How To Prevent Brain Decay

90% of prevention is in our control. Genetics represents only about 10% of risk, while the rest depends on epigenetics, environment, and daily lifestyle factors. That means dementia prevention is mainly in our hands, and making the right choices can significantly benefit brain health and improve overall cognitive function.

Today, we're going to discuss a topic that many people are concerned about when it comes to neurodegeneration. And let me tell you, neurodegeneration doesn't need to be spooky anymore because we actually can prevent brain decay, cognitive impairment, and risk of dementia to such a large extent.

Diet, Digestion, and the Evolutionary Perspective

We'll be unpacking practical steps you can implement daily to prevent memory loss, risk of cognitive decline, and brain decay. This is the exact subject I studied for many years at the University of Birmingham, and today I want to share the insights with you.

So what's the number one hidden source of toxins in your food supply?

You might be surprised to learn that it's actually vegetables. We grew up hearing that eating the rainbow was the healthiest choice, but the reality is that humans consume only about 2% of plant species, because 98% are inedible or indigestible.

Plant Toxins and Their Impact

Plants are full of soluble and insoluble fiber, and much of the insoluble type cannot be broken down by the human gut. The result? Indigestion, bloating, gas, and irritable bowel syndrome—factors that indirectly affect brain function and cardiovascular health.

Like many families, mine always had salad with every meal, believing it was the healthiest option. But in practice, it often led to years of digestive discomfort. That's why it's so important to look deeper at what's truly nutrient-dense and benefits brain health rather than relying on outdated diet rules.

Now we are discussing the most common—and often overlooked—contributors: environmental toxins. Plants produce natural defense chemicals to protect themselves from predators, many of which can irritate the human gut, damage blood vessels, and even impair cognitive function over time.

Note:

Examples include cyanogenic glycosides, lectins, glucosinolates, and oxalates—natural compounds that can cause adverse health effects if consumed in large amounts or without proper preparation. For instance, cyanogenic glycosides in cassava release cyanide when not processed correctly, and glycoalkaloids in raw potatoes can be toxic. Over time, compounds like oxalates may also contribute to the formation of kidney stones, digestive discomfort, and even increase the risk of cognitive decline if nutrient absorption is impaired.

Examples of Plant Defense Chemicals

• Cyanogenic glycosides, found in plants such as cassava, release hydrogen cyanide in the gut, which is acutely toxic and can affect brain cells.

• Glycoalkaloids: Produced by plants in the nightshade family, like potatoes, these compounds can cause illness and increase the risk of chronic health issues.

• Glucosinolates, present in cruciferous vegetables such as broccoli, cauliflower, and cabbage, give plants a sharp, bitter taste and help defend against insects and fungi.

• Lectins: Toxic proteins that can interfere with nutrient absorption in the gut, potentially leading to chronic diseases and increased risk of dementia.

• Oxalates: Spinach, rhubarb, and several other dark leafy vegetables contain high levels of oxalates, which may increase the risk of kidney stone formation and irritate the digestive tract.

How They Affect Humans

• Acute Toxicity: Consuming large amounts of certain toxins can lead to rapid poisoning and cognitive impairment.

• Chronic Health Issues: Long-term exposure to certain plant toxins can lead to irreversible damage to organs, cognitive function, and vascular dementia.

• Antinutrients: Some compounds, like tannins found in coffee and tea, can inhibit the absorption of essential minerals such as iron, raising the important risk factor of nutrient deficiencies linked to developing dementia.

On top of that, modern farming often adds pesticides that have been linked to a higher risk of Parkinson's and other neurodegenerative diseases (Journal of Neuroinflammation). Poor diet combined with tobacco and alcohol use, excessive drinking, or untreated conditions like sleep apnea can further increase the risk of traumatic brain injury, hearing loss, and overall risk of dementia.

Lifestyle Factors That Support Brain Health

Many chronic health problems, like diabetes, obesity, and vision loss, are linked to accelerated brain aging. Poor blood sugar regulation, in particular, increases the risk of Alzheimer's disease and other dementias. Achieving weight control and maintaining a healthy weight are critical for lowering dementia risk.

If you notice persistent trouble remembering, it's essential to seek treatment early. A health care provider can help screen for conditions such as sleep apnea, hearing loss, or cardiovascular problems, all of which are major risk factors for dementia. In some cases, using hearing aids can improve communication, reduce social isolation, and even help prevent falls in older adults.

The good news is that adopting healthy lifestyle factors can lower the risk of cognitive decline and lower high blood pressure, which helps protect cardiovascular health and blood flow to the brain. Staying physically active with moderate aerobic activity, making sure you stay mentally active, and engaging in social interaction help ward off isolation—all play a role in disease control and lower risk of memory loss.

Quitting smoking, limiting how often you drink alcohol, and managing chronic diseases are critical steps in dementia prevention. Similarly, habits that lower blood pressure and protect blood vessels not only reduce the risk factor for stroke but also prevent vascular dementia.

In short, daily choices that support your brain function, protect brain cells, and promote cognitive function are the foundation of healthy aging and effective dementia prevention.

One of the most powerful — and free — ways to protect your brain is consistent, high-quality sleep. Neuroinflammation tends to increase with age; however, sleep can significantly reduce this process.

In my own life, I regularly achieve 97–100% recovery scores thanks to three simple habits:

• Going to bed between 9 and 10 p.m. every night (including weekends)
• Avoiding food at least five hours before sleep
• Practicing intermittent fasting (two meals a day)

Science confirms what I've seen in practice: poor or irregular sleep accelerates brain aging and raises dementia risk (Yale Medicine). Quality sleep also helps the brain's glymphatic system clear out toxins linked to neurodegeneration.

Mental Stimulation and Brain Training

Your brain thrives on challenge. That's why my team and I are developing a custom brain game app where you'll be able to track brain health alongside supplements, sleep, and fasting.

I also keep my mind active by listening to podcasts like Peter Attia: The Drive and Huberman Lab. I also enjoy crossword puzzles, which have been shown to help people maintain brain health and stay engaged.

Research strongly supports this: cognitive training and mental stimulation reduce dementia risk and help preserve neural connections (NIA). Studies suggest that regular physical activity combined with mental stimulation can significantly lower the risk of developing dementia.

Healthy Diet for Brain Health

A healthy diet is one of the best ways to protect your brain. Incorporating whole grains, fresh vegetables, and healthy fats, such as olive oil, provides essential nutrients that support neuronal function. Combining diet with exercise regularly helps reduce inflammation and improve circulation to the brain.

Studies suggest that people who eat a Mediterranean-style diet rich in olive oil and whole foods maintain sharper memory and lower dementia risk. Alongside nutrition, regular physical activity supports both the body and mind, contributing to a reduction in dementia cases in populations that adopt these habits.

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