Most people fear dementia more than almost any other disease. But according to Paul Nussbaum, a board-certified neuropsychologist and brain health expert who chairs the recently opened Champagne Center for Brain Health on Marco Island, that fear is misplaced as a fatalistic assumption.
Paul has spent 30 years studying what keeps the brain sharp. According to him, genetics accounts for only about 25% of the puzzle—the other 75% is shaped by how we live. While some people look for quick fixes, the roadmap for optimizing brain health is straightforward: physical activity, proper nutrition, social engagement, meaningful relationships, stress reduction and complex and novel activities.
Ideas to Improve Brain Resilience
Walk it off. “Every time your heart beats, 20% of the blood goes to the brain,” Paul says. “It only weighs three pounds, but it gets 20% of the food.” High-intensity walking is linked to better episodic memory in older adults.
Make exercise social. Group workouts such as dance classes combine movement with social connection, which helps protect the brain. Frequent social activity is associated with a 38% reduction in dementia risk.
Do something different. New and demanding activities strengthen cognitive reserve. Choral singing, gardening and language lessons all help build brain resilience and create more neural connections. “It’s like making your brain look like a jungle,” Paul says. If Alzheimer’s begins developing, it may take longer to noticeably affect memory and daily function, he notes.
Stay involved. Purposeful community engagement checks more boxes than almost any other activity—physical, social, cognitive and purposeful. Studies suggest volunteers show better executive function and episodic memory and lower cognitive impairment.
Follow the MIND diet. The Mediterranean diet can help slow cognitive decline and risk of dementia. Stick to leafy green vegetables, berries, fish, olive oil, whole grains and beans, while limiting red meat, butter and ultra-processed foods.
Stay current. The shingles vaccine (Shingrix), flu vaccinations and Tdap have been shown to reduce the risk of dementia, including Alzheimer’s disease. Researchers think it’s likely due to reduced neuroinflammation.
Rule out reversible causes. UTIs, B12 deficiency and thyroid disorders can mimic dementia and are treatable, so check with your doctor before jumping to conclusions. The actual disease shows slow, gradual, progressive decline.
Check your attitude. Research suggests beliefs about aging affect outcomes. A focused mindset on what’s possible is associated with better cognitive trajectories.