Learn About Steps To Protect Brain Health (14 min.)

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Most of us are fearful of developing dementia. While some risk factors are beyond our control, others are within our power to change. Here are six steps we can take that promote healthy cognitive aging and support long-term cognitive health.

Summary: It might not seem like it, but dementia rates have declined over the last 40 years. This said, prevention remains a public health priority. This article outlines six science-based lifestyle steps to support cognitive health†, including managing cholesterol, blood pressure, nutrition, exercise, hearing, and sleep, and reviews key nutrients studied for brain health†.

Table of Contents

• Dementia Rate Declines
• Types of Dementia
• Step 1: Manage Cholesterol
• Step 2: Manage Blood Pressure
  • Reduce Sodium
  • DASH Diet
• Step 3: Eat Brain-Healthy Foods
• Dementia Prevention Supplements†
  • Vitamin B12 and Cognitive Health in Older Adults
  • Vitamin D’s Role in Brain and Nerve Function
  • How Omega-3s Support Brain Health and Memory†
  • Magnesium L-Threonate: A Brain-Targeted Form of Magnesium
• Step 4: Exercise for Dementia Prevention and Cognitive Health
• Step 5: Protect Your Hearing for Better Cognitive Health
• Step 6: Prioritize Sleep for Dementia Prevention

Dementia Rate Declines 

The Framingham Heart Study is a long-term, ongoing cardiovascular cohort study conducted among residents of Framingham, Massachusetts. The study began in 1948 with 5,209 adults and is now on its third generation of participants. The Framingham Heart Study, a long-term cohort epidemiological study, has helped identify major risk factors for cardiovascular disease and dementia, as well as other physiological conditions.

Over the past 40 years, dementia rates have fallen by 44 percent! While this is excellent news, the bad news is that the number of adults aged 65 and over is growing. The U.S. Census Bureau estimated that there were 62 million seniors in 2024 (approximately 18-19 percent of the population) and expects this number to increase to more than 80 million by 2040. As the aging population continues to grow, dementia prevention is becoming an increasingly important public health priority.

Types of Dementia

There are many types of dementia. The most common form of dementia is Alzheimer’s disease, which is responsible for 50-75 percent of dementia diagnoses. Vascular dementia is the second most common cause of dementia and accounts for 20-30 percent of dementia diagnoses. Frontotemporal dementia accounts for 5-10 percent of all dementia, while dementia with Lewy Bodies is 5 percent. Huntington’s disease, Creutzfeldt-Jakob disease, Parkinson’s disease and Traumatic brain injury (TBI) are all linked to dementia too. While Alzheimer’s is the most common form of dementia, researchers do not yet know what causes this disease. Alzheimer’s is a progressive disease that begins with mild memory loss.

Vascular dementia (and vascular cognitive impairment) occurs when small vessels in the brain become diseased or blocked, depriving brain cells of the necessary oxygen and glucose. Difficulty in problem-solving, reduced focus, slowed thinking and diminished organizational ability are typically more noticeable in those with vascular dementia than memory loss. While age is the most substantial risk factor for vascular dementia, controllable risk factors include high blood pressure, smoking, high cholesterol and high triglyceride levels. What can one do to reduce the risk of developing dementia? Below are six lifestyle factors mainly in our control in our dementia prevention fight:

Step 1: Manage Cholesterol 

Limiting saturated fat in our diet to 7- 10 percent of calories can help lower LDL cholesterol by 8-10 percent. This translates as follows:

• 1,400 calorie diet = 10- to 15 grams saturated fat
• 1,600 calorie diet = 12- to 18 grams saturated fat
• 1,800 calorie diet = 15- to 20 grams saturated fat

Limiting saturated fat, which is found in animal protein (meat, cheese, and other dairy foods), coconut oil, and palm oil, requires effort and planning. It also requires careful reading of food labels to assess saturated fat content. Calorie King has a comprehensive database of foods where you can look up the amount of saturated fat in almost any food. For example, one ounce of cheddar cheese contains 9.4 grams of saturated fat. Also, keep in mind that while food labels list saturated fat, if a food contains less than 0.5 grams of saturated fat per serving, the label can legally state that it contains no saturated fat. Make a point too, to pay attention to trans fats, as they raise LDL (lousy) and lower HDL (healthy) cholesterol.

Adding 7-13 grams of soluble fiber to our diet can reduce LDL cholesterol by 3-7 percent. Oatmeal (3/4 cup dry) for breakfast provides 3 grams of soluble fiber, while a serving of beans (1/2-3/4 cup cooked) contains 1.5-3 grams of soluble fiber. Include soluble fiber-rich foods in your daily diet.

