How to Reduce Alzheimer’s Risk: Tips from a Neurologist

Preventative neurology experts recommend specific dietary habits, heavy strength training routines, and mental novelty to actively reduce the long-term risk of developing Alzheimer’s disease and dementia. According to Dr. Kellyann Niotis, a preventive neurologist and assistant professor of neurology at Weill Cornell Medicine, traditional medical advice has historically lacked concrete, actionable lifestyle guidance for brain health.

Dietary Staples: Berries and Fatty Fish

Niotis incorporates specific daily and weekly nutritional rules into her routine to protect cognitive function, according to her clinical research and personal habits. She eats a serving of berries every single day. Berries contain high levels of polyphenols and antioxidants that help reduce oxidative stress and inflammation in the brain. Observational studies have linked regular berry consumption to slower rates of cognitive decline.

In addition to daily berries, Niotis aims to eat fatty fish twice a week, selecting varieties such as salmon, sardines, mackerel, and anchovies. These fish provide high levels of omega-3 fatty acids, specifically DHA and EPA, which support healthy brain cell membranes and suppress inflammation.

Hydration and Brain Fog Prevention

Proper daily hydration plays a direct role in maintaining concentration and attention, according to Niotis. Because human brains consist largely of fat and water, even mild dehydration can trigger symptoms of brain fog. To track her fluid intake, Niotis carries a large water bottle featuring volume markings.

Heavy Strength Training and Muscle Mass

Niotis exercises four to five times per week, combining cardio workouts with targeted strength training. According to Niotis, heavy strength training with lower repetition ranges builds essential muscle mass that protects against neuromuscular degeneration. Women face a particularly high risk of developing sarcopenia, an age-related loss of muscle mass linked to poorer cognitive outcomes and smaller hippocampal volume.

Furthermore, maintaining muscle mass directly reduces the risk of accidental falls and subsequent traumatic brain injuries in later life. Rather than utilizing light circuit machines with high repetitions, Niotis targets six to 10 reps of heavier weights across three or four sets to achieve progressive overload.

Mental Novelty and Cardiovascular Health

Challenging the brain with novel experiences helps build cognitive reserve, according to Niotis. She rotates her cardiovascular exercises between running, rowing, and cycling. During these cardio sessions, she targets short intervals of high intensity—reaching roughly 85% of her maximum heart rate, known as zone 4—for periods of up to two minutes before recovering.

Beyond physical exercise, Niotis prioritizes diverse social interactions to expose her brain to new language, thoughts, and ideas. This ongoing mental stimulation fosters cognitive connectedness and mental sharpness.

Frequently Asked Questions

What foods does a preventive neurologist eat for brain health?

According to Dr. Kellyann Niotis, her daily diet includes antioxidant-rich berries and fatty fish like salmon, sardines, mackerel, and anchovies consumed twice a week.

How does strength training help prevent cognitive decline?

Lifting heavier weights with fewer repetitions builds muscle mass, which studies link to larger hippocampal volume, better cognitive outcomes, and a reduced risk of falls and brain injuries later in life, according to Niotis.

Why is hydration important for concentration?

Because the brain is primarily composed of fat and water, even mild dehydration can impair attention, concentration, and cause brain fog, according to Niotis.