When was the last time your stomach reacted before your mind caught up?
Maybe anxiety made you feel nauseated. Maybe excitement gave you butterflies. Or maybe stress tied your gut in knots.
Those sensations are not imaginary. They are biological.
Science is increasingly confirming what you have likely felt for years: gut health and mental health are deeply connected. Your digestive system and your brain are in constant communication through what researchers call the gut-brain axis. This two-way messaging system helps explain why digestive problems often show up alongside anxiety, depression, brain fog, and mood swings.
In this blog, we’ll break down what the gut-brain axis is, how the gut microbiome influences mental health, signs of a healthy versus unhealthy gut, and practical ways to improve gut health to support better mood, focus, and emotional resilience.
A diverse, balanced gut microbiome supports emotional resilience. But disruptions caused by poor diet, stress, antibiotics, or illness can negatively impact mood, sleep, and focus, leading to emotional and cognitive challenges.
In simple terms, the gut-brain axis is the communication system between the gut and the brain. These two areas of the body are connected through:
These areas engage in bidirectional communication, from the brain to the gut, and from the gut to the brain. It’s no surprise that researchers are increasingly finding that the gut microbiome health and mental health are closely linked.
A diverse, balanced gut microbiome supports emotional resilience and reduces inflammation. But disruptions, which can be caused by poor diet, stress, antibiotics, or illness, can negatively impact mood, sleep, and focus, leading to emotional and cognitive challenges.
Related: Gut Health and Mental Stability
With the gut constantly “talking” to your brain, maintaining a healthy gut is critical for healthy brain function and a sound mind. For optimal health, the gut needs an abundance of healthy bacteria. Specifically, the gut needs roughly 85 percent beneficial bacteria, with harmful bacteria making up no more than about 15 percent in order to maintain good health overall. For years, research has noted the strong link between microbiota, mood, and mental health.
Your brain relies on an intricate system of chemical messengers that affect everything from mood to memory: neurotransmitters.
Neurotransmitters play a key role in both gut and mental health. Interestingly, your gut microflora have a key part in synthesizing neurotransmitters and influencing critical hormones. For example, certain beneficial gut bacteria produce calming neurotransmitters, such as GABA, while others influence cortisol levels and the body’s stress response.
Neurotransmitters may serve several roles, including ones tied to your mental health. For example, serotonin (often called the “feel-good” neurotransmitter) influences mood, digestion, sleep, and cardiovascular function. Higher serotonin levels are linked to happiness and emotional well-being.
Meanwhile, the neurotransmitter dopamine is involved in about 65 percent of the brain’s decision-making process, thanks to its important role in motivation and achieving goals. This neurochemical helps control behavior, cognition, and emotion, specifically regarding pleasure and reward.
What is the gut microbiome? The term describes the ecosystem of bacteria, fungi, and other microorganisms that live in the digestive tract. Gut microbiome health is dependent on bacterial diversity, while imbalances in the gut’s bacteria are associated with a variety of physical and mental health symptoms.
When there’s a microbiome imbalance, it can set off a host of problems. Chronic gut inflammation can contribute to physical health issues such as leaky gut syndrome and toxins entering the bloodstream. But it can also impact cognitive function, leading to:
Gut inflammation is linked to chronic stress and several mental health conditions, including anxiety, depression, major depressive disorder, bipolar disorder, and obsessive-compulsive disorder (OCD), along with neurodevelopmental disorders such as ADHD and autism.
If you have an unhealthy gut, a variety of symptoms may affect both your physical and mental health.
The following warning signs may point to gut health issues:
Persistent and/or severe symptoms, especially if they are affecting your quality of life, are clear indicators that you need to consult a medical doctor.
Thanks to the gut-brain axis, gut health issues are often connected to brain health (and therefore mental health) and vice versa.
Research from 2023 noted that disruption of the gut’s microbiota (known as dysbiosis) is associated with schizophrenia, depression, and other psychiatric disorders. Because gut microbiota are involved in modulating neurotransmitters like dopamine, GABA, and glutamate, they have implications for both neuropsychological disorders and GI conditions.
Additional research published in 2023 pointed to significant evidence linking anxiety and depression disorders to gastrointestinal microbes. Stress-related conditions can also affect gut health, while GI conditions such as irritable bowel syndrome (IBS) carry their own stigma and social impact. Any of these issues can diminish an individual’s quality of life.
Here are five psychiatric conditions that have been linked to the microbiome:
A growing body of evidence suggests that symptoms of anxiety are related to gut dysbiosis. A 2025 review determined that individuals with anxiety disorders often exhibit alterations in gut microbiota. These include reduced microbial diversity and fewer short-chain fatty acid-producing bacteria.
A study published in 2022 analyzed microbiome diversity and depressive symptoms in more than 1,000 subjects. Findings suggested that gut microbiome composition may play a key role in the development of depression.
Increasingly, science points to a link between attention deficit hyperactivity disorder (ADHD), also called attention deficit disorder (ADD), and gut dysbiosis. A 2025 review established that differences important to key gut-brain axis pathways may contribute to the inflammation, brain functioning differences, and symptoms associated with ADHD.
A growing number of researchers are finding that the microbes that live in our gastrointestinal tract may play a role in schizophrenia. A 2022 review noted that studies have found significant differences in the gut microbiome of schizophrenic subjects compared to healthy controls. An altered microbiome is believed to contribute to the development, symptom severity, and prognosis of psychosis.
Problems in the gut are also linked to memory loss and Alzheimer’s disease, the most common form of dementia. Several studies have explored the links between gut health, the microbiome, and Alzheimer’s.
Related: Fermented Foods: Nature’s Mental Health Booster
With so much research connecting mental health to the gut microbiome, experts are calling for more investigation into how the gut can offer a pathway to more effective treatment options.
Here are some ways to promote gut health in support of your mental well-being.
Following these recommendations may help to improve your gut health:
Of course, before making any changes to your diet, it is best to consult your primary care physician.
Movement improves digestion and encourages beneficial gut bacteria production. Any type of exercise helps, from walking and yoga to strength training and cycling. Exercise helps create a positive cycle between the gut and the rest of the body while boosting brain and mental health.
If you’ve ever felt an “upset stomach” as a result of stress, you have experienced firsthand the stress-gut connection. Research shows that stress can have short- and long-term effects on the functions of the gastrointestinal tract and alter the gut-brain axis.
To prevent the damaging effects of severe or chronic stress, implement stress management techniques such as:
Probiotic and prebiotic foods and supplements help restore the balance of healthy gut bacteria.
For example, fermented foods, such as sauerkraut, kimchi, unsweetened yogurt, kefir, kombucha tea, and miso soup, contain live bacteria. You can also get a quality probiotic supplement. However, keep in mind that more research is needed to understand the impact of probiotic supplements on gut and mental health, and the FDA does not regulate dietary supplements.
Prebiotics are fiber-rich, non-digestible carbohydrates that fuel beneficial gut bacteria. Some key sources include onions, garlic, leeks, asparagus, apples, bananas (slightly unripe are even better), oats, flaxseeds, chicory root, dandelion greens, and Jerusalem artichokes. If you choose to take a prebiotic supplement, it should target Bifidobacterium and Lactobacillus strains of bacteria.
Be sure to choose reputable sources for probiotic or prebiotic supplements. Consult a healthcare provider to find the best options for you.
Water plays a significant role in digestion as well as brain health. Even mild dehydration can have numerous effects on your well-being, including:
Your recommended daily water intake varies depending on your age, physical activity level, and even the weather. As a general rule, aim for eight to ten 8-ounce glasses of water per day.