If you find that your efforts to get enough fiber through food are lagging, consider Cooper Complete Microbiome Fiber, which contains 6 grams of soluble fiber per scoop. It is tasteless and gritless, dissolving in food and beverages (including water, coffee, and tea).

From a supplementation standpoint, Berberine and Plant Sterols dietary supplements can help support normal cholesterol levels†.

If diet, weight loss, exercise and supplementation don’t budge LDL numbers, your physician may prescribe statin medications to lower cholesterol.

Step 2: Manage Blood Pressure

The CDC reported that high blood pressure was the primary or contributing cause of death in almost 20 percent of deaths in 2020 (670,000). Stroke isn’t our only fear; elevated blood pressure is a circulatory disease. While most studies focus on older adults, high blood pressure damages brain nerve fibers, starting in the 40s and 50s. Almost half (47 percent) of all American adults have high blood pressure, defined as a systolic blood pressure greater than 130 mmHg or a diastolic blood pressure greater than 80 mmHg. In addition, adults taking medication for high blood pressure are considered to have high blood pressure.

For example, a study of 2,505 men between the ages of 71 and 93 found that men with 140 mm Hg or higher systolic pressures were 77 percent more likely to develop dementia than men with systolic pressures below 120 mm Hg. A study evaluating blood pressure and cognitive function in individuals between 18 and 46, as well as those between 47 and 83, found that high systolic and diastolic pressures were associated with cognitive decline over time in both age groups.

So, how does high blood pressure impact dementia prevention? The key takeaway here is that high blood pressure can potentially impact brain health. So take your blood pressure medications, and work to lower your blood pressure through lifestyle modifications.

The Mayo Clinic tested patients with nerve fiber damage due to high blood pressure and found reduced nonverbal function, emotional control, decision-making abilities, and the ability to focus.

Lifestyle modifications can dramatically improve blood pressure. For example, lose weight if you are overweight. Manage stress. Exercise. Increase your intake of potassium and magnesium in your diet†. And reduce sodium or salt. Improved blood pressure management may contribute to better cognitive health across the lifespan.

(Bonus: See this article about the best supplements to lower blood pressure and the impact of lifestyle changes on systolic blood pressure†.)

Reduce Sodium

While it seems like the salt shaker would be the most prevalent source of sodium in our diet, the top source of sodium in the American diet is actually bread and rolls. Other foods with deceptively high sodium content include cold cuts and cured meats, pizza, poultry, soups, sandwiches, cheese, pasta dishes, and snacks. The only way to know the sodium content is to check labels.

DASH Diet

The Dietary Approaches to Stop Hypertension (DASH) is an eating plan designed to help lower blood pressure. The DASH diet may not only support heart health and lower blood pressure, but it may also contribute to dementia prevention through better vascular health and nutrition. The diet emphasizes fruits, vegetables, low-fat dairy products, whole grains, fish, poultry, beans, and nuts. The diet limits saturated and trans fats while increasing potassium, magnesium, calcium, fiber, and protein. Based on 2,000 calories, the DASH Diet calls for:

• 7-8 servings of grains and grain products
• 4-5 servings of vegetables
• 4-5 servings of fruits
• 2-3 servings of low-fat or fat-free dairy
• ≤2 servings of lean meats, poultry or fish
• 2-3 servings of fats and oils
• Limited sodium and sweets
• 4-5 servings each week of nuts, seeds and beans

The U.S. Department of Health and Human Services has this free guide, Read Your Guide to Lowering Blood Pressure.

Step 3: Nutrition: Incorporate Brain-Healthy Food Groups

MIND Diet for Dementia Prevention

The MIND diet, which stands for “Mediterranean-DASH Intervention for Neurodegenerative Delay,” was developed by Martha Clare Morris, a nutritional epidemiologist at Rush University Medical Center, through a study funded by the National Institute on Aging. The MIND diet emphasizes eating from 10 brain-healthy food groups and avoiding five unhealthy food groups.

10 Brain-Healthy Food Groups 

• Green leafy vegetables (daily)
• Other (non-leafy green) vegetables (daily)
• Nuts (most days)
• Berries (at least twice a week)
• Beans (3+ days a week)
• Whole grains (at least 3 servings daily)
• Fish (at least once a week)
• Poultry (at least twice a week)
• Olive oil (as the primary fat)
• Wine (daily, up to one glass)

5 Unhealthy Food Groups

• Red meats (<4 servings per week)
• Butter and stick margarine (<1 tablespoon per day)
• Cheese (<1 serving per week)
• Sweets and pastries (<5 servings per week)
• Fried or fast food (<1 serving per week)

The research, published online in February 2015, examined the food intake of 923 seniors in the Chicago area. Over 4.5 years, 144 participants developed Alzheimer’s disease. The longer people followed the MIND diet patterns, the less risk they appeared to have.

