5 Things a Brain Doctor Does Every Day To Reduce Alzheimer’s Disease Risk

As a geriatrician, Kamal C. Wagle, M.D. often advises older adults about how to stave off cognitive decline. But he believes it’s just as important for younger people to take steps now to protect their brains for the future.

That’s because early-onset dementia (meaning dementia in someone under 65 years of age) is on the rise: Between 1990 and 2021 the number of cases of early-onset dementia nearly doubled, research shows.

“We are seeing Alzheimer’s in patients who are in their 40s,” says Dr. Wagle. “When a person has Alzheimer’s disease at 60, the disease process actually started at 40, and we could potentially help prevent or delay it significantly.”

In fact, research shows thatnearly half of all dementia cases could potentially be prevented by addressing certain risk factors in early adulthood, such as high blood pressure and high cholesterol. 

Dr. Wagle decided to put that evidence into practice in his own life. In his early 40s, this father of two noticed that some of his numbers, like blood sugar and cholesterol, were starting to creep up. So he and his wife decided to overhaul their lifestyles to help protect their brain health.

“We are seeing the results with a decrease in cholesterol and blood pressure and a feeling of being sharper,” says Dr. Wagle. “We’re prioritizing our minds so that we don’t just live long lives, but healthy ones as well, so we can be around for ourselves and our children.”

Here are the Alzheimer’s prevention steps he takes to keep his brain healthy. 

1. Make Exercise a Priority 

Dr. Wagle tries to exercise every day, even if it’s just going for a walk.

One study found that walking 3,000 to 5,000 steps a day was associated with a three-year delay in cognitive decline in adults whose brain scans showed early Alzheimer's-related changes. Bumping that to 5,000 to 7,500 steps may extend the delay to seven years. 

Researchers believe the benefit is linked to slower buildup of tau, a harmful protein that forms tangles inside brain cells and drives Alzheimer’s progression.

If he has time before a meeting, Dr. Wagle takes the stairs. “It gives me a sense of accomplishment,” he says.

Every week, he does a combination of aerobic, resistance, and mind-body exercise, though his daily routine varies.

He has also built a formal routine around something he loves: running in his neighborhood. He uses a tracking app to connect with friends and enters local races to build momentum. Having a workout buddy (his wife) keeps him accountable. 

“I can’t skip when somebody else is doing it consistently,” he says.

2. Practice Mindfulness Daily

Chronic stress doesn’t just feel bad. It directly damages the parts of the brain responsible for memory and speeds up processes linked to Alzheimer’s disease, says Dr. Wagle.

That’s why he tries to slow down for a few minutes each day. He practices mindful breathing or does a body scan to release tension. “You can also pay full attention during a routine activity like walking,” he says. 

For moments of high stress, he suggests the “five senses” grounding technique: name something you can see, feel, hear, smell and taste. It works by pulling your brain out of fight-or-flight mode and back into the present.

3. Eat a Whole Food Plant-Based Diet

Dr. Wagle’s family eats a whole food plant-based (WFPB) diet, which means mostly fruits, vegetables, whole grains, nuts, seeds and legumes with minimal processing. The eating plan is rich in antioxidants and anti-inflammatory compounds that may help protect the brain.

In his household, they pay attention to the source of food, as well as where and how long ago it was packaged. Ideally, they get locally grown produce from the farmers’ market. They rotate through a wide variety of produce and try new recipes for lentil and bean soups. 

“Our whole family has become excited about our meals, with dishes like tofu chili now a household favorite,” he says.

Dr. Wagle tells patients to ignore fad diets and choose high-fiber foods. “Focusing on fiber naturally guides better food choices and makes progress easier,” he says. 

4. Skip Alcohol

Research shows that the more alcohol you drink, the greater your risk of dementia. Heavy drinking can damage neurons in your brain involved with thinking and memory. 

With that in mind, Dr. Wagle and his wife have cut alcohol out of their diet entirely.

5. Make Sleep Non-Negotiable

Getting quality sleep can help protect against Alzheimer’s disease. 

Dr. Wagle and his wife maintain a consistent sleep routine: They wind down after 9 p.m. and skip late-night events. 

“To further protect our sleep, I leave my phone in a designated area outside the bedroom when not on call, and I avoid snacking after dinner,” he says.

Next Steps & Resources:

• Meet our source: Kamal C. Wagle, M.D.
• Make an appointment online with a geriatric medicine specialist near you, or call 800-822-8905.
• Learn more about our geriatric medicine services.

The material provided through Healthier You is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.