Antibiotics can disrupt your balance of gut bacteria. A 2022 study established that antibiotic-induced changes in microbial composition can have negative impacts.
These effects include reduced microbial diversity, changes in functional attributes of the microbiota, and the formation of antibiotic-resistant strains, which increases susceptibility to infection. Follow medical advice regarding antibiotic use to minimize risk.
Reduce or eliminate factors that can detract from your gut health, including:
When you notice gut-health symptoms, especially if they are interfering with your daily life, it’s important to pay attention.
Having regular digestive health screenings, such as receiving a regular colonoscopy starting at age 45, is a great way to protect against colorectal cancer and other digestive health issues. Early-onset colorectal cancer is rising dramatically among people under 50, believed to be driven by diet and lifestyle.
You may need to work with specialists, such as a gastrointestinal doctor, a nutritional psychiatrist, or a brain health nutritional coach, to optimize gut health.
A whole-body approach, like the one practiced at Amen Clinics, offers precision medicine with targeted, personalized care for your specific gut and mental health symptoms. Our clinicians practice holistic psychiatry, using natural ways to treat mental health conditions and digestive issues, and medication only when necessary.
An absence of gut health problems is your best indicator that your gut is healthy. But there are other signs too.
Here are some markers of good gut health:
When it comes to gut health, no news is good news. In other words, not thinking about your gut constantly, because it isn’t causing you significant issues, is a positive sign!
The gut-brain axis is a highly complex, intricate system allowing for constant communication between your brain and your gut. That’s why a whole-body approach is so important, as all systems and parts of the body work together and affect the others.
Taking action to promote gut health now, rather than waiting for mental or physical symptoms or conditions to arise, is easy. Start with one small change. Whether it’s adding more fiber and water to your diet or introducing a new stress-relieving practice, you can take steps to promote better health of the gut, mind, and entire body.
And, if needed, consult a healthcare professional to investigate persistent gut or mental health issues. Clinicians at Amen Clinics are trained in offering holistic support that will promote optimal gut-brain health, reducing the chance of GI or mental health issues interfering with your everyday life.
The gut-brain axis describes the constant communication that takes place between the gut and the brain. When the gut’s microbiome (the vast collection of microorganisms in the digestive tract) is out of balance, it directly impacts brain chemistry. This can lead to emotional and cognitive challenges.
Diet, exercise, stress-relieving practices, probiotics, prebiotics, and staying hydrated are some easy steps you can take every day to boost gut health. Also be aware of outside influences that can disrupt the gut microbiome, such as antibiotics or alcohol, and monitor their effects.
If you have persistent or severe gastrointestinal symptoms, seek help from a medical doctor as soon as possible. Likewise, seek help for mental health symptoms such as mood changes, depression, and anxiety, especially if they are impacting your daily life. Amen Clinics offers a whole-body approach and is staffed with qualified medical professionals to help with both digestive health and mental health issues.
Gut health issues and other mental health conditions can’t wait. At Amen Clinics, we provide personalized, science-backed treatment plans designed to target the root causes of your symptoms. Our 360-approach includes brain SPECT imaging, clinical evaluations, innovative therapeutic techniques, medications (when necessary), and holistic lifestyle recommendations to promote the health of your brain, body, and mind. Speak to a specialist today at 888-288-9834 or visit our contact page here.
If you’re worried about forgetfulness, you might want to take a look in your kitchen cupboards. Why? Because some of the most common herbs and spices that people use to add flavor to foods may also fight memory loss.
According to research, there’s a growing body of evidence suggesting that spices may prevent or even halt neurodegenerative disorders commonly seen in aging, such as Alzheimer’s disease.
The following nine kitchen staples have solid scientific evidence showing neuroprotective and memory-enhancing properties. Be sure to stock up on them the next time you go to the market.
In this blog, you’ll discover the best herbs for memory loss, tasty ways to consume them, and more.
Is your spice rack stronger than your medicine cabinet? When it comes to memory, your spice rack is a great place to start. Herbs and spices that support memory include cinnamon, curcumin (from turmeric), saffron, sage, and more.
Is your spice rack stronger than your medicine cabinet? When it comes to memory, your spice rack is a great place to start. Common herbs and spices that support memory function and brain health include cinnamon, curcumin (from turmeric), ginger, mint, nutmeg, rosemary, saffron, sage, and thyme.
Cinnamon promotes greater blood flow to the brain. Increased cerebral blood flow is associated with better memory, particularly in older adults and individuals with cognitive impairment. Cinnamon additionally has properties that help to inhibit tau aggregation, a hallmark pathology of Alzheimer’s disease.
It has also been shown to lower cholesterol, fasting glucose, and HbA1c levels and improve insulin sensitivity.
Try This: Cinnamon makes a wonderful addition to hot beverages, smoothies, baked goods, hot cereal, and even some chicken dishes. Sprinkle 1 teaspoon of cinnamon in your morning shake for a brain healthy way to start your day.
A polyphenol mix from turmeric root that is used in curry, curcumin contains at least three curcumoinoids that have been shown to decrease beta-amyloid plaques and inflammation.
In a double-blind, placebo-controlled study, a special curcumin preparation with enhanced absorption (Longvida) improved memory and attention after just 1 hour. After 4 weeks, working memory, energy levels, calmness and contentedness (as measures of mood) and even fatigue induced by psychological stress were all significantly improved.
Try This: Curcumin comes from the turmeric root. Sprinkle 1-2 teaspoons of turmeric spice in soups, stew, or curries.
An anti-inflammatory agent, ginger may protect against neurodegenerative diseases by reducing the oxidative stress that causes brain cells to age and die.
Try This: To make a fragrant ginger tea, grate three teaspoons of fresh ginger root, place it in one cup of boiled water, cover and steep for 10 to 15 minutes. Strain before drinking.
When most of us think of mint, we typically think of toothpaste, gum, or breath fresheners. But mint leaves possess other powerful health benefits. According to a study published in the International Journal of Neuroscience, the scent of peppermint improves memory and focus.
Try This: Add mint leaves to water or smoothies, or chop and add to any salad to give it a fresh, summery twist.
This aromatic spice contains myristicin, which helps to prevent the formation of beta amyloid plaques (the plaques seen in Alzheimer’s disease). It also contains eugenol, a compound thought to be cardioprotective.
Try This: Though commonly used in baking, nutmeg adds a delicious twist to lamb stew.
This well-known herb contains compounds that offer protection from the cognitive decline associated with dementia. Research suggests that rosemary may also provide new hope in the treatment of Parkinson’s disease. Just the smell of rosemary has been shown to help memory.
Try This: Probably one of the most versatile herbs for creating marinades and salad dressings, rosemary adds great flavor to salads, poultry, and meat.
As depression is associated with memory problems and forgetfulness, mood-boosting saffron can help to improve memory in people with memory loss issues.
One study found that saffron may improve memory in people with Alzheimer’s disease. In addition, multiple studies at the University of Teheran in Iran show that saffron is as effective as antidepressant medication in treating people with mild to moderate depression.
Try This: Add about ½ teaspoon of saffron to two cups of quinoa while cooking for a mood-boosting side dish.
This herb helps memory by inhibiting an enzyme that breaks down acetylcholine, which makes more acetylcholine available. Acetylcholine plays a critical role in memory, learning, and attention.
A 2017 review of the existing scientific evidence on sage shows that the aptly named spice revs up memory in both the younger and older generations, and it also minimizes the cognitive decline associated with Alzheimer’s disease.
