The Brain-Boosting Habits That Could Prevent 80% of Dementia Cases

What if cognitive decline wasn’t inevitable?

I’ve always been fascinated by brain health—how we think, feel, and function is deeply tied to how we live our lives. And yet, for so long, cognitive decline has been framed as an inevitable part of ageing. My grandmother passed away from Alzheimer’s and if I am honest, this is the one health fear which lays constantly on my mind.

But what if we could prevent dementia or slow cognitive decline? We normally don’t think about this until we have to, but I feel we do need to start thinking about this earlier in life, as dementia is the UK’s No.1 killer.

In this Live Well, Be Well episode, I sit down with two of the world’s leading neurologists, Drs. Dean and Ayesha Sherzai to explore the cutting-edge science of brain health, neuroplasticity, and longevity. Their work is revolutionising our understanding of how we can actively shape our cognitive future—and the truth is, we have far more control than we think.

We get into:

• The myth of brain ageing—why decline isn’t inevitable and how we can strengthen our cognition at any age.
• The power of neuroplasticity—how small daily habits can rewire the brain for better focus, memory, and resilience.
• The sleep-brain connection. Why deep sleep is the ultimate detox and the number one factor for long-term cognitive health.
• Food as medicine for the brain—how the MIND Diet has been shown to reduce Alzheimer’s risk by over 50%.
• The real impact of stress on cognition—and how we can train our brains to handle pressure more effectively.
• The attention crisis—how social media and technology are rewiring our minds and what we can do to regain control.

Drs. Dean and Ayesha Sherzai are co-directors of the Alzheimer’s Prevention Program at Loma Linda University and the authors of The Alzheimer’s Solution. Their research proves that up to 80% of dementia cases could be prevented—and in this episode, they share the simple but powerful changes we can all make today to build a healthier, sharper brain for life.

This conversation really shifted the way I think about my brain health, and I hope it does the same for you. If you found this episode valuable, please share it—and as always, let me know your thoughts.

My personal insights and takeaways?

1. Your Brain Can Keep Getting Better—If You Let It

"The brain is the only organ that can actually get better as you get older—if you give it the right chance." – Dean

Reflection: We often assume that aging means inevitable cognitive decline, but the reality is that our brain has the ability to grow and improve throughout life. The key is to actively support it through lifestyle choices like diet, movement, and learning.

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2. Sleep: The Ultimate Detox for Your Brain

"If there is any real detox, it's sleep." – Dean

Reflection: Forget the juice cleanses—sleep is the most powerful way to remove toxins from your brain. During deep sleep, your brain’s glymphatic system clears out waste, helping to protect against cognitive decline and improve memory.

3. Women’s Brains Are Wired for Empathy

"The most powerful element in humanity is empathy—and it's women-centered." – Dean

Reflection: Science is proving what many have long known: women's brains are naturally wired for empathy, making them incredible leaders, caregivers, and problem solvers. Harnessing this strength can lead to deeper connections and more effective decision-making.

4. Walking Can Reduce Your Dementia Risk by 45%

"Studies have shown that if you do brisk walking, you reduce your chance of dementia by 45%." – Dean

Reflection: The simplest changes can have the biggest impact. You don’t need expensive supplements or extreme biohacking—just walking briskly for 20 minutes a day can significantly improve brain health.

5. Green Vegetables Keep Your Brain 11 Years Younger

"If you eat a cup of greens a day consistently, your brain is 11 years younger." – Dean

Reflection: One of the simplest things you can do for your brain is to add more greens to your plate. From spinach to kale to broccoli, leafy greens provide powerful nutrients that protect cognitive function as you age. Want more science-backed ways to add years to your life? Discover Dan Buettner’s top longevity secrets here.

6. Failure Is Just Data—Use It

"Failure is not this huge, catastrophic thing—it’s just data." – Ayesha

Reflection: The fear of failure holds many of us back, but when we reframe it as just another piece of information to learn from, we unlock new opportunities for growth and resilience.

7. Social Connection Is a Key to Brain Health

"Cognitive activity and connection are just as important for brain health as nutrition and exercise." – Ayesha

Reflection: Learning new things, engaging in deep conversations, and nurturing relationships are just as critical for long-term brain health as eating well and staying active.

8. Your Brain Thrives on Challenge

"Your ability to learn actually gets better as you get older." – Dean

Reflection: Don’t buy into the myth that learning is harder as you age. In reality, your brain becomes even better at making connections, which means now is always the perfect time to start a new skill or hobby.

9. Managing Stress is as Important as Diet

"If you don’t manage your stressors, you will never get good nutrition, sleep, or exercise." – Dean

Reflection: Stress isn’t just mental—it impacts every aspect of our health, from sleep to diet to movement. Identifying and managing stressors should be a priority for overall well-being.

10. Technology Can Expand or Shrink Your Mind—You Decide

"Technology has the power to open up creativity like never before—or it can keep you trapped at the surface level, stealing your attention." – Dean

Reflection: Our modern world is filled with distractions, but technology itself isn’t the problem—it’s how we use it. Choosing mindful consumption can help us leverage technology to enhance learning, creativity, and connection.

Listen HERE and Watch HERE

One episode I am sending to my friends and family.

SA x