6 Science-Backed Steps to Prevent Dementia Early and Improve Brain Health

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Learn about six expert-recommended lifestyle changes that can prevent dementia, Alzheimer's, and cognitive decline—beginning at age 30. How sleep, diet, and supplements like NAD+ may protect your brain health.

Why Preventing Dementia Begins Earlier Than You Realize

Dementia, Alzheimer's, and other neurodegenerative diseases don't all of a sudden descend upon your 60s or 70s. Some of the earliest modifications in the brain occur in your 20s and 30s, according to new research. This is why experts now recommend the ideal time to start preventing dementia is decades before symptoms begin.

If you've ever wondered how to stay sharp, slow cognitive aging, and ward off neurodegenerative disorders, the good news is that lifestyle modifications made now can have a big impact on your brain health in the future.

What Is the SHIELD Method for Brain Health?

Dr. Rudolph Tanzi, the director of Alzheimer's and neurodegenerative disease research at Massachusetts General Hospital, developed a science-backed method to develop long-lasting brain health. His SHIELD approach is comprised of six habits to adopt daily that have been found to lower the risk for dementia and enhance mental clarity.

Here's the breakdown:

1. S = Sleep: Get Deep, Restful Sleep

Sleep 7–8 hours a night to eliminate brain plaque linked to Alzheimer's.

Power naps also improve memory and cognitive function.

Poor sleep increases your risk of dementia and decreases brain resilience.

2. H = Handle Stress: Reduce Cortisol, Boost Brain Function

Chronic stress accelerates brain aging and increases inflammation.

Meditation can decrease stress hormones and lower cognitive errors by 25%.

Regular mindfulness improves concentration, memory, and emotional control.

3. I = Interact with Friends: Stay Socially Connected

Loneliness doubles your risk for dementia and cognitive decline.

Positive social relationships stimulate brain plasticity and protect gray matter.

Online and offline daily interaction keeps your brain engaged.

Action Step: Call a friend, learn a class, or join community groups. 

4. E = Exercise: Move Your Body, Grow Your Brain

Exercise increases blood flow and stimulates the development of new brain cells.

Helps to dislodge amyloid plaques linked with Alzheimer's.

Try to get at least 150 minutes a week of moderate exercise.

Start small—walking, dancing, yoga, or weight training are all effective.

5. L = Learn New Things: Challenge Your Mind

Learning builds new neural connections (synapses) that protect against dementia.

Novelty—like learning a new language or a course—increases brain flexibility.

More synapses = more memory repositories = reduced risk of cognitive decline.

Swap brain games for real learning experiences or creative activities.

6. D = Diet: Nourish Your Brain With Healthy Food

The Mediterranean diet is optimal for brain well-being: fruits, vegetables, fish, and whole grains.

Avoid too much sugar, red meat, and processed foods.

Brain health is gut health—fiber and probiotics matter.

Don't forget to eat B vitamin-rich foods like eggs, fish, and leafy greens.

BONUS: The NAD+ Connection—Support Your Brain at the Cellular Level

Another new strategy in brain longevity science is maintaining healthy NAD+ (nicotinamide adenine dinucleotide) levels—coenzyme essential for energy, DNA repair, and protecting brain cells.

Dr. Andrew Shao, a well-known nutritional biochemist, explains

NAD+ declines with age, starting in your 30s, due to stress, poor diet, alcohol, and pollution.

Less NAD+ = fewer cellular repairs = higher risk of brain disease.

Nicotinamide riboside (NR), a B3 vitamin, can boost NAD+ by up to 150%.

Taking 1,000 mg of Niagen® NR daily might help with brain energy, metabolism, and suppress neuroinflammation—especially as you age.

Act Now: Stop Cognitive Decline Before It's Too Late

You don't have to wait until your golden years to take care of your brain. With the SHIELD method and the help of NAD+, you can begin building long-term brain resilience today.

✅ Summary: 6 Evidence-Based Strategies to Prevent Dementia Naturally

Sleep at least 7–8 hours each night

Use meditation and mindfulness to manage stress

Stay socially active

Exercise regularly (150 minutes/week)

Keep learning new things

Eat a brain-smart Mediterranean diet

Supplement with NAD+ support via nicotinamide riboside

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