Try This: Add two tablespoons of chopped fresh sage leaves to enhance the flavor of winter soups.
This flavorful herb helps to protect neurons from premature aging, as well as to increase the amount of active DHA (docosahexaenoic acid) in the brain. These effects support working memory, executive function, and mood, as well as protect against brain atrophy.
Related: 10 Best Brain Foods for Mood, Memory, Focus and Cognitive Health
Try This: The next time you roast a turkey, rub it with two tablespoons of chopped fresh thyme leaves in addition to your other favorite herbs before cooking.
Start to view herbs and spices through the prism of brain health. A great way to enjoy their brain-protective benefits is to begin to use them to enhance foods you already enjoy. Sprinkle them into them into your food daily.
You can also let them inspire you to prepare new types of dishes. They can bring a splash of creativity into your meals! You may even want to consider planting some fresh herbs in your garden or in a planter on your patio or windowsill to have fresh herbs on the ready.
Saffron appears to be the most effective herb in helping to reduce dementia-related symptoms, research has shown.
In a human study, saffron supplementation of 30 mg a day for 16 weeks showed better outcome on cognitive performance than placebo in patients with mild to moderate Alzheimer’s disease (AD).
Additionally, in an extension of the study (a 22-week double-blind, randomized, controlled trial) saffron extract boosted cognitive improvement to the same level as the Alzheimer’s disease medication donepezil in patients with mild to moderate AD, but with fewer side effects.
A later one-year study comparing the effects of saffron supplementation and the Alzheimer’s disease medication memantine showed that saffron performed equally as well as memantine in supporting cognitive improvement, again with fewer side effects.
Researchers believe that saffron’s effects in treating mild-to-moderate AD may possibly be attributed to its ability to inhibit the aggregation and deposition of beta-amyloid plaques.
Typical culinary use of these herbs and spices is generally safe for most people. However, used in larger amounts or over prolonged periods, there’s a greater chance of side effects. Some caution is needed if consuming these herbs with other medications or during pregnancy.
Take note of the following precautions:
Cinnamon
When used in larger amounts or for long periods of time, cinnamon is sometimes associated with side effects, most commonly gastrointestinal problems or allergic reactions. Cassia cinnamon contains a chemical called coumarin, which can be harmful to your liver in high amounts or prolonged use. Ceylon cinnamon in larger amounts during pregnancy is considered unsafe.
Curcumin (from turmeric)
In high amounts, turmeric can cause abdominal pain, nausea, and diarrhea.
Ginger
Ginger can have side effects such as abdominal discomfort, diarrhea, heartburn, and mouth and throat irritation in some people. Additionally, it can act as a blood thinner, and high doses can increase the risk of bleeding, especially for individuals on anticoagulant medication.
Mint
Mint can exacerbate heartburn and gastrointestinal symptoms in some individuals.
Nutmeg
High doses or long-term consumption of nutmeg can be neurotoxic and cause delirium, hallucinogenic effects, and other side effects. Nutmeg can interact with medications that increase acetylcholine levels, such as those for Alzheimer’s and glaucoma, which may increase their side effects.
Rosemary
Taking very large or medicinal amounts of rosemary leaf is considered unsafe and can cause side effects like vomiting, sun sensitivity, and skin redness.
Saffron
Consuming large amounts of saffron can cause nausea, vomiting, dizziness, dry mouth, appetite changes, and stomach problems. Saffron can also trigger allergic reactions and may interact with blood pressure and blood thinner medications. It may be unsafe for pregnant women and people with bipolar disorder or heart conditions.
Sage
Some species of sage, including common sage (S. officinalis), contain a chemical called thujone that can be toxic if consumed in large amounts. It may be unsafe to use sage during pregnancy.
Thyme
Thyme may interact with Alzheimer’s disease medication by affecting levels of certain brain chemicals. It can also interact with the effects of estrogen-based medications.
Research shows that certain herbs and spices like turmeric, rosemary, and saffron contain powerful compounds that reduce inflammation, increase blood flow, and protect brain cells from oxidative stress.
These effects can improve memory, focus, and mood while lowering your risk of age-related cognitive decline.
While natural herbs and spices can support brain health, they shouldn’t replace prescribed treatments without medical supervision.
At Amen Clinics, we use brain SPECT imaging to identify underlying causes of memory loss and then personalize treatment, which may include nutritional support, lifestyle changes, supplements, or medications when needed.
At Amen Clinics, we look at your brain to find the root causes of forgetfulness or cognitive decline.
Using advanced brain SPECT imaging, lab testing, and clinical evaluation, we create a customized plan that may include targeted nutrients, dietary recommendations, cognitive training, and other brain-boosting therapies to optimize memory and slow or prevent further decline.
Did you know that some people in their 80 years or older have the same memory ability as people 20 to 30 years younger?
It’s true.
These memory whizzes are called “superagers.” Scientists at the Northwestern University Super-Aging Research Program have been studying superagers for 25 years hoping to discover how they’ve avoided common age-related cognitive decline, as well as more serious neurodegenerative disorders like Alzheimer’s disease.
In a 2025 study published in Alzheimer’s and Dementia, the super-aging researchers disclosed a groundbreaking finding. It turns out that this diverse group of superagers has one unifying commonality: they’re super social.
Did you know that some individuals 80 years or older have the same memory ability as people 20 to 30 years younger? It’s true! These individuals are called “superagers” and they all share one common trait.
It appears that forming meaningful social connections and maintaining social relationships may play a key role in the lasting healthy cognitive function these superagers enjoy.
Here’s what you need to know about superagers and the steps you can take to become one yourself.
Superagers are a rarity, accounting for less than 10 percent of the older population. Experts define them as people who are 80 or over who have memory skills equal to those of individuals who are 20 to 30 years younger.
They also have younger-looking brains—less shrinkage and fewer Alzheimer’s disease–type changes in the brain.
Much more common among aging individuals is what is called cognitive decline. They experience some brain changes and cognitive deficits that occur as part of the aging process, but their ability to function in everyday life is not impaired.
Chiefly, researchers have found that brain aging impacts some cognitive abilities, such as processing speed and some memory functions, visuospatial, language, and executive function abilities.
Medical research has identified the following features as characteristic of normal cognitive aging:
Many health professionals refer to this as “normal cognitive decline.”
However, Dr. Daniel Amen and the brain health specialists at Amen Clinics have found that cognitive decline may be common, but it is not normal. In fact, the brain-imaging work at Amen Clinics shows that age-related deficits can be reduced with lifestyle interventions, according to research.
Related: How Old Is Your Brain (And How to Make It Younger)
Unfortunately, there are millions of individuals who have cognitive decline and structural changes in the brain that are more dramatic. These people may suffer from either mild cognitive impairment (MCI) or some type of dementia, such as Alzheimer’s disease.
When concerns with memory go beyond what’s considered normal cognitive changes, the symptoms may be due to mild cognitive impairment. Symptoms of MCI include trouble with memory, language, and judgment.
Yet, while the symptoms are more serious than normal cognitive aging, they still don’t impair daily functioning.
Related: What Is Mild Cognitive Impairment?
It’s estimated that roughly 8 million U.S. adults suffer from MCI—and about 90 percent of them are unaware they have it.
Some of the most common symptoms of mild cognitive impairment may include:
It’s not uncommon for people with MCI to also experience depression, anxiety, short temper/aggression, or a lack of interest in life. More people with MCI than without it will eventually develop dementia.
