Cognitive health, dementia and alzheimer’s

When a loved one begins to show signs of cognitive decline (such as memory loss, demntia or alzheimer’s), it can be a difficult and heartbreaking time for the person and their loved ones.

While there is no outright “cure”, a growing body of research suggests that certain simple, habits and lifestyle changes may help delay, slow or ease the process, something we can all take note of no matter our age.

In this blog we look at a number of lifestyle changes such as sleep, sunlight, vitamins and diet that may help.

Sleep and Daily Rhythm

Good sleep and regular daily routines are essential throughout life for brain health. Going to bed at a consistent time, temperature, removing distractions, and restricting eating and drinking before bed can greatly aid getting a good nights sleep.

Morning and evening sunlight also helps set the body’s internal clock, supporting better sleep. In the evening, focus on warm light rather than harsh or blue light from screens and LED lights to encourage your bodys natural melatonin release which aids sleep.

Research shows that consistent sleep and light patterns improve attention, reduce agitation, and may even slow memory loss in dementia.

Social Connection & Mental Stimulation

Staying socially connected and mentally engaged is one of the most powerful, and most human, ways to protect the brain. Regular interaction with others keeps neural pathways active, supports emotional well-being, and reduces stress hormones that can harm brain cells over time. Conversation, laughter, and shared experiences all stimulate areas of the brain involved in memory, attention, and problem-solving.

The goal isn’t constant busyness, but connection and purpose, whether that’s sharing meals, joining a walking group, volunteering, or simply spending time with loved ones.

Hearing loss

Linked to social connection and mental stimulus is hearing. Over time as hearing starts to fade the extra strain of trying to hear, combined with social withdrawal and reduced stimulation, can contribute to cognitive decline.

Even mild hearing loss in midlife can double the risk of dementia, and moderate to severe loss increases it up to fivefold. It’s worth arranging a routine hearing check for anyone showing early memory changes or withdrawal from conversation. Using hearing aids significantly reduces this risk, helping to preserve communication, confidence, and brain function.

Exercise and Movement

Regular movement is one of the most powerful and simplest ways to protect the brain as we age. Exercise increases blood flow, boosts nitric oxide production, and encourages the release of growth factors that help brain cells form new connections. Even gentle activity improves oxygen delivery, sleep quality, and mood all key foundations of cognitive health.

People who stay physically active have a lower risk of developing dementia, and in those already living with cognitive decline, regular exercise can slow progression and improve daily function. The best results come from combining aerobic exercise (such as walking, swimming, or cycling) with strength and balance activities, which together support both body and mind.

Vitamin D3 and Sunlight

Vitamin D3 plays an essential role in brain and immune function, and low levels have been linked with faster cognitive decline and depression in adults. The body makes vitamin D naturally through sunlight exposure. The problem is that in northern hemispheres it is hard to get sufficient exposure and in winter very unlikely.

Maintaining healthy vitamin D levels can support memory and mood, especially when combined with physical activity or omega-3 fats. When the British weather permits, getting UVB sunlight exposure helps with vitamin D, and during winter months a daily supplement is likely needed. When taking vitamin D3, it is a good idea to take K2-MK7.

Omega-3 and Omega-6 Fatty Acids

Omega-3 fatty acids, EPA, and especially DHA from fish oil, are key building blocks of brain cell membranes. They help reduce inflammation and support healthy signaling between brain cells.

Large studies have found that people who consume more omega-3s (such as from oily fish like salmon, mackerel, or sardines, or from supplements), tend to experience slower cognitive decline and have a lower risk of developing dementia.

Omega-6 fatty acids, particularly arachidonic acid (AA), also play crucial roles in the brain. AA supports nerve signaling and forms part of the brain’s structural lipids. Balance is key, too little can impair brain repair, while too much (relative to omega-3 intake) can promote inflammation.

B Vitamins

The B vitamins, particularly B6, B9 (natural folate), and B12 are essential for healthy nerve cells, and the production of neurotransmitters that support mood and memory. As we age, absorption of these nutrients can fall, especially in people with digestive issues, restricted diets, or those taking certain medications.

Low or “borderline” levels of B12 and folate have been linked with faster cognitive decline in Alzheimer’s disease and mild cognitive impairment. These deficiencies can raise homocysteine, a compound that damages blood vessels and brain tissue. Supplementation in deficient individuals can improve memory scores and lower homocysteine, while combined B-vitamin therapy may slow brain shrinkage and delay decline.

Folate, is the natural form of vitamin B9, is found in leafy greens, and many fresh vegetables and folic acid (an artifical checmical which is often added to foods as fortification”) is best avoided.

Sugar and Insulin Resistance

Emerging research shows that chronically high blood sugar and insulin resistance, often seen in type 2 diabetes and prediabetes, can damage the brain over time. This has led scientists to nickname Alzheimer’s disease “type 3 diabetes”, reflecting how impaired insulin signaling in the brain may accelerate memory loss and inflammation.

Reducing intake of sugars and refined carbohydrates, together with time-restricted eating or intermittent fasting, has been shown to improve insulin sensitivity and may help reverse insulin resistance.

Nitric Oxide

Nitric oxide (NO) is a tiny gas molecule made naturally in the body that plays a surprisingly big role in keeping us healthy. It helps blood vessels relax, improving circulation and oxygen delivery, especially important for the brain, which depends on a steady flow of oxygen and nutrients. Reduced nitric oxide levels are now recognised as a key feature in both vascular dementia and Alzheimer’s disease.

Diets rich in leafy greens, beetroot, and other nitrate-containing vegetables can support vascular and cognitive health by improving blood flow to brain regions involved in memory and decision-making. Maintaining a healthy oral microbiome is just as important: avoid overusing antibacterial mouthwashes, brush and floss regularly, and allow the mouth’s natural bacteria to do their work in producing nitric oxide

It’s also worth noting that oranl health more generally is important as gum disease (periodontitis) is directly linked to Alzheimer’s via inflammation and bacterial spread.

Infrared Light Therapy

Infrared or near-infrared (NIR) light therapy gently stimulates cells using invisible wavelengths of light that can penetrate the skin and reach underlying tissues. Early research suggests that this light may boost the energy factories of cells (the mitochondria), reduce inflammation, and improve blood flow in the brain — all processes that can decline with age.

A small UK pilot study at Durham University found that older adults who used a light-emitting helmet twice daily for four weeks showed improved memory and attention. Researchers at Newcastle and elsewhere are now exploring whether similar devices could benefit people with dementia. While results are still early, the therapy appears safe and low risk. Even without a device, encouraging gentle morning and late-afternoon sunlight exposure can offer mild natural infrared light and help regulate sleep and mood.

Conclusion

Caring for someone with cognitive decline can feel overwhelming, but small, consistent actions, such as a clean diet, balanced nutrition, fresh air, gentle light exposure, and compassionate connection can make meaningful differences to quality of life.

Science continues to evolve, and while none of these strategies can guarantee prevention or reversal, they offer hopeful, low-risk ways to nurture the body and brain. Sometimes, the simplest acts, a morning walk in the sun or a shared nutrional meal, reconnecitng with people and nature are the most powerful medicine of all.

Further resources