You can reduce your risk for Alzheimer’s with a prevention plan that protects your brain …

She forgot where she parked. Again. Then came the missing words, the misread recipe, the confusion over why she was holding her car keys in the laundry room. At first, she laughed it off. But deep down, a chill of fear crept in. Was this just aging—or was it something worse?

These aren’t just passing lapses. They can be early signs of a brain in distress. And the truth is, many of us are unknowingly on that path.

Dr. Daniel Amen, a double board-certified psychiatrist and founder of the Amen Clinics, has spent decades studying how Alzheimer’s disease and other types of dementia take root and how to dramatically lower the risk before symptoms ever begin. His Alzheimer’s prevention program isn’t built on guesswork or hype. It’s a data-driven, brain imaging-informed, personalized strategy to protect the most important organ you have.

This is not inevitable
Age-related memory problems start to climb after age 45, and most people simply assume that forgetfulness is a natural part of aging. It’s not. In fact, many causes of cognitive decline are preventable, and Dr. Amen’s research shows that what damages your brain is often under your control.

Some risk factors are hardwired, like genetics or a family history of Alzheimer’s. But others come from head injuries, strokes, diabetes, or even untreated depression. Then there are the choices we make: a sedentary lifestyle, poor diet, mental stagnation, exposure to toxins, and stress.

The good news? Every one of those risk factors can be targeted and reduced. And the earlier you start, the better.

Risk is real, but so is reversal
According to Dr. Amen’s framework, the real power lies in identifying your unique risk profile and building a prevention plan tailored to your brain. This includes:

• • Getting moving – Physical activity is one of the most powerful tools for brain protection. Dr. Amen recommends a minimum of two sessions per week, though more is better. Exercise increases blood flow to the brain, supports neurogenesis, improves mood, and reduces insulin resistance — all of which contribute to lowering Alzheimer’s risk.
  • Learning like your life depends on it – New learning stimulates brain growth and strengthens cognitive reserve. Dr. Amen emphasizes regular mental challenges such as reading, learning new languages, picking up instruments, or even trying new routes to familiar places as practical ways to keep the brain adaptive and resilient.
  • Fueling wisely – A diet that stabilizes blood sugar, lowers inflammation, and supports brain chemistry is essential. The Mediterranean-style diet promoted by Dr. Amen emphasizes antioxidant-rich vegetables and fruits, omega-3 fatty acids from fish or supplements, nuts, seeds, olive oil, and lean protein. He also warns against excessive sugar, processed foods, and trans fats, which can accelerate brain aging.
  • Supporting brain chemistry – Alzheimer’s disease is associated with the loss of acetylcholine, a neurotransmitter critical for memory and attention. Dr. Amen’s program includes ways to enhance acetylcholine through choline-rich foods (like eggs), targeted supplements, and in some cases, medication. He also addresses the problem of excess glutamate, another neurotransmitter that, in high amounts, becomes toxic and contributes to brain cell death. Regulating glutamate through nutrition, stress reduction, and medical care can reduce this risk.
  • Identifying hidden risks – Using brain SPECT imaging and detailed medical history, Amen Clinics evaluate each patient for contributing factors like chronic infections, environmental toxins, sleep apnea, hormonal imbalances, and previous brain trauma. These are often overlooked in traditional care but can silently erode brain health over time if left unaddressed.

Memory loss has many faces
Not all dementia is Alzheimer’s. Dr. Amen has identified a broad spectrum of age-related memory disorders, from vascular dementia caused by restricted blood flow, to Lewy body dementia with its eerie hallucinations and Parkinson’s-like symptoms. Even chronic fatigue syndrome, brain trauma, and years of alcohol abuse can produce memory problems that look like dementia.

Each type has its own root causes, patterns, and treatment strategies. That’s why Dr. Amen emphasizes the importance of SPECT brain imaging to look at how the brain functions, not just what it looks like. It’s a radically different model than the standard medical approach, and it leads to dramatically more personalized interventions.

The earlier, the better – but it’s never too late
Most people wait until cognitive symptoms are obvious before taking action. But brain changes related to Alzheimer’s begin decades before memory fails. That’s why Dr. Amen urges people to begin prevention in their 40s or even earlier.

But even if symptoms have started, the brain has remarkable plasticity. It can heal. Dr. Amen’s clinics have seen patients with memory decline make measurable improvements in attention, focus, and recall by following his protocol.

The brain does not have to be a mystery, and decline is not a foregone conclusion. If you know your risks and take decisive, informed steps to protect your mind, you can preserve your memory and protect your brain for the years ahead.

Scotty