Dementia is an umbrella term for certain neurodegenerative diseases. There are four common types of dementia that damage important brain functions and lead to:
Dementia significantly interferes with a person’s ability to perform everyday activities like bathing, dressing, cooking, managing finances, driving, and social engagement. As dementia advances, the level of support needed for care and increases as well.
An estimated 55 million people around the world live with some form dementia. More than 6.5 million U.S. adults currently have Alzheimer’s disease, the most common form of dementia, and that number is expected to double by 2050.
Common signs and symptoms of dementia may include the following:
There’s no single cause of MCI and dementia, but rather a host of risk factors that contribute to its development, including:
Over two decades ago, researchers at the Cognitive Neurology and Alzheimer’s Disease Center at Northwestern University decided to study what is going right in the aging brain as opposed to studying pathology.
They became aware of certain individuals who appeared to defy normal brain aging, more serious memory deficits, and neurodegenerative issues. They sought to study these people in hopes that it might provide information helpful in treating Alzheimer’s disease and other forms of dementia and launched the SuperAging Program in the year 2000.
They coined the term superager and defined it as an individual 80 years or older with a demonstratable memory test score at or above the norm of 50- to 65-year-olds.
During initial recruitment, just 10 percent of the people screened who believed they had outstanding memories were included in the research. Since its inception, the program has studies 290 superagers. A total of 79 of these individuals donated their brains to the program for autopsy research after death.
In an initial study, published 12 years into the program, the researchers noted that superagers exhibit significantly greater cortical thickness and volume than their cognitively normal age-matched peers. In addition, they show no cortical atrophy.
Since this region is associated with attention, and attention supports memory, the finding reveals that keen attention may possibly be what supports the exceptional memory function in superagers.
In the 2025 study published in Alzheimer’s and Dementia mentioned earlier, the SuperAging Program researchers compiled new and revelatory observations based on over 20 years of data.
Here are some of the characteristic findings about superagers:
The importance superagers place on building and maintaining social connections was one of the most significant commonalities noted about them.
Their high sociability makes sense and even aligns with previous studies on aging populations. Indeed, social connections and aging well are closely linked.
Highly social people are more resistant to cognitive decline as they grow older, research shows. Studies also suggest a link between larger brain size and greater social connectedness.
On the other hand, loneliness, defined as having a lack of meaningful social connections, appears to have a detrimental impact on aging brains as it is associated with cognitive decline, memory loss, and increased dementia risk.
A 2024 review study on loneliness and aging analyzed data from more than 600,000 participants. It found that feeling lonely increases the risk for dementia by 31 percent.
Related: 7 Ways to Be Less Lonely
While other factors are at play in superagers, this finding alone speaks volumes in terms of the potential protections an aging brain may enjoy from an individual developing strong social connections.
Scientists have discovered that superagers’ brains have special features that help explain why they stay sharp and socially connected well into later life.
Here’s what makes their brains different:
Being more social may be one of the keys to achieving superager status. However, researchers believe what it’s probably a combination of behavior, as well as genetics and biology that makes superagers.
That said, building and maintaining meaningful social connections may help to protect your memory and brain function. Enjoying quality social connections, of course, will also add to your overall well-being.
Consider taking an art class, joining a singing group, pursuing a hobby, trying in-person recreational sports, volunteering, or getting involved at a church. New activities also boost neurogenesis and brain plasticity, which also helps to boost and protect your brain health.
Remember that a variety of relationships lead to greater well-being as they fulfill different types of needs.
While not everyone may reach superager status, research shows that brain-healthy habits—such as staying socially connected, eating well, exercising, and keeping your mind active—can protect memory and slow cognitive decline. At Amen Clinics, we use brain SPECT imaging and personalized treatment plans to help you strengthen your brain at any age.
At Amen Clinics, we don’t just treat symptoms—we look at the root causes of memory loss and cognitive decline. Using brain scans, lab testing, and a whole-person approach, we identify issues such as poor blood flow, inflammation, hormonal imbalances, or untreated head trauma that may be contributing to memory issues. Then we create targeted solutions to optimize brain health.
It’s never too late to take action. Amen Clinics offers advanced diagnostic tools and comprehensive care plans—including lifestyle strategies, nutritional support, and innovative therapies—that can help slow or even reverse decline. Many patients notice improvements in memory, focus, mood, and quality of life after treatment.
Memory loss, cognitive decline, and other mental health conditions can’t wait. At Amen Clinics, we provide personalized, science-backed treatment plans designed to target the root causes of your symptoms. Our 360-approach includes brain SPECT imaging, clinical evaluations, innovative therapeutic techniques, medications (when necessary), and holistic lifestyle recommendations to promote the health of your brain, body, and mind. Speak to a specialist today at 888-288-9834 or visit our contact page here.
Weintraub S, Gefen T, Geula C, Mesulam MM. The first 25 years of the Northwestern University SuperAging Program. Alzheimers Dement. 2025 Aug;21(8):e70312.
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Luchetti, M., Aschwanden, D., Sesker, A.A. et al. A meta-analysis of loneliness and risk of dementia using longitudinal data from >600,000 individuals. Nat. Mental Health 2, 1350–1361 (2024).
Have you noticed that familiar scents—like peanut butter, fresh lemon, sweet strawberries, or even natural gas—don’t smell as strong as they used to, or that you can’t detect them at all? Losing your sense of smell might seem like just a minor inconvenience, but research shows it can be an early warning sign of bigger brain health concerns.
In fact, a declining ability to smell everyday odors is strongly linked to a higher risk of memory problems. Studies reveal that significant olfactory dysfunction can even be one of the earliest indicators of mild cognitive impairment (MCI) and dementias such as Alzheimer’s disease.
In recent years, researchers have been uncovering a fascinating link between scent and brain health. A growing body of evidence suggests that olfactory therapy—also called olfactory enrichment or smell therapy—may support cognitive function and memory.
This approach works by repeatedly stimulating the olfactory nerves and brain pathways involved in processing smells through exposure to a variety of scents. Early findings indicate that this simple practice could enhance memory and even serve as part of an early intervention strategy for those at risk of dementia, including Alzheimer’s disease.
In the sections ahead, you’ll discover how your sense of smell is connected to brain function, why it matters for dementia prevention, and practical ways to strengthen your olfactory system to help protect memory and cognitive health.
Smell therapy, which involves stimulating the olfactory nerves and brain pathways responsible for processing smells through repeated exposure to varied scents, may help to improve cognition and memory in adults at risk for dementia.
Dementia is an umbrella term for progressive neurodegenerative diseases that deteriorate brain function. There are several types of dementia that lead to cognitive impairment, memory loss, difficulty with language, and changes in behavior and personality.
Sadly, dementia is recognized as a global healthcare challenge, with an estimated 55 million people around the world living with some form of this neurodegenerative disease.
Alzheimer’s disease is the most common form of dementia, accounting for approximately 60-80 percent of all cases. In the U.S., it’s estimated that Alzheimer’s affects about 6.7 million Americans.
Common signs and symptoms of dementia may include the following:
There are many factors that lead to the development of dementia, including genetics and lifestyle factors. The underlying pathology of Alzheimer’s disease is generally believed to be the buildup of beta amyloid plaques that occurs between neurons (brain cells) and an accumulation of tangles of abnormal tau protein inside the neurons.
However, this theory is not settled science, and some researchers doubt its validity as a recent article in the Journal of Alzheimer’s Disease points out.
Importantly, brain-imaging research shows that changes in the brain typically develop more than a decade before a clinical diagnosis of Alzheimer’s.
At Amen Clinics, brain SPECT imaging studies show that changes associated with Alzheimer’s disease can be detected on SPECT scans more than 20 years before cognitive impairment symptoms develop.
