What Habits Can Help Prevent Alzheimer's?

Alzheimer's doesn't appear overnight. Brain changes begin decades before the first symptom, and the decisions we make today about how we move, sleep, eat, and keep our minds active have a direct impact on our long-term brain health. Unlike genetics or age, lifestyle habits are completely within our control. Here are the 4 most scientifically supported ones, plus a bonus that is generating growing attention in the medical community.

1 — Move: Exercise is the Most Powerful Tool That Exists

An analysis of 16 studies found that regular exercise can reduce the risk of dementia by 28%, with some studies placing that number even higher. Cardiovascular exercise increases blood flow to the brain, stimulates BDNF production, reduces inflammation, and improves insulin sensitivity. Strength training, on the other hand, releases myokines, proteins produced by muscle tissue that act as neuroprotectors. The WHO recommends at least 150 minutes of moderate activity per week. Brisk walking, swimming, or cycling are enough to get started.

2 — Watch What You Eat: The Foods That Damage Your Brain the Most

A review published in Neurology found a direct relationship between the consumption of ultra-processed foods and a higher risk of Alzheimer's. The three most harmful groups are added sugars, which promote insulin resistance in the brain, a mechanism so closely linked to Alzheimer's that some researchers informally call it "type 3 diabetes"; saturated and trans fats, found in processed meats and fried foods, which reduce the supply of oxygen to neurons; and alcohol, whose regular consumption accelerates neurodegeneration and reduces brain volume.

3 — Sleep as if Your Brain Depended on It (because it does)

During sleep, the brain activates its cleaning system, the glymphatic system, which eliminates the beta-amyloid proteins responsible for the plaques associated with Alzheimer's. Every night of insufficient sleep is a night in which that system doesn't complete its work. Johns Hopkins University confirmed the close relationship between lack of sleep and Alzheimer's, and the evidence points to between 7 and 8 continuous hours as the optimal zone for brain protection.

4 — Keep Your Mind Moving: Cognitive Stimulation

The more the brain exercises itself by learning new things and facing intellectual challenges, the greater its cognitive reserve and the more resistant it becomes to deterioration. Learning a language, playing a musical instrument, reading regularly, or practicing chess are concrete ways to stimulate neuroplasticity. Harvard research shows that people with greater cognitive reserve display Alzheimer's symptoms significantly later, even when the physical changes in the brain are equivalent.

Bonus — Supplementation: What Science Says About NMN

NAD+ is an essential molecule for DNA repair, mitochondrial energy production, and the regulation of neuronal inflammation. The problem is that its levels decline significantly with age. NMN is a direct precursor of NAD+ that the body converts efficiently. Studies published in Science Direct have shown that NMN reduces beta-amyloid accumulation, inhibits neuronal death, and improves cognitive function. A 2025 Case Western Reserve University study showed that restoring NAD+ levels in the brain reversed already-established neurological deficits in animal models.

Dr. Robert Love's NMN delivers 1,000 mg per serving, and is formulated with a focus on bioavailability to ensure the compound effectively reaches the cells where it is needed.

You can find it on his official store: https://robertlovestore.com/products/nmn