5 Daily Habits That Could Lower Your Dementia Risk! Dr. Gundry Explains

What if protecting your brain as you age has less to do with expensive supplements and more to do with five everyday habits? Dr. Gundry reveals five changes he believes could help lower your risk of dementia, including one that takes no special equipment, no prescription, and very little time. And the last one might change the way you think about keeping your mind sharp.

⚠️ This content is for educational purposes only and is not a substitute for professional medical advice. These habits are not guaranteed to prevent dementia or Alzheimer's disease. Consult your healthcare provider before making significant changes to your exercise routine, diet, fasting schedule, or medications.

First, Dr. Gundry explains why movement may be one of the most powerful tools for brain health. He discusses how working muscles release compounds called myokines, which may support brain function, and explains why it's never too late to start—even if you're over 65 or need to exercise from a chair. He also shares why he believes short, consistent periods of movement can make a meaningful difference.

Next, he turns to nutrition and the fats your brain needs to function. Dr. Gundry explains why he emphasizes DHA, an omega-3 fatty acid found in seafood, and why he believes getting enough of it matters for healthy aging. He also discusses mushrooms, curry, fermented cheeses, sardines, shellfish, and seaweed, highlighting nutrients he believes deserve more attention when it comes to supporting memory and cognition.

But what happens while you're asleep? Dr. Gundry explains his theory about the connection between fasting, ketones, and mitochondrial repair. He discusses why he recommends avoiding food for several hours before bedtime and delaying breakfast to extend the overnight fasting window. He also explores the importance of deep sleep and the brain's natural waste-clearance processes, including why he raises concerns about prescription sleep medications in older adults.

Then comes a risk factor many people overlook: loneliness. Dr. Gundry explains why social connection may be just as important as diet and exercise, discussing research on isolation, the microbiome, and long-lived communities where people regularly gather, share meals, and spend time together.

Finally, he challenges you to use your brain in a different way. Dr. Gundry discusses research on crossword puzzles, memory, and brain shrinkage, and explains why actively retrieving information or learning a new language may be more valuable than simply repeating familiar mental tasks. He even shares his own experience trying to learn French and Italian later in life.

You don't have to overhaul your entire routine tomorrow. Dr. Gundry's message is to start with one habit, make it sustainable, and build from there.

If you're concerned about memory loss, Alzheimer's, or staying mentally sharp as you get older, which of these five habits could you start working on today?