With many questions about memory loss and Alzheimer’s disease still to be answered, scientists have become increasingly interested in the olfactory connection to memory.
Related: COVID Depression: What Does Sense of Smell Have to Do With Moods?
Have you noticed how certain smells can powerfully conjure memories from earlier times in your life? Maybe it’s the scent of a perfume your late grandmother wore. Or perhaps the pleasant and familiar smell of fresh-cut grass takes you back to your youth playing in the yard. These scent-triggered memories are often filled with emotion and nostalgia.
There’s a reason your memories are tied to certain scents. It has to do with the center for processing scent in your brain—the olfactory cortex—being located very close to the brain’s memory and emotional centers. The area called the olfactory bulb, where scent signals are first received, has direct neural pathways to these centers, which allows smells to directly influence emotions and memory.
Memories associated with scent are generally considered more powerful, vivid, and emotionally impactful than other sense memories. Indeed, one research study comparing memory response to visual and olfactory cues clearly showed a greater memory recall response to smells.
That may have to do with how different sensory information is processed in the brain. Whereas nerve signals that relay information about sight, taste, touch, and sound first go to the brain’s thalamus to be redirected, scent information goes directly from the olfactory bulb to the brain’s amygdala and hippocampus, bypassing the thalamus altogether.
Part of the limbic system, the amygdala and hippocampus are the brain’s centers of emotion and memory, respectively. The hippocampus is involved in storing and organizing memories.
If it determines a smell is important—such as when it’s connected to an especially emotional moment—the hippocampus can file the information and store it long-term. Even many decades later, the same scent can stir the memory and feelings of that important moment.
The direct neural pathway from the olfactory bulb to the brain’s emotional and memory centers may explain the association between impaired sense of smell and memory loss revealed in research.
A growing body of research has revealed that olfactory dysfunction is associated with a higher risk of mild cognitive impairment and dementia, including Alzheimer’s disease.
One longitudinal, population-based study tracked more than 1,500 participants who were within a normal range of overall cognitive function at baseline for 10 years. The study found that individuals who rated their olfactory sensitivity as “worse than normal” were more likely to develop dementia than those who reported normal sense of smell.
Additionally, low scores on an odor identification test also predicted heightened risk of dementia.
A more recent 12-year population study published in 2025 in Alzheimer’s & Dementia found that olfactory dysfunction is associated with increased risk of dementia.
Importantly, the study also revealed a stronger risk of dementia in individuals who suffered from severe olfactory impairment or anosmia (having no sense of smell at all). And the strongest dementia risk was associated with individuals who had both a genetic risk of Alzheimer’s disease and anosmia.
Unfortunately, our sense of smell naturally diminishes with age. Olfactory function can also be impacted by infections such as COVID, lifestyle factors like smoking, as well as environmental influences such as pollution.
Statistics indicate that about 11 percent of Americans experience trouble smelling in their 50s, and that number continues rising each decade. A full 39 percent of individual over the age of 80 have difficulty identifying scents.
Experts suggest that improving olfactory function with smell therapy may offer a potential way to treat or prevent dementia and Alzheimer’s disease.
Related: Can You Pass These Two Tests That Predict Dementia?
A diminished sense of smell may be reversible, according to research. And it may involve something as simple as regular use of an essential oil diffuser.
What’s more, improving olfactory function may help to improve brain and memory function.
In smell therapy, people are consistently and repeatedly exposed to different scents. Research suggests that taking this action can potentially:
Research is now exploring if this kind of therapy may help to reverse or prevent memory loss and boost cognition.
A review study published in 2022 in the medical journal Dementia analyzed 20 research studies that used olfactory stimulation (smell therapy) to improve cognitive function. Although the results were mixed, the review showed some promise and supported further investigation of olfactory stimulation as a non-drug intervention for individuals with dementia.
A new study, conducted by researchers at the University of California, Irvine, explored the effect of overnight olfactory enrichment to retain or improve cognition, including memory, in healthy older adults.
For this study, they recruited a group male and female adults (ages 60-85) who were randomly assigned to either the olfactory enrichment group or a control group. Those who underwent smell therapy were exposed to seven essential oils each night for two hours using a diffuser.
Cognitive tests and MRI exams were performed at the start and closing of a six-month period.
Remarkably, the group who underwent olfactory enrichment showed a 226 percent improvement in verbal learning and memory testing as well as improved functioning in certain areas of the brain compared to the control group.
The promising results suggest that minimal, nightly olfactory therapy produces improvements in both cognitive and neural functioning. Although it’s a small study, the implications are far-reaching.
Olfactory enrichment may very well provide an effective, low-effort pathway to improved brain health. It’s possible that smell therapy for Alzheimer’s prevention and other forms of dementia may become a common practice in the future.
You may have already noticed a change in your ability to detect smells. If so, it’s a good indication to see an ear, nose, and throat specialist to have your olfactory function tested.
There are self-testing odor identification kits available at pharmacies and online as well. They provide additional information about how well you are able to identify scents, but they are not a replacement for consulting a physician.
The good news is that your olfactory abilities can be improved. Experts say that you can begin at home by smelling four different strong-smelling items you typically find at home. It might be a spice, coffee, or a fragrant flower or herb from your garden.
Smell them in the morning and evening for 30 seconds each. You can switch up the scents as well. Over time, this can help develop your sense of smell.
If you (or someone you love) are experiencing any of the signs and symptoms of memory loss listed above, reach out to a medical doctor as soon as possible.
At Amen Clinics, we use brain SPECT imaging along with a detailed clinical evaluation, lab testing, and a review of medical, psychological, and lifestyle factors. This comprehensive approach helps us identify the root causes of memory loss—not just the symptoms.
Traditional psychiatry rarely looks at the brain directly, but at Amen Clinics, SPECT scans show blood flow and activity patterns. These images can reveal early changes associated with Alzheimer’s disease years before symptoms appear, helping us intervene sooner.
Our treatment plans are personalized and may include nutritional strategies, natural supplements, medications (when appropriate), cognitive training, psychotherapy, and lifestyle interventions to strengthen brain health. By targeting each patient’s unique needs, we help slow decline and optimize cognitive function.
Memory loss and other mental health conditions can’t wait. At Amen Clinics, we provide personalized, science-backed treatment plans designed to target the root causes of your symptoms. Our 360-approach includes brain SPECT imaging, clinical evaluations, innovative therapeutic techniques, medications (when necessary), and holistic lifestyle recommendations to promote the health of your brain, body, and mind. Speak to a specialist today at 888-288-9834 or visit our contact page here.
Quarmley M, Moberg PJ, Mechanic-Hamilton D, et al. Odor Identification Screening Improves Diagnostic Classification in Incipient Alzheimer’s Disease. Journal of Alzheimer’s Disease. 2016;55(4):1497-1507. doi:10.3233/JAD-160842 https://journals.sagepub.com/doi/10.3233/JAD-160842
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Blood sugar plays a crucial role in how well your brain functions. As you age, keeping it balanced becomes even more important.
Studies showing that high blood sugar can accelerate cognitive decline and increase the risk of neurodegenerative diseases like Alzheimer’s disease. In fact, research shows that type 2 diabetes has been associated with a staggering 60% increase in risk for dementia. That’s why some experts refer to Alzheimer’s as “type 3 diabetes.”
Scientists continue to research the connection between blood sugar levels, brain aging, and dementia, so we can all live healthier lives well into our golden years.
