Proactive Steps for Brain Health: Protect Your Memory and Cognitive Function Now
By Dr. Shawna Darou, ND – Cognitive Wellness / Functional Medicine / Perimenopause
Whether you’re experiencing brain fog and trouble with word-finding during perimenopause or menopause, or you want to take a strong approach to reduce your risk of Alzheimer’s and dementia, let’s talk about some proactive strategies you can implement right now.
There are numerous studies showing how lifestyle interventions—especially nutrition and exercise—can significantly reduce your risk. While I’ll go through the top strategies here, booking an appointment allows us to personalize your plan, review labs, and focus on what will have the biggest cognitive impact for you today.
1. Nutrition for Cognitive Health
The most studied nutrition plan for brain health is the MIND diet. What’s remarkable is how much impact simple food choices can have—often in a surprisingly short time.
Studies show that even moderate adherence over a few years can slow cognitive decline and lower Alzheimer’s risk. Every salad, handful of berries, or serving of fish isn’t just nourishing your body, it’s actively protecting your memory, supporting brain health, and building resilience for the years ahead.
MIND Diet Recommendations:
Eat More (per week):
Leafy greens– ≥6 servings
Other vegetables– ≥1 serving daily
Berries– ≥2 servings
Nuts– ≥5 servings
Beans/lentils– ≥3 servings
Whole grains– 3 servings daily
Fish(not fried) – ≥1 serving
Poultry(not fried) – ≥2 servings
Olive oil– primary cooking oil daily
Limit (per week):
Red meat– <4 servings
Butter/margarine– <1 tbsp/day
Cheese– <1 serving
Fried/fast food– <1 serving
Pastries/sweets– <5 servings
For more on how nutrition impacts perimenopause, see my article on The Secret to Motivation: Link Your Health to Something Bigger.
2. Proactive Lab Testing
I’m a big fan of lab testing, as there are markers highly relevant for brain health:
Nutrient deficiencies: Iron, Vitamin B12, Vitamin D, and omega-3s
Hormones: Estrogen, thyroid, insulin, cortisol, DHEA
Inflammation markers: CRP, ESR, autoimmune indicators
Cardiovascular markers: Cholesterol, ApoB, homocysteine, blood pressure
Toxin exposures: Heavy metals (lead, mercury) and mold toxins
Learn more about hormonal support for cognitive health in The Emotional Side of Menopause.
3. Exercise for a Sharper Mind
The number one most impactful strategy for brain health is exercise. It improves blood flow, increases BDNF, and protects the brain from cognitive decline. Combining strength training with aerobic exercise provides the biggest payoff.
Exercise Recommendations:
Raise your fitness ceiling:
Train to improve VO₂max (cycling, treadmill intervals, brisk hill walks)
2–3 sessions/week, 30–45 min, steady-state or HIIT
Higher midlife cardiovascular fitness is linked to lower dementia risk
Build and protect leg muscle:
Strength train 2×/week, focusing on lower-body compound movements (squats, lunges, step-ups)
Daily walking (aim 7–10k steps)
Improves executive function and reduces amyloid burden
For additional movement tips to support brain and metabolic health, see How Sedentary is Your Life? Simple Tips to Increase Daily Activity.
4. Prioritize Quality Sleep
Sleep is one of the most powerful, and often overlooked, tools for reducing risk of Alzheimer’s and dementia. Research shows that getting 7–9 hours of quality sleep per night is linked to better memory, lower dementia risk, and longer brain health span. During deep sleep, the brain’s glymphatic system clears out toxic proteins like amyloid-β and tau, both central to Alzheimer’s disease. Poor sleep or chronic insomnia accelerates amyloid buildup, while sleep apnea (with repeated oxygen drops) dramatically increases risk of cognitive decline if untreated. Three take-homes:
Aim for 7–9 hours of restorative sleep nightly
Protect sleep quality: consistent schedule, dark/cool room, limit alcohol
Screen/treat sleep apnea if snoring or excessive fatigue
5. Targeted Supplementation
There are no magic bullets with supplements and brain health, - the key is to address what we find on lab testing, and a comprehensive plan can be put together for you.
Correct nutrient deficiencies
Lower inflammation
Support stress management and sleep quality
Takeaway
Your brain health is not fixed—it’s something you actively shape every day. Small, consistent choices in nutrition, exercise, sleep, and lab-guided supplementation profoundly impact memory, focus, and long-term dementia risk.
Even moderate adherence produces measurable benefits within a few years. By taking proactive steps now—fueling your brain, challenging your body, prioritizing restorative sleep, and addressing nutrient/hormone imbalances—you’re giving your future self the gift of a sharper, healthier mind.
Your brain health is worth prioritizing now, not someday.
Book an appointment to review your labs, personalize your nutrition and exercise plan, and implement proven strategies today.
Work with me: https://drshawnadarou.com/work-with-me
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FAQs About Brain Health and Cognitive