Dementia Prevention Protocol
Dementia is an umbrella term used to describe a decline in cognitive function that interferes with daily life. While some cognitive decline is a normal part of aging, such as occasionally misplacing keys, dementia involves more severe impairment, including forgetting the names of close family members or becoming lost in familiar places. The World Health Organization estimates that more than 55 million people worldwide are living with dementia.
Signs and Symptoms of Dementia
People with dementia may experience:
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Difficulty performing activities of daily living (bathing, eating, dressing)
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Memory loss affecting friends and family
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Getting lost in familiar environments
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Difficulty walking or coordinating movement
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Mood changes or mood swings
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Depression
As dementia progresses, individuals may become disoriented, wander away from home, and eventually require full-time assistance.
How Dementia Is Diagnosed
There is no single definitive test for dementia. Diagnosis typically involves ruling out reversible causes through:
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Medical history and physical examination
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Cognitive assessments
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Blood tests
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Brain imaging
A diagnosis is made based on patterns of cognitive decline and overall clinical presentation.
Diet and Dementia Risk
Observational research suggests that dietary patterns such as the Mediterranean, DASH, and MIND (Mediterranean–DASH Intervention for Neurodegenerative Delay) diets are associated with a lower risk of cognitive decline and Alzheimer’s disease. However, evidence is largely observational, and it is unclear whether these findings apply to all forms of dementia.
It is also important to note that diets should always be personalized to the individual’s needs, lifestyle, and metabolic context. These patterns reflect trends in the literature rather than universal prescriptions.
Lifestyle Therapies
Several non-drug approaches may support cognitive function and quality of life:
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Mentally stimulating activities (reading, puzzles, board games)
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Reminiscence therapy to support psychological well-being
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Aerobic and resistance training, which may improve cognitive performance in Alzheimer’s disease
Other Conditions That Can Mimic Dementia
Although less common, the following conditions may cause dementia-like symptoms:
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Vitamin B12 deficiency
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Hypothyroidism
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Creutzfeldt–Jakob disease
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Huntington’s disease
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Pellagra (check Vitamin B3 deficiency)
These should be ruled out because they can be confused for neurodegenerative dementia.
Key Factors That Contribute to Dementia
1.Insulin resistance
Insulin resistance makes it harder for brain cells to use glucose for energy and disrupts the signals that keep brain cells healthy, connected, and adaptable. Over time, this leads to inflammation, buildup of harmful proteins, impaired brain cleanup, and a self-reinforcing cycle often referred to as “type 3 diabetes,” long before memory symptoms appear.
2.Poor blood vessel health
Reduced cerebral blood flow limits oxygen and nutrient delivery to the brain. High blood pressure, blood sugar imbalances, and arterial plaque weaken regions involved in memory, focus, and decision-making over time.
3.Sunlight deficiency
Natural light is the primary signal that keeps the brain’s internal clock aligned. Insufficient daylight disrupts circadian rhythms, reduces nighttime brain cleansing, lowers vitamin D production, and negatively affects mood and metabolism. Large population studies show that very low outdoor light exposure is associated with higher dementia risk.
4.Poor sleep and circadian disruption
During deep, non-REM sleep, the brain activates the glymphatic system to clear waste proteins such as beta-amyloid. Fragmented or insufficient sleep allows these waste products to accumulate, accelerating brain aging and cognitive decline.
5.Sedentary lifestyle
Too much sitting worsens blood sugar regulation, reduces cerebral blood flow, lowers neuroplasticity, and slows natural detox and drainage processes.
6.Unaddressed sensory loss
Hearing, vision, or smell impairment forces the brain to work harder to interpret incoming information. This diverts energy away from memory and higher-level cognition and often leads to social withdrawal.
7.Environmental toxin exposure
Long-term exposure to air pollution, agricultural chemicals, and other environmental toxins increases oxidative stress and neuroinflammation, damaging brain cells and disrupting communication pathways.
8.Low mental and social engagement
The brain remains healthier when it is regularly challenged and socially connected. Without stimulation, cognitive reserve is lower and decline may progress more quickly.
9.Chronic psychological stress
Persistently elevated stress hormones impair memory centers, increase inflammation, and worsen blood sugar regulation.
10.Early menopause
Menopause before age 40 is associated with increased dementia risk due to early and prolonged loss of ovarian hormone support. Estrogen supports cerebral blood flow, glucose metabolism, mitochondrial function, and synaptic communication. Progesterone supports neural repair, myelin integrity, inflammation control, sleep quality, and stress resilience. Early loss of both hormones increases vulnerability to brain aging.