Your brain is a powerhouse organ that needs the right balance of hormones, glucose, proteins, and other nutrients to function at its best. A 2024 study published by the American Diabetes Association found that people with high blood sugar levels—even those without diabetes—experienced faster brain shrinkage over time.
For context, brain shrinkage refers to the loss of brain cells and the reduction in the size of brain regions. This kind of impairment affects your cognitive abilities like memory, decision-making, and problem-solving, which makes it more difficult to perform everyday tasks and maintain mental clarity.
More research shows that insulin resistance, a condition where the body struggles to process sugar effectively, is linked to memory loss and a higher risk of dementia—but what does this mean for you?
It all comes down to how blood sugar interacts with the blood-brain barrier—a protective shield that determines what gets in and out of your brain. Let’s break down this complex relationship and what you can do to protect your brain health.
The blood-brain barrier (BBB) is a protective shield of tightly packed cells that controls which substances can enter the brain from the bloodstream. It keeps harmful toxins, bacteria, and excess hormones out while allowing essential nutrients in.
However, when blood sugar levels remain high for extended periods of time, this barrier weakens and allows harmful substances to pass through and damage brain cells.
A 2023 study found that chronic high blood sugar can lead to increased inflammation and oxidative stress, both of which accelerate brain aging. Additionally, elevated glucose levels contribute to the dysfunction and breakdown of tight junctions in the BBB, making it more permeable to harmful proteins linked to Alzheimer’s disease.
Maintaining stable blood sugar levels can help you keep that crucial internal defense system intact.
Insulin is a hormone that helps regulate blood sugar levels. However, as people age, they can develop insulin resistance—meaning their cells stop responding properly to insulin. This condition is a major contributor to brain aging and memory problems.
A 2022 study published in American Physiological Society found that older adults with insulin resistance had reduced brain metabolism in areas responsible for memory and cognition. That’s because insulin resistance can trigger the buildup of amyloid plaques, a hallmark indicator of Alzheimer’s disease.
These findings highlight why controlling blood sugar is not just about preventing diabetes. Instead, a more sustainable goal should be about preserving your cognitive function as you age.
Chronic inflammation is a key driver of many age-related diseases. The Standard American Diet of highly processed foods and excessive sugar consumption are a major contributor. When you eat too much sugar, your body releases inflammatory cytokines, which can damage brain cells and accelerate cognitive decline.
People with high blood sugar have elevated levels of inflammatory markers in their brains that lead to faster neurodegeneration. This is when you may start to feel more anxious, experience more skin and digestive issues, and gain weight that is hard to lose.
Research has also linked excessive sugar intake to higher levels of C-reactive protein (CRP), a marker of systemic inflammation that has been associated with a higher risk of dementia. To protect your brain, it’s crucial to adopt an anti-inflammatory diet that limits sugar and focuses on brain-healthy foods.
Advanced glycation end products (AGEs) are harmful compounds that form when sugar molecules bind to proteins or fats in the body. These compounds accelerate the aging process and have been linked to cognitive decline.
A 2021 study found that high levels of AGEs contribute to increased oxidative stress in the brain that leads to faster memory loss and a decline in executive function. Additional research has shown that AGEs can impair the function of neurons, making it harder for brain cells to communicate effectively.
Reducing sugar intake and eating antioxidant-rich whole foods can help minimize AGE formation and protect your brain in the long run.
High blood sugar is increasingly being recognized as a major risk factor for dementia. Some researchers even refer to Alzheimer’s as “type 3 diabetes” due to the strong link between glucose metabolism and cognitive decline. This shows that managing blood sugar levels could be one of the most effective ways to prevent neurodegenerative diseases.
People with consistently high blood sugar levels have a 73% greater risk of developing dementia compared to those with stable blood sugar. This underscores the importance of keeping your blood sugar in check, not just for your health now, but specifically for long-term brain function now and in the future.
The good news is that you can take control of your brain health by making smart dietary choices. Here are a few foods that help stabilize blood sugar and provide essential nutrients that support brain function.
Research confirms that a Mediterranean-style diet, which emphasizes these whole foods, is associated with a lower risk of cognitive decline and dementia.
Beyond a nutrient-fueled diet, adopting certain lifestyle habits can significantly reduce the impact of blood sugar on brain aging. Take these tips and start implementing habits that prove oxygen-rich cerebral blood flow for better mental clarity.
Understanding the connection between blood sugar and brain aging empowers you to take action before serious problems arise. You can protect your blood-brain barrier by adopting brain-healthy habits that reduce your risk of cognitive decline and keep your mind sharp as you age.
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Lin WT, Kao YH, Li MS, Luo T, Lin HY, Lee CH, Seal DW, Hu CY, Chen LS, Tseng TS. Sugar-Sweetened Beverages Intake, Abdominal Obesity, and Inflammation among US Adults without and with Prediabetes-An NHANES Study. Int J Environ Res Public Health. 2022 Dec 30;20(1):681. doi: 10.3390/ijerph20010681. PMID: 36613000; PMCID: PMC9819548.
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Is there a link between anxiety and dementia? The answer appears to be a resounding yes. Anxiety is commonly seen in individuals with certain types of dementia. However, researchers are increasingly studying anxiety as a potential risk factor for dementia.
Indeed, a growing body of research suggests that anxiety experienced earlier in life might have a causal effect on the development of dementia later in life. Individuals with mild cognitive impairment may have a higher risk of developing dementia, which is relevant to the discussion about anxiety as a potential risk factor.
Anxiety disorders are the most common mental disorder affecting more than 40 million U.S. adults. Considering just 43.2% get proper treatment, the implications for dementia risk are significant. Here’s what you need to know about anxiety and its potential role in the development of dementia. Plus, you’ll discover ways to keep your anxiety levels in check.
General anxiety disorder (GAD) is characterized by persistent feelings of fear, worry, and unease. An individual’s anxious feelings are uncontrollable, and they are typically out of proportion for a particular situation or stressor.
This is different than the transitory anxiety we all experience. This type of anxiousness is usually related to an event or situation, such as the first day on a new job, a first date, or an exam.
People who have general anxiety disorders worry and feel nervous most of the time about everyday activities that do not pose a threat. Anxiety is disproportionately more common in women, teens, and those affected with attention-deficit hyperactivity disorder (ADHD), also known as attention-deficit disorder (ADD).
Common physical symptoms of anxiety include insomnia, heart palpitations (panic attacks), trouble concentrating, and dizziness. Anxiety disorder symptoms can run the gamut from mild (such as nervous feelings, tending to imagine the worst, or feeling tensed up) to severe (such as suicidal thoughts).
When anxiety goes untreated, it can wreak havoc in your life. It can put an individual at risk for other mental health conditions and physical health issues such as:
Mounting research suggests that untreated anxiety may impact your brain in such a way that it also sets you up for dementia later in life.
BASICS ABOUT DEMENTIA
Dementia is defined as a general and pervasive deterioration of memory, as well as at least one other cognitive ability, such as language and executive function. This can be due to various causes. The loss of cognitive function is pronounced enough to negatively impact an individual’s normal daily functioning, work, and social life.
Alzheimer’s disease is the most common form of dementia, accounting for 60-80% of memory loss cases. Ongoing research has shown connections between Alzheimer’s disease and various factors, such as stress and emotional dysregulation, indicating the complexity of its development and progression. But there are many other types of dementia, including:
Regardless of the type of dementia, memory loss is not normal, even for aging people.
There are multiple dementia causes or risk factors that lead to its development. In addition to the recent study findings suggesting anxiety as a risk factor, other common causes may include any of the following:
A marked association between anxiety and dementia has been noted in multiple studies over the past decade. However, until recently, researchers were not sure if anxiety was an early symptom of dementia or an independent risk factor.
