Beyond the gut, the health of your oral microbiome significantly influences your risk of future cognitive decline.

Engaging in 'effortful learning' of new, difficult skills drives neuroplasticity and strengthens your cognitive reserve, making the brain more resistant to decline.

Scientific studies suggest that at least 45% and potentially up to 80% of dementia cases are preventable through lifestyle and environmental changes.

Cruciferous vegetables like broccoli help increase levels of glutathione, which is the body's master antioxidant and aids in detoxification.

A study found that a regular walking program increased the hippocampal volume—the brain's memory center—in sedentary adults aged 55 to 80.

Physical activity helps shift the brain's resident immune cells, known as microglia, from a pro-inflammatory state to an anti-inflammatory one.

Chronic, unmanaged stress is now considered a causative factor for dementia, not just an association, as it can kill nerve cells in the hippocampus.

The brain's glymphatic system, which flushes out toxins like beta-amyloid, is particularly active during deep sleep.

A simple technique to switch off the stress response is the '3-4-5 breath': breathe in for three seconds, hold for four, and breathe out for five.

Consistently getting short sleep in midlife has been shown to increase the risk of developing dementia by up to 30%.