Prevent Dementia: Step by Step
Improve insulin sensitivity
Address insulin resistance early, especially if it has been long-standing. Improving insulin signaling supports brain energy production, reduces inflammation, and lowers long-term dementia risk. Refer to the Insulin Resistance Protocol for a structured approach.
Prioritize daily sunlight exposure
Aim for approximately:
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20 minutes of outdoor light during sunrise and early UVA exposure
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20 minutes while UVB is present to support vitamin D production
Avoid sunglasses or contact lenses during safe sun exposure when possible. Use a circadian tracking app to determine optimal timing for your location.
Support blood flow to the brain through movement
Exercise improves circulation, glucose regulation, and overall brain health.
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Aim for at least three exercise sessions per week
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Include daily walks
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When appropriate, incorporate head-below-heart or inverted positions such as legs up the wall, downward dog, or gentle forward folds
Address sensory health
Correct hearing, vision, or smell impairments when present. Unaddressed sensory loss places unnecessary strain on the brain and increases cognitive fatigue over time.
Keep drainage pathways open
Support the body’s natural drainage and elimination systems to continuously remove environmental exposures. Begin by assessing drainage pathways and supporting those that need attention. Refer to the Drainage Reset Program for guidance.
Stay mentally and socially engaged
Regularly challenge the brain and maintain social connection to build cognitive reserve. Evidence-supported activities include learning new skills or languages, reading, puzzles, games, and meaningful social interaction.
Support deep, consistent sleep for brain cleanup
Sleep (particularly Deep Sleep) is when the brain clears waste and resets neural networks. Prioritize habits that support deep, uninterrupted sleep and circadian stability:
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Avoid alcohol and stimulants 4–6 hours before bed
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Finish caffeine by 3 PM
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Avoid smoking
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Skip heavy or spicy meals late
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Exercise earlier in the day
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Avoid red light therapy devices after sunset
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Keep the bedroom quiet, dark, and cool
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Go to bed and wake up at the same time daily
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Limit screens, work, and loud music at night
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Wear blue light blockers after sunset. See my recommendations here.
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Use red or incandescent lighting or candles at night. See my recommendations here.
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Use earplugs if noise is disruptive.
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Wear an eye mask to keep the room fully dark
The more consistent and “robotic” the circadian rhythm becomes, the easier it is to fall asleep, stay asleep, and wake naturally.
Use stimulus control if sleep remains difficult
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Only go to bed when sleepy
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If unable to fall asleep, get up and return when tired
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Use the bed only for sleep and intimacy
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Wake at the same time every morning
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Avoid using the snooze button
Be proactive with sex hormone health
Sex hormones influence sleep quality, stress resilience, brain cleanup, and long-term cognitive protection.
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Monitor FSH, LH, progesterone, and estrogen periodically
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Use cycle-tracking tools like Inito to identify hormonal shifts early
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If progesterone is low, refer to the Low Progesterone Protocol
Supplements & Foods That Support Brain Health and Cognition
Ginkgo biloba (EGb-761 extract)
Standardized Ginkgo biloba extract at 240–360 mg daily supports cerebral blood flow, antioxidant protection, and neuronal communication. Research suggests cognitive benefits comparable to medications like donepezil in some individuals, particularly for memory, focus, and early cognitive decline. Can be used daily when cognitive changes are present.
Recommended supplements:
- Ginkgo biloba Certified Extract by Life Extension (currently on Amazon - see my recommendations here)
Phosphatidylcholine
Provides essential phospholipids to rebuild and maintain brain cell membranes, supporting efficient communication, focus, memory, and mental energy. A minimum of 2–3 grams per day is recommended for maintenance and prevention.
Recommended supplements:
B-vitamins (Folate, B12, B1, B6)
B-vitamins support brain energy production, neurotransmitter synthesis, and nerve protection. Deficiencies are linked to cognitive decline and neurological symptoms. Adequate intake requires dietary variety across both plant and animal foods.
Recommended supplements:
Eggs
Egg yolks are rich in phosphatidylcholine and choline. Consuming eggs regularly has been associated with lower Alzheimer’s dementia risk, partly mediated by choline intake. I recommend 2–4 eggs daily, with the yolk left runny to better preserve phosphatidylcholine.