Research findings indicate that individuals with mild cognitive impairment may have a higher risk of converting to dementia compared to those who are cognitively intact. This is relevant to the association between anxiety and dementia, as studies have included cohorts of participants with mild cognitive impairment to examine this link.
A systematic review published in the January 2022 issue of BMJ Open points to the latter. The review included four reliable studies involving close to 30,000 participants. All four studies indicated a positive connection between moderate to severe anxiety and the development of dementia later in life.
The researchers concluded, “Clinically significant anxiety in midlife was associated with an increased risk of dementia over at least 10 years.”
What’s more, the review’s authors noted that the findings indicate anxiety may be a risk factor for late-life dementia—and not a symptom. The authors additionally suggested that the link may be explained by the excessive stress response triggered by the anxiety.
Indeed, chronic stress and anxiety can cause ongoing suppression of the prefrontal cortex, as well as hippocampus atrophy, research has noted. These actions contribute to the development of dementia.
Another study found that chronic phobic anxiety may shorten telomere length in middle-aged and older women. Telomeres are structures found at the ends of chromosomes made from DNA sequences and proteins. Like the end of a shoelace, telomeres cap and protect the end of a chromosome from getting tangled or frayed.
Telomere length shortens with age. Shortened telomere length is associated with a greater likelihood of disease and poor survival. The study indicated that untreated chronic phobic anxiety is a possible risk factor for accelerated aging. Other research shows that short telomeres are associated with a greater risk of neurological and psychiatric disorders including dementia.
Emotional dysregulation, which is common with anxiety disorders, may also play into the development of dementia recent research indicates. It appears that emotional dysregulation can adversely impact the posterior cingulate and the amygdala—areas heavily involved in autobiographical memory and regulating emotions.
Regardless of the specific cause, anxiety is undoubtedly linked to an increased risk of developing dementia, especially as we grow older.
Anxiety can have a profound impact on cognitive function, particularly as we age. Research has shown that anxiety can impair attention, memory, and processing speed, leading to cognitive impairment. This can make everyday tasks more challenging and affect an individual’s ability to maintain independence.
Anxiety often reduces the ability to focus and pay attention, making it difficult to concentrate on tasks. This can be particularly problematic for older adults, who may already be experiencing some degree of cognitive decline. Additionally, anxiety can affect memory, making it harder to learn new information and recall existing memories.
Chronic anxiety can also lead to structural changes in the brain. Studies have shown that prolonged anxiety can reduce the volume of the hippocampus, a region critical for memory and learning. This reduction in hippocampal volume is associated with cognitive decline and an increased risk of developing dementia.
Moreover, anxiety can exacerbate existing cognitive decline, creating a vicious cycle where anxiety and cognitive impairment feed into each other. This highlights the importance of managing anxiety to protect cognitive function and reduce the risk of dementia.
Stress is a well-known risk factor for dementia, and chronic stress can significantly accelerate cognitive decline. When we experience stress, our body’s “fight or flight” response is triggered, releasing stress hormones like cortisol. While this response is beneficial in short bursts, chronically elevated cortisol levels can be detrimental to the brain.
Chronic stress can lead to structural changes in the brain, including reduced volume in the hippocampus and prefrontal cortex. These areas are crucial for memory, learning, and executive function. Prolonged exposure to high levels of cortisol can damage these brain regions, leading to cognitive impairment and increasing the risk of dementia.
Additionally, stress can promote inflammation and oxidative stress, both of which are linked to cognitive decline and dementia. Inflammation can damage brain cells and disrupt neural communication, while oxidative stress can lead to the accumulation of harmful molecules that further damage brain tissue.
Research has shown that managing stress through relaxation techniques, regular exercise, and social support can help mitigate the risk of dementia. By reducing stress levels, we can protect our brain health and potentially delay or prevent the onset of cognitive decline.
Assessing individual risk for dementia is crucial for identifying those who may benefit from early intervention and prevention strategies. Several factors can increase the risk of dementia, including age, family history, and lifestyle choices.
Age is the greatest risk factor for dementia, with the risk increasing significantly after the age of 65. However, it’s not the only factor to consider. Family history also plays a role, particularly if a first-degree relative has been diagnosed with dementia. This genetic predisposition can increase an individual’s risk of developing the condition.
Lifestyle factors are also important to consider. Physical inactivity, social isolation, and a poor diet can all increase the risk of dementia. Engaging in regular physical activity, maintaining social connections, and following a healthy diet can help reduce this risk.
By assessing individual risk factors, healthcare providers can identify those who may benefit from early intervention and prevention strategies. This proactive approach can help delay the onset of dementia and improve the quality of life for those at risk.
In conclusion, understanding the impact of anxiety and stress on cognitive function, as well as assessing individual risk factors, is essential for mitigating the risk of dementia. By addressing these factors early on, we can take steps to protect our brain health and maintain cognitive function as we age.
You may wonder, “If anxiety is to blame for accelerated cognitive decline, does this mean that alleviating anxiety would minimize the risk of dementia?” It’s an excellent question that remains unanswered by science.
That said, there are many lifestyle actions you can take that can relieve anxiety. This can make you feel better in the short term and may possibly protect you against memory loss issues in the future.
Here are five natural ways to reduce your anxiety levels.
Cognitive behavioral therapy (CBT) helps to address negative self-talk and is the most effective therapy for reducing anxiety. Eye movement desensitization and reprocessing (EMDR) therapy helps reduce stress and anxiety related to trauma.
For example, coffee is associated with higher levels of anxiety as are many inflammatory foods. Consider a calming alternative to coffee like green tea, which still promotes alertness and mental clarity. You can also take nutritional supplements with calming ingredients like l-theanine (extracted from green tea), GABA, saffron, or magnesium.
Yoga, tai chi, biofeedback, and meditation have been shown to provide relaxation benefits according to research. Of course, a simple walk in nature can help alleviate anxiety too.
Anxiety can constrict your breathing to rapid, shallow breaths, which may impact your blood’s oxygen levels and increase anxiety further. Calm your nervous system by repeating 10 cycles of deep breathing. Research shows that diaphragmatic breathing practices may help bring down stress and anxiety levels.
Research indicates acupuncture may help to alleviate anxiety. Also, hypnosis, guided imagery, listening to soothing music, or progressive muscle relaxation may help to lessen anxiety and even offer additional benefits like better sleep.
If you struggle with anxiety, it doesn’t mean that you will develop dementia. But it is a warning signal to address it right away. Don’t hesitate to reach out to a mental health professional for help.
Reviewed by Amen Clinics Inc. Clinicians
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Memories make up the fabric of our lives. When memory problems occur, it’s like losing important pieces of ourselves, and it can impair every aspect of our lives. No problem is more closely associated with memory loss than Alzheimer’s disease, one of the most feared and devastating illnesses of all.
About 7 million Americans are currently living with Alzheimer’s, and that number is expected to nearly double by 2050. There is no cure on the horizon, but research shows that you can reduce your risk for Alzheimer’s disease and other types of dementia.
A 2024 study, published in The Lancet, concluded that eliminating, treating, or reducing 14 risk factors could delay or prevent nearly half of all cases of dementia worldwide.
This headline-making research comes nearly 20 years after Dr. Daniel Amen’s groundbreaking book Preventing Alzheimer’s, in which he outlined lifestyle changes that can reduce your risk for the disease. And it comes seven years after Dr. Amen’s book Memory Rescue, in which he detailed how many of the same modifiable risk factors included in The Lancet study can decrease your chances of developing the disease.
