“Keep Sharp” (2021) by Sanjay Gupta, MD, provides scientific support for the well-known recommendations to exercise, eat fruits and vegetables, and sleep well.

The rate of Alzheimer’s/cognitive decline is increasing, as the world population ages. Clinical trials of treatments designed to attack beta-amyloid plaques have largely failed. We need healthy versions of beta-amyloid and tau protein. If these components become damaged, they can misfold into sticky clumps, morphing into rope-like structures that interlock like the teeth of a zipper, sealed and difficult to pry apart.

Some people have plaques, but no cognitive decline. They may have a “cognitive reserve” which resists the effects of Alzheimer’s for a longer time.

Toxic substances such as lead, tetanus toxin, mercury, pesticides, insecticides, substances in plastic, food additives, and chemicals in general household goods, may increase the chances of developing dementia. Gupta warns against the use of benzodiazepines (Valium, Xanax) and OTC formulas such as benadryl, Nyquil, and PM products, all of which increase the risk of dementia.

Dr. Jeffrey J. Iliff (2012, Oregon Health Sciences) describes the “glymphatic system” of the brain, where sleep allows the system to cleanse brain cells and scrub away metabolic refuse. Dr. Gary Small (2018, UCLA) found significant improvement in memory and attention abilities after 18 months of taking 90 mg of curcumin twice daily. Curcumin is a component of turmeric, widely used in East Indian curry.

Self care now can make your brain behave better for a longer time.