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5 Ways to Build an Alzheimer’s-Resistant Brain

People often wish for a perfect memory, hoping to recall everything they want. However, that’s not how our brains are designed to work.

Most individuals over 50 think that forgetting someone’s name or why they walked into the kitchen is a sign of Alzheimer’s. But the truth is, most forgetfulness is entirely normal.

Why Forgetting Is Normal

Many people believe memory should be flawless, expecting the brain to store everything they wish to remember. However, our brains aren’t built to remember everyone’s names, keep track of tasks for later, or catalog every experience.

For those in their 50s, 60s, or 70s, occasional forgetfulness often sparks fear. They might say things like, “I always forget people’s names,” or “If I don’t write down tasks, I’ll forget them,” or “I walk into the kitchen and forget why I’m there.” These moments of forgetfulness, while concerning to many, are entirely normal.

Neuroscientist and author Lisa Genova, known for her book Remember: The Science of Memory and the Art of Alzheimer’s, explores these misconceptions. In her video, 5 Ways to Build an Alzheimer’s-Resistant Brain, featured on Big Think, she explains Alzheimer’s and how to recognize and prevent its symptoms.

What Causes Alzheimer’s?

Alzheimer’s begins with a sticky protein called amyloid-beta. This protein clusters to form plaques in the brain. If enough plaques accumulate, they trigger a chain reaction, including neurofibrillary tangles, brain inflammation, cell death, and classic Alzheimer’s symptoms.

Before reaching a critical tipping point, forgetfulness is often unrelated to Alzheimer’s—much like having high cholesterol doesn’t immediately result in a heart attack. For example, forgetting why you entered a room, where you parked, or someone’s name are typical memory glitches.

However, after this tipping point, memory disruptions become distinct. Alzheimer’s typically starts in the hippocampus—the brain region responsible for forming new memories. Early symptoms include forgetting recent conversations, repeating oneself, or failing to retain significant recent events.

As Alzheimer’s progresses, it spreads to the frontal lobe, impairing decision-making and problem-solving, and to areas controlling spatial awareness, causing individuals to get lost even in familiar surroundings. The disease eventually affects language and emotions, altering personality and behavior.

The Good News About Alzheimer’s Prevention

The majority of everyday forgetfulness is normal and likely will remain so throughout life. Only 2% of Alzheimer’s cases are entirely genetic. Accumulation of amyloid plaques takes 15–20 years and is heavily influenced by lifestyle factors.

Here are five effective strategies to reduce Alzheimer’s risk:

  1. Get Quality Sleep
    While you sleep, brain cells called glial cells act as janitors, clearing away waste, including amyloid-beta. Insufficient sleep hampers this process, leaving excess amyloid in the brain, increasing risk over time.
  2. Maintain a Healthy Diet
    Following a Mediterranean or MIND diet—rich in leafy greens, vibrant fruits, fatty fish, nuts, beans, and olive oil—can lower Alzheimer’s risk by 33% to 50%.
  3. Exercise Regularly
    Brisk walking for 30 minutes, 4–5 times a week, can significantly lower amyloid levels and reduce Alzheimer’s risk by a third to half.
  4. Reduce Stress
    Chronic stress elevates cortisol levels, shrinking the hippocampus and impairing memory. Stress management techniques like yoga, meditation, exercise, and social interactions can restore cortisol balance and brain health.
  5. Keep Learning New Things
    Continuous learning builds a “cognitive reserve” by creating new neural connections. Even if Alzheimer’s pathology begins, having abundant connections allows your brain to bypass damaged areas, preserving memory and function.

The good news is that many lifestyle changes are as effective as medications in preventing Alzheimer’s. By prioritizing sleep, nutrition, exercise, stress management, and lifelong learning, you can actively protect your brain.

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