Alzheimer's Disease & Brain Health: 14 Ways to Protect Your Mind
Can you reduce your risk of Alzheimer's disease?
While no one can completely eliminate their risk, research continues to show that the choices we make every day can have a meaningful impact on long-term brain health.
In this week's episode of Health Matters with the Medicine Center Pharmacy, pharmacist Brad White welcomes Dr. Steven Grossi, Family Physician with the Aultman Malvern Health Center of AOH, for an insightful discussion about Alzheimer's disease, dementia, and practical strategies to keep your brain healthier throughout life.
🎥 Watch the full YouTube replay:
https://www.youtube.com/watch?v=fp9KzgvtZfk
Brain Health Starts Earlier Than You Think
One of the biggest takeaways from our conversation is that brain health isn't something to begin thinking about after retirement—it begins across the entire lifespan.
Dr. Grossi explains that cognitive health is influenced by factors beginning before birth and continues to be shaped by nutrition, exercise, sleep, mental stimulation, cardiovascular health, hearing, vision, emotional wellness, and social engagement.
The encouraging news?
Many of the biggest risk factors for cognitive decline are modifiable.
Alzheimer's Disease vs. Normal Aging
Occasionally forgetting where you placed your keys or needing extra time to remember a name can be a normal part of aging.
However, Alzheimer's disease is different.
Warning signs include:
Memory loss that disrupts daily life
Difficulty planning or solving familiar problems
Trouble completing routine tasks
Confusion with time or familiar places
Changes in judgment
Withdrawal from work or social activities
Personality or mood changes
If these symptoms are becoming more frequent, it's important to speak with your healthcare provider early. Earlier evaluation may provide more treatment options than ever before.
Fourteen Risk Factors You Can Influence
Dr. Grossi reviewed the latest evidence from the 2024 Lancet Commission identifying several modifiable risk factors associated with dementia, including:
High blood pressure
Diabetes
Smoking
Physical inactivity
Obesity
Depression
Hearing loss
Vision loss
High cholesterol
Social isolation
Excessive alcohol use
Traumatic brain injury
Air pollution
Lower educational engagement
Research suggests that adopting multiple healthy lifestyle habits may reduce dementia risk substantially—even among individuals with a genetic predisposition.
Healthy Habits That Support Your Brain
The discussion highlighted several practical habits everyone can begin today:
Stay Physically Active
Even 150 minutes of moderate exercise each week, such as brisk walking, has been associated with a lower risk of dementia.
Prioritize Sleep
Aim for 7–8 hours of quality sleep nightly. Both insufficient sleep and excessive sleep have been linked with poorer cognitive outcomes.
Eat a Mediterranean-Style Diet
A diet rich in vegetables, fruits, whole grains, healthy fats, fish, and lean proteins supports both heart and brain health.
Keep Learning
Read, solve puzzles, play music, learn new skills, or challenge yourself mentally. Your brain benefits from continued stimulation.
Stay Socially Connected
Maintaining meaningful relationships may help protect against cognitive decline.
Manage Stress
Chronic stress increases inflammation and may negatively affect memory and brain function. Mindfulness, exercise, hobbies, and healthy relationships all play an important role.
Stay Hydrated
Even mild dehydration can impair concentration, attention, and short-term memory.
Can Vaccines Help Protect Brain Health?
One particularly interesting part of the discussion centered on emerging research suggesting that routine vaccinations—including influenza, shingles, pneumococcal, and Tdap vaccines—may be associated with a lower risk of Alzheimer's disease.
While researchers continue to study the exact relationship, preventing infections and reducing chronic inflammation may play an important role in protecting long-term brain health.
Coffee, Music, Pets…and Brain Health?
Several lifestyle factors discussed during the episode may surprise you.
Current research suggests:
Moderate coffee consumption may provide cognitive benefits.
Listening to music or playing a musical instrument may help reduce dementia risk.
For individuals living alone, pet ownership has been associated with slower cognitive decline.
Purposeful activities such as gardening, cooking, dancing, and Tai Chi combine physical movement with mental engagement—an ideal combination for healthy aging.
Resources for Patients and Caregivers
If you or someone you love has concerns about memory changes, don't wait to ask questions.
Excellent resources include:
Alzheimer's Association
Local Area Agency on Aging
Caregiver support groups
Adult day programs
Clinical research opportunities
Early recognition can lead to earlier treatment, planning, education, and support.
Thank You to Our Sponsor
We would like to thank our program sponsor, Aultman Health System, for helping bring important health education to our community.
Learn more about the outstanding physicians, specialists, and healthcare services available through Aultman Health System by visiting:
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Remember: While we cannot change our genetics, we can change many of the daily habits that influence brain health. Small improvements made consistently over time can have lasting benefits for your mind—and your overall health.