Today we’re going to talk about something that affects so many families—Alzheimer’s disease and cognitive decline—and more importantly, what we can do to help protect our brain health. Alzheimer’s is not just about memory. It impacts identity, relationships, and quality of life. And my family knows this all too well because my father died from this heartbreaking disease. But here’s the encouraging news:
Research shows that lifestyle choices can significantly reduce risk. And as believers, we also understand something deeper: Our minds and bodies are gifts from God—and we are called to steward them well.
Romans 12:2 says:
“Be transformed by the renewing of your mind.”
Today, we’ll explore seven practical, research-backed tips to prevent Alzheimer’s disease and protect your brain.
- Move Your Body to Protect Your Brain
Science tells us that exercise is one of the most powerful tools for brain health. It increases blood flow to the brain, which includes oxygen and nutrients, reduces inflammation, toxins, stress, and insulin levels, helps grow new brain cells, and may reduce harmful plaque linked to Alzheimer’s. Studies show people who exercise regularly can have up to a 40% lower risk of dementia.
My husband and I love to walk each day. Sometimes, when the weather is pleasant, I walk twice each day. Hiking, biking, dancing, jogging, swimming, walking, or any type of movement or exercise stimulates your lymphatic system to take out the trash in your body, and this includes your brain.
1 Corinthians 6:19 reminds us:
“Your body is a temple of the Holy Spirit.” Taking care of your body is not vanity—it’s stewardship.
- Feed Your Brain Wisely
What you eat and drink directly affects your brain. The Mediterranean and MIND diets are strongly linked to slower cognitive decline and lower Alzheimer’s risk. These diets emphasize dark, leafy greens, fish, nuts, olive oil, and berries.
Most of the neurologists I follow including Dr. Vincent Fortanasce and Dr. David Perlmutter, recommend eating a cup of blueberries each day for your brain and heart. Blueberries have been proven to enhance the endothelial lining of your blood vessels. Proper hydration is also important because your blood cells are 82% water, and your brain cells are 85% water.
As a result, my husband and I try to eat a cup of blueberries, healthy fats, and dark, leafy greens and drink half our body weight in fluid ounces each day. When we need a snack, we reach for nuts. These foods fight inflammation and protect brain cells. We get these foods in our daily smoothie, and the video on how to make this will be referenced below. This smoothie counts towards our hydration goals.
1 Corinthians 10:31 tells us:
“Whether you eat or drink… do it all for the glory of God.” Yes, we can honor God even with our eating and drinking. And we must get enough hydration each day for our brains to work properly and stay healthy.
- Keep Your Mind Active
Your brain is like a muscle—use it or lose it. Research shows that mental stimulation builds something called cognitive reserve, which helps the brain resist disease. Mental stimulation activities include reading, learning new skills or learning something new, putting together puzzles, and even music. We must continue to challenge and stimulate our brain.
Romans 12:2 says:
“Be transformed by the renewing of your mind.”
God designed your brain to grow, learn, and renew—not stagnate.
- Prioritize Sleep
Sleep is not just rest—it’s brain cleansing.
During deep sleep, your brain removes harmful toxins, including proteins linked to Alzheimer’s. Your brain also regenerates and restores during sleep. Poor sleep is linked to memory problems, cognitive decline, and increased dementia risk.
Most people need 7-9 hours of sleep. It’s also best to go to bed at the same time each night and reduce screen time before bed. And don’t charge your cell phone next to your bed. Your cell phone should be at least six feet away from your body when sleeping. Your bedroom should be dark and cool.
Psalm 4:8 says:
“In peace I will lie down and sleep, for you alone, Lord, make me dwell in safety.”
Never forget that your brain detoxes, regenerates, and restores when you sleep.
- Protect Your Heart to Protect Your Brain
What’s good for your heart is also good for your brain. Heart health and Alzheimer’s disease are intrinsically linked, as cardiovascular issues directly impact brain function by reducing oxygen and nutrient delivery. Common risk factors such as high blood pressure, diabetes, obesity, high cholesterol, and smoking can increase Alzheimer’s risk because these damage the blood vessels that supply your brain.
