My grandfather died from dementia, and my mother is now experiencing cognitive decline. Watching someone you love slowly lose their memories, independence and sense of self is heartbreaking. It has made me acutely aware that, while there is no guaranteed way to prevent dementia, there are things we can do to reduce our risk.
Research suggests that up to 45% of dementia cases may be preventable or delayed by addressing modifiable lifestyle factors. That's a statistic worth paying attention to.
So here's my personal 5-point plan for looking after my brain.
1. Exercise regularly
I aim for at least 150 minutes of moderate exercise each week, together with strength training. Exercise improves blood flow to the brain, reduces inflammation and is one of the strongest evidence-backed ways to support long-term brain health.
2. Prioritise sleep
Good quality sleep is when the brain carries out much of its "housekeeping", clearing away waste products that accumulate during the day. I try to protect my sleep just as seriously as my diet and exercise.
3. Look after my heart
Blood pressure, cholesterol, blood sugar and maintaining a healthy weight all matter. Healthy blood vessels mean a healthier brain.
4. Stay mentally and socially active
Learning new things, spending time with friends and family, and staying engaged with life all help build what's known as cognitive reserve, making the brain more resilient as we age.
5. Follow a Mediterranean diet rich in high-polyphenol extra virgin olive oil
This one is close to my heart. The Mediterranean diet is consistently associated with better brain health. At its centre is extra virgin olive oil, particularly oils naturally rich in polyphenols. These plant compounds have antioxidant and anti-inflammatory properties, and chronic inflammation is increasingly recognised as an important contributor to Alzheimer's disease and other forms of dementia.
No single food prevents dementia, but replacing processed fats with high-quality, high-polyphenol extra virgin olive oil is one small, evidence-supported choice that fits into a healthy lifestyle.
There is no miracle cure. No secret supplement. No shortcut.
Just a series of small decisions, made consistently over many years.
Given my family's history, I can't control my genetics. But I can control how I live.
This is my plan.
I hope it gives me the best possible chance of staying healthy for as long as I can — and perhaps it might inspire someone else to do the same.
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