Additional brain-imaging research, including a study in Neurodegenerative Disease, shows that changes in the brain associated with Alzheimer’s begin decades before symptoms appear. This research suggests that the best way to sharpen your memory, reverse brain aging, and prevent Alzheimer’s and other dementia types is to eliminate, prevent, or treat all of the risk factors that steal your mind.
Dr. Amen coined the acronym BRIGHT MINDS to help you remember the 11 major risk factors for memory loss, including Alzheimer’s disease and other dementias.
Blood flow is critical for brain health. Surprisingly, the blood vessels that feed our brain cells age faster than those neurons, so keeping your brain healthy means taking care of your blood vessels.
A history of high blood pressure, heart disease, stroke, or a lack of physical exercise are common risk factors for blood flow problems. Managing high blood pressure through lifestyle changes and medication can improve blood flow and reduce the risks of cognitive decline and cardiovascular diseases.
R is for retirement, aging, and cognitive decline.
When you stop learning your brain starts dying. Your brain is like a muscle—the more you use it, the more you can use.
Advancing age is the single most important risk for memory loss and Alzheimer’s disease. A lack of new learning, social isolation, and loneliness increase the risk of age-related cognitive decline and memory problems.
Chronic inflammation harms your organs and can destroy your brain. Eating a diet of fast foods and processed foods is pro-inflammatory.
Having low omega-3 levels or high C-reactive protein levels in the blood are indicators of high inflammation.
Having a family history of Alzheimer’s disease or other forms of dementia increases your risk. However, a genetic vulnerability is not a death sentence.
It should be a wake-up call to proactively manage factors like blood pressure, as this can potentially reduce dementia risk.
Concussions and other traumatic brain injuries—even head injuries without a loss of consciousness—are major risk factors for memory problems. Having multiple head injuries increases your risk of cognitive decline.
Exposure to environmental toxins has been linked to health problems ranging from allergies and cancer to autoimmune and neurodegenerative diseases. Alcohol, marijuana, and other drugs prematurely age the brain, as do other toxins such as mold.
That’s because our bodies’ detoxification systems (the gut, liver, kidneys, and skin), can become overwhelmed, damaging the brain, and increasing the risk of memory problems, dementia, and cognitive impairment.
The health of your mind is an essential factor in the health of your memory. Mental health issues including depression, bipolar disorder, ADD/ADHD, post-traumatic stress disorder (PTSD), and chronic stress can all contribute to a higher risk of memory problems.
When your immune system isn’t functioning optimally, you may be more vulnerable to autoimmune disorders and infections (such as COVID-19), which can increase your risk of brain fog and memory issues.
The brain plays an important role in hormone production and is significantly influenced by hormones from other areas of the body. When hormone levels (such as thyroid, testosterone, or estrogen) are out of balance, you may be more prone to Alzheimer’s disease, as well as depression, diabetes, and other illnesses.
The word “diabesity” combines diabetes and obesity, both of which decrease the size and function of your brain. Diabetes damages blood vessels and eventually creates havoc throughout the body and brain, leading to cardiovascular disease, Alzheimer’s disease, vascular dementia, stroke, hypertension, and more.
Research in the journal Neurology shows that being overweight or obese in midlife is also associated with dementia later in life.
Decades of research have linked sleep problems, such as insomnia and sleep apnea, to a higher risk of memory problems and dementia. A 2021 study in Nature Communications found that people in their 50s and 60s who sleep less than 6 hours per night are more likely to develop dementia later in life.
The good news is that almost all of these risk factors are either preventable or treatable. Here are science-backed strategies to address the 11 major risk factors for memory loss.
Exercise for 30 minutes a day, eat foods that boost blood flow (such as beets and cayenne pepper), and take nutritional supplements such as ginkgo biloba.
Managing high blood pressure through these lifestyle changes can also significantly improve blood flow.
Make new learning part of your everyday life no matter how old you are.
Eat an anti-inflammatory diet, increase your intake of dietary omega-3 fatty acids with fatty fish (such as salmon or anchovies), and take supplements (such as fish oil, probiotics, and curcumins).
Additionally, following a Mediterranean diet, which includes a variety of fruits, vegetables, legumes, whole grains, and fish, while using olive oil as the primary fat, can provide significant anti-inflammatory benefits.
If you have a family history of dementia, it is critical to be serious about brain health as soon as possible. Get screened early for memory problems.
Clinical trials are underway to understand potential preventive measures and treatments, such as gene silencing, in people who have a genetic vulnerability for dementia.
Heal the brain from past head injuries with hyperbaric oxygen therapy (HBOT) and protect your head from future injuries. Wear a helmet when biking or skiing, refrain from contact sports, wear your seat belt, avoid climbing ladders, hold handrails when going down the stairs, and never text while walking or driving.
Avoid toxic exposure and support the four organs of detoxification:
Adopt brain-healthy habits, including daily physical activity and good nutrition. In addition, learn to eliminate your automatic negative thoughts (ANTs) and seek professional help to treat any mental health issues.
Embracing healthy lifestyle choices can further support brain health and reduce the risk of diseases like Alzheimer’s.
Boost your vitamin D intake and eat onions, mushrooms, and garlic. If you suspect a lingering infection, such as long COVID or Lyme disease, work with an integrative or functional medicine doctor who can properly diagnose and treat you.
Have your healthcare provider test your hormone levels and optimize them if necessary.
Eat a brain-healthy diet, eliminate sugar, and be calorie smart. Lifestyle factors such as maintaining a balanced diet and regular exercise play a crucial role in managing diabesity.
Aim for 7-8 hours of sleep per night and develop a nightly routine that promotes relaxation. Consider supplements, such as GABA, 5-HTP, melatonin, and l-theanine. If you snore, get an evaluation for sleep apnea and treat it if necessary.
Livingston, Gill et al. Dementia prevention, intervention, and care: 2024 report of the Lancet standing Commission. The Lancet, 2024, Volume 404, Issue 10452, 572 – 628. https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(24)01296-0/abstract
Amen DG and Rodman Shankle W. Preventing Alzheimer’s: Ways to Help Prevent, Delay, Detect, and Even Halt Alzheimer’s Disease and Other Forms of Memory Loss. Putnam Adult, 2004.
Amen DG. Memory Rescue: Supercharge Your Brain, Reverse Memory Loss, and Remember What Matters Most. Tyndale, 2017.
Ferrari C, Nacmias B, Bagnoli S, Piaceri I, Lombardi G, Pradella S, Tedde A, Sorbi S. Imaging and cognitive reserve studies predict dementia in presymptomatic Alzheimer’s disease subjects. Neurodegener Dis. 2014;13(2-3):157-9. doi: 10.1159/000353690. Epub 2013 Aug 7. PMID: 23942061.
Xu, W L et al. “Midlife overweight and obesity increase late-life dementia risk: a population-based twin study.” Neurology vol. 76,18 (2011): 1568-74. doi:10.1212/WNL.0b013e3182190d09
Sabia, Séverine et al. “Association of sleep duration in middle and old age with incidence of dementia.” Nature communications vol. 12,1 2289. 20 Apr. 2021, doi:10.1038/s41467-021-22354-2
Genomics Education Programme. Clinical trials show promise for first ‘gene silencing’ treatment for Alzheimer’s disease. Jan. 26, 2024. https://www.genomicseducation.hee.nhs.uk/blog/clinical-trials-show-promise-for-first-gene-silencing-treatment-for-alzheimers-disease/
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