Even people who made “modest” diet changes – who wouldn’t have fit the criteria for DASH or Mediterranean – had less risk of developing Alzheimer’s. Brain-healthy foods are a key strategy in dementia prevention.

The study found that the MIND diet lowered Alzheimer’s risk by approximately 35 percent for individuals who followed it moderately well and up to 53 percent for those who adhered to it rigorously.

Dementia Prevention Supplements†

How Supplements Support Cognitive Health†

While the FDA is clear that supplements cannot prevent or treat dementia, nutrients have been studied for their role in supporting cognitive health and brain function†.

Vitamin B12 and Cognitive Health in Older Adults

Cooper Clinic tests vitamin B12 levels in all patients 60 years and older. This is a crucial nutrient for maintaining cognitive health, particularly in older populations. Older adults often have lower stomach acid levels and tend to consume fewer meat and dairy products, which can contribute to nutritional deficiencies. Vitamin B12 deficiency is most common in:

• Seniors (60+ years)
• Those with diabetes on Metformin
• Individuals with diseases of malabsorption (Celiac, Crohn’s)
• Heavy drinkers
• Those on acid blocker medications (Nexium, Prevacid, Pepcid, Zantac, etc.)
• Those who have had Weight Loss Surgery
• Those with Pernicious Anemia
• Vegans & Vegetarians

Consider the possibility of a Vitamin B12 deficiency when one or more of the following symptoms are present:

• Cognitive difficulty
• Depression
• Fatigue (extreme)
• Hypotension (low blood pressure)
• Incontinence
• Memory problems
• Moodiness
• Muscle weakness
• Numbness/tingling in arms/legs
• Paranoia or hallucinations
• Shakiness
• Unsteady gait

The normal range for Vitamin B12 is 254-1320 picograms per milliliter (pg/mL) of blood serum; however, Cooper Clinic physicians recommend a minimum level of 450 pg/mL.

Cooper Complete multivitamins contain 400 mcg of vitamin B12. We also offer a standalone vitamin B12 methylcobalamin supplement that contains 1000 mcg per pill.

A meta-analysis of 95 studies involving more than 46,000 adults suggests that B vitamin supplementation may slow cognitive decline, particularly in individuals who have taken the supplements for a long time†. Notably, short-term supplementation did not have a significant impact on cognitive health.

Vitamin D’s Role in Brain and Nerve Function

A large prospective study of 12,388 adults, with a median age of 71, followed participants over a 10-year period and categorized them as either D-positive or D-negative, depending on whether they took vitamin D supplements.  After multivariate adjustment, they found that vitamin D supplementation was associated with a 40 percent lower risk of dementia. The risk was lower in women, at approximately 49 percent, while for men, there was a 26 percent reduction†.

British adults 65 years and older with vitamin D levels less than 12 ng/mL (30 nmol/L) were 2.3 times as likely to have cognitive impairment as those with vitamin D levels above 26 ng/mL (66 nmol/L)†.

Older Italian adults with vitamin D levels below 10 ng/mL (25 nmol/L) had a 60 percent increased risk of decline in global cognitive function compared to those with vitamin D levels above 20 ng/mL (50 nmol/L)†. There was also a 30 percent increased risk of decline in decision-making†.

Adults aged 65 years or older with vitamin D levels below 10 ng/mL (25 nmol/L) had a four times higher risk of cognitive impairment compared to those with levels above 30 ng/mL (75 nmol/L)†.

Vitamin D deficiency symptoms can be vague but sometimes include muscle or joint pain, depression and general fatigue†. Vitamin D level is determined through a simple blood test, which Medicare covers. Cooper Complete multivitamins contain vitamin D (2000 IU/50 mcg). For those who need additional vitamin D, standalone options are available.

How Omega-3s Support Brain Health and Memory†

If you can only take one dietary supplement, consider taking omega-3 fatty acids†. In fatty fish such as salmon, lake trout, barramundi, tuna, sardines, herring, anchovy and mackerel, omega-3 fatty acids support optimal brain, heart, and inflammatory health†.

Recommendations for Omega-3 Intake
Organization	Recommendations (Adults)
Cooper Clinic	1 gram/day (1000 mg) EPA+DHA + regular consumption of fatty fish.
American Diabetes Association	Eat foods high in omega-3 fats, including fatty fish such as salmon, albacore tuna, rainbow trout, mackerel, herring and sardines, soybean products, walnuts, flaxseed and canola oil regularly.
National Institutes of Health (NIH)	Adults should eat 1.1-1.6 grams of omega-3 fatty acids in the ALA plant form daily, which includes flaxseed, soybean, and canola oils, walnuts and chia seeds.
American Heart Association	Eat fish (particularly fatty fish) at least twice a week. Patients with CHD, coronary & other atherosclerotic vascular diseases take 1 gram/day (1000 mg) EPA+DHA†. Patients with high triglycerides take 2-4 grams/day (2000-4000 mg) EPA+DHA†

Magnesium L-Threonate: A Brain Targeted Form of Magnesium

The only form of magnesium scientifically proven to improve memory and cognition, magnesium L-threonate, is ideal for those experiencing age-related cognitive decline†. This highly bioavailable form of magnesium is uniquely designed to directly nourish brain cells with magnesium, a mineral essential for various bodily functions, including nerve function†. Researchers are exploring magnesium L-threonate for its potential role in supporting memory and cognitive health in aging adults†.

In a trial involving adults aged 50-70 years with some level of cognitive impairment, supplementation with 1,500-2,000 mg of magnesium L-threonate resulted in an improvement in overall cognitive ability†. In fact, by the end of the trial, scientists determined that those who received magnesium L-threonate experienced a 9-year improvement in brain age†. Another study on magnesium L-threonate suggests that it may affect the gut microbiota, potentially reducing the clinical manifestations of Alzheimer’s disease†. A third study found that this form of magnesium may also protect against brain cell death.

Cooper Complete Cognitive Health contains 2 grams of magnesium L-threonate (Magtein®).

Step 4: Exercise for Dementia Prevention and Cognitive Health

Regular physical activity has been widely studied for its potential role in dementia prevention. In a study conducted by the Kenneth H. Cooper Institute at Texas Tech University Health Sciences Center, researchers found that adults who are fit at midlife have a lower risk of developing Alzheimer’s disease and other dementias. The study followed 19,458 participants with an average follow-up of 24 years. 1,659 developed dementia. Researchers observed a 36percent decrease in dementia development among the highest-fit participants compared to the lowest-fit participants.

While a lot of physical activity isn’t necessary, some exercise is required. Just move! Walk, jog, swim or pedal – you decide. The basic exercise prescription is as follows:

• Cardiovascular/aerobic exercise 150 minutes per week (minutes can be accumulated in chunks as small as 10 minutes at a time)
• Strength training two non-consecutive days per week, all major muscle groups
• Flexibility / Stretching 2- to 3 days per week

The key takeaway is that even small amounts of exercise can have a significant impact on health outcomes, and it’s never too late to start being active. And – from an activity standpoint, all movement counts. Even small increases in activity may yield meaningful benefits for cognitive health.

Step 5: Protect Your Hearing for Better Cognitive Health

Turn down the volume, walk away from the noise, and wear ear protection because hearing loss is associated with higher rates of dementia. (A 12-year study that tracked more than 600 adults found that mild hearing loss doubled dementia risk.) Several theories exist regarding the connection between diminished hearing and dementia. They include:

• Cognitive load – garbled messages require more brainpower, and that comes at the expense of memory and thinking ability
• Brain atrophy – with impaired hearing, the part of the brain that handles sound atrophies faster, and that part may also serve other areas of brain function
• Social isolation – reduced engagement with others and staying on the sidelines because hearing and conversations are just more difficult

Protecting your hearing is a simple yet powerful step that may contribute to long-term brain health and support dementia prevention.

Step 6: Prioritize Sleep for Dementia Prevention

Dementia prevention requires us to focus on our sleep. Research has shown that both insufficient and excessive sleep can hurt health. Experts recommend adults sleep between 7 and 9 hours per night and on a regular schedule.

Sufficient sleep duration requirements vary across the lifespan and from person to person. Individuals who habitually sleep outside the normal range may be exhibiting signs or symptoms of serious health problems or, if done voluntarily, may be compromising their health and well-being.

In a study published in 2021, researchers found that adults who slept six or fewer hours per night in their 50s and 60s were more likely to develop dementia later in life. Compared to the adults who slept seven or more hours per night, those who slept less were 30 percent more likely to be diagnosed with dementia.

Napping may also not be a good idea. In a study conducted by investigators from Brigham and Women’s Hospital, longer and more frequent naps were a risk factor for developing Alzheimer’s in cognitively normal older adults.

We hope these steps on ways to prevent dementia are helpful and that you’ll discuss any concerns you have about your cognitive health with your physician, as they best know your health circumstances.

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About the Author: Jill Turner is the President of Cooper Complete® Nutritional Supplements, where she oversees product development and customer experience. She enjoys writing about vitamins, supplements, and preventive health to help consumers make informed, science-backed decisions.

Cooper Complete August 5, 2025