explore healthy options at local restaurants, host a small gathering to sample teas or dark chocolate, or play games. If hearing is a challenge, ask your doctor about a hearing test.

The best foods for brain health are whole foods and minimally processed foods, especially those emphasized in the MIND diet.

• Whole foods are foods in their natural state such as an apple.
• Minimally processed foods are whole foods prepared in a kitchen, such as tomatoes cooked with onions and garlic to make sauce or oats cooked with water to make oatmeal.

These foods are rich in fiber, healthy fats, protein, vitamins, antioxidants, polyphenols, and other nutrients that support brain health.

Ultra-processed foods, on the other hand, are harmful to the brain and should be limited. These foods are heavily altered by manufacturers (for example, potatoes processed into potato chips). Potential harms include added unhealthy fats, sodium, sweeteners, food dyes, and preservatives; removal of beneficial nutrients like fiber; the effects of processing itself; and possibly chemicals from packaging.

• Water, plain or flavored with lemon
• Coffee, preferably regular rather than decaf for Alzheimer’s protection
• Tea, especially green tea

For optimal brain health, it is important to stay hydrated. The best fluids for hydration are plain water, mineral water, and herbal tea. Drink around 8 glasses of water per day. Drink a glass of water first thing in the morning to feel more awake and alert.

The best exercise is one you enjoy and can do consistently. If you have physical limitations, it is important to find activities that are safe and accessible for you.

For brain health and dementia prevention, aim for:

• Aerobic exercise that raises your heart rate for at least 150 minutes per week
• Strength or resistance exercise 2–3 times per week to preserve muscle strength and mass

In addition, try to move throughout the day and reduce long periods of sitting or lying down. A sedentary lifestyle increases the risk of Alzheimer’s disease and other dementias.

The Global Council on Brain Health (GCBH) – an international group of scientists, doctors, and experts – has concluded that current scientific evidence does not support the use of supplements to prevent, slow, reverse, or stop cognitive decline or dementia. The GCBH emphasizes that the best way to obtain nutrients for brain health is through a healthy, balanced diet.

That said, there is one supplement that is worth considering. A large research study published in 2024 found that adults ages 60 and older who took a daily multivitamin had better global cognitive function and episodic memory compared with those taking a placebo. The study suggested that multivitamin use was associated with slower cognitive aging – by approximately two years. While promising, this finding does not mean multivitamins prevent dementia.

What about other supplements? Some individuals may benefit from targeted supplementation if they have documented micronutrient deficiencies, such as low vitamin D, vitamin B12, iron, or other nutrients. In these cases, supplements may be necessary to support overall health – including brain health.

Before starting any supplement, it’s important to talk with your doctor about whether lab testing is appropriate and which supplements, if any, are right for you.

Brain fog, along with difficulty concentrating, forgetfulness, and word-finding challenges, are common during the menopause transition. Fluctuating and declining estrogen levels can affect brain function and lead to cognitive symptoms that can be frustrating and even debilitating.

The good news is these cognitive changes are usually temporary and manageable. There is no single “quick fix” for brain fog, but the most effective approach focuses on improving overall brain and metabolic health:

• Adopt brain-healthy habits based on the pillars of brain health, including a high-fiber diet, regular physical activity, stress management, restorative sleep, mental engagement, and social connection.
• Optimize key health measures, such as cholesterol, blood pressure, blood sugar, weight, and important micronutrients (including vitamin B12).
• Address sleep and mood issues and uncontrolled stress, which often contribute to cognitive symptoms during menopause.
• For some women, hormone therapy may also be appropriate, depending on individual health history and timing.

To learn more, consider scheduling the Brain (Wellness) and Mood Shared Medical Appointment for women in perimenopause and menopause at 216-444-8686.