Disclaimer: Wonder Foods offers this post for education purposes only. Please consult your Health Practitioner for personalised and specific information.

Your brain is your most valuable asset — and how well it works in 10, 20, or 30 years depends heavily on what you do today. While genetics play a role in dementia and Alzheimer’s, research suggests up to 40% of cognitive decline is preventable.

Here are the five most powerful, science-supported ways to protect your brain as you age.

1. Manage Blood Sugar (“Type 3 Diabetes”)

Many researchers now refer to Alzheimer’s as “Type 3 Diabetes” — meaning the brain becomes insulin-resistant just like the body.

When the brain can’t use glucose properly, neurons become under-fuelled, inflamed, and more vulnerable to Alzheimer’s changes.

Bottom line: stabilising blood sugar = protecting your brain.

2. Reduce Refined Carbs

The Mayo Clinic’s landmark study found:

• High-carb eaters had an 88% higher risk of cognitive decline
• Those eating more healthy fats had a 44% lower risk

High-carb diets spike blood sugar and fuel brain inflammation.
 Reducing refined carbs (bread, pasta, cereal, sweets) improves:

• Mental clarity
• Memory
• Long-term cognitive stability

You don’t need extreme diets — just fewer processed carbs.

3. Move Daily (Strength + Aerobic)

If exercise were a pill, it would be the most effective brain-protection drug ever discovered.

Research shows regular physical activity lowers dementia risk by 30–45%.

Even a daily 30-minute walk helps.
 For best results:

• 10,000 steps a day
• 2–3 strength training sessions weekly
• Avoid long periods of sitting

Movement boosts blood flow, BDNF (a brain-growth protein), mood, and insulin sensitivity.

4. Add Creatine for Brain Energy & Memory

Creatine isn’t just for the gym — your brain uses enormous amounts of it.

As we age, brain creatine levels drop, reducing mental energy and resilience.

Studies show creatine can:

• Improve memory
• Enhance cognitive processing
• Protect neurons from metabolic stress
• Support thinking during fatigue or stress
• Helps prevent brain fog

Dose: 3–5g per day.

5. Support Memory With Sunflower Lecithin (Choline)

Sunflower lecithin is rich in phosphatidylcholine, a major choline source — crucial for memory, cell repair, and brain structure.

Choline supports:

• Acetylcholine (learning & memory neurotransmitter)
• Nerve insulation (myelin)
• Lower homocysteine (a major dementia risk factor)
• Lower brain inflammation

Low choline intake is linked to poorer memory and higher dementia risk: take your Sunflower Lecithin.

The Quick Brain-Protection Blueprint

✔ Reduce refined carbs
 ✔ Walk 8–12k steps/day
 ✔ Strength train 2–3× weekly
 ✔ Add creatine
 ✔ Add sunflower lecithin
 ✔ Sleep 7–9 hours
 ✔ Reduce stress
 ✔ Stay socially and mentally active

Final Word

Dementia and Alzheimer’s aren’t inevitable.

Most of the big risk factors are lifestyle-driven and fixable.

Small changes today, better blood sugar control, more movement, and key nutrients like creatine and sunflower lecithin; can help keep your brain sharp, energised, and resilient for decades.

Protect your brain now. Your future self will thank you.

READ MORE: Dementia & Alzheimer’s: Protect Your Brain