Research shows that combining healthy habits can reduce Alzheimer’s risk by up to 60%. It’s best to monitor your cholesterol levels, blood pressure and blood sugar, maintain a healthy weight, avoid smoking, and stay physically active.
Proverbs 17:22 says:
“A cheerful heart is good medicine.” Never forget that emotional and physical health are deeply connected. And I might add, “A healthy heart is good for the brain.”
- Stay Socially Connected
We were not created to live in isolation. Social interaction stimulates multiple areas of the brain, reduces stress, lowers depression, and supports cognitive health. Depression and stress can both contribute to cognitive decline. A recent John Hopkins study suggests that social isolation is a risk factor for dementia.
You can stay connected by spending time with family and friends, joining a church group, or volunteering to work around people.
Ecclesiastes 4:9 tells us:
“Two are better than one.”
Community is part of God’s design for your well-being and good for your brain.
- Avoid smoking and limit or abstain from alcohol.
Smoking is a major risk factor for Alzheimer’s disease and other dementias, with current smokers being up to 40% more likely to develop Alzheimer’s than non-smokers. It accelerates brain aging, causes vascular damage, and increases harmful inflammation. Quitting smoking, however, can significantly reduce this risk.
If you enjoy a glass of wine (or two) at the end of the day, you may want to think again. Even moderate alcohol use—two drinks or less in a day for men and one drink or less in a day for women—can affect the brain and may accelerate Alzheimer’s disease progression, according to research funded by BrightFocus Alzheimer’s Disease Research program. The researchers found that alcohol increased brain atrophy and amyloid plaque as well as accelerating the loss of neurons and connections between them.
Long-term, heavy alcohol consumption increases the risk of developing dementia and Alzheimer’s disease by accelerating brain aging, shrinking the brain, and boosting toxic amyloid plaques. While moderate drinking may not carry the same risk, excessive drinking increases dementia risk by roughly 300%. It can also cause independent types of alcohol-related dementia. My husband and I lost a good friend to alcohol-related dementia.
Research consistently shows that lifestyle matters. When we combine movement, healthy eating, mental stimulation, deep sleep, heart health, and strong social connections, we can significantly reduce the risk of Alzheimer’s disease.
But even beyond science, this is about something greater:
👉 Stewarding the life God has given us
We care for our minds not just to live longer—but to serve God and fulfill His purpose in our lives. Taking care of your brain is not just a health decision…It’s a spiritual responsibility.
View this message on YouTube:
Seven Research-backed Tips to Prevent Alzheimer’s Disease
Related video:
For Your Health,
Ginny
Ginny Dent Brant is a speaker and writer who grew up in the halls of power in Washington, DC. She has battled cancer, ministered around the world, and served on the front lines of American culture as a counselor, educator, wellness advocate, and adjunct professor. Brant’s award-winning book, Finding True Freedom: From the White House to the World, was endorsed by Chuck Colson and featured in many TV and media interviews. Unleash Your God-Given Healing: Eight Steps to Prevent and Survive Cancer was released in May 2020 after her journey with cancer and was recently awarded the First Place Golden Scrolls Award for Memoirs, a finalist in Serious Writers Book of the Decade, and Second Place in both Selah Awards for Memoirs and Director’s Choice Award for Nonfiction at the Blue Ridge Mountain Christian Writer’s Conference. It recently received the Christian Authors Network’s (CAN) Gold Award for Excellence in Marketing for reaching 62.5 million people with a message of cancer prevention and survival. It was written with commentary from an oncologist and was featured on CBN’s Healthy Living Show, Atlanta Live, and CTN’s Homekeepers along with over 75 media outlets. Learn more and cancer and wellness prevention blog and book information at www.ginnybrant.com.
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**** This content is strictly the opinion of Ginny Brant and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Ginny Brant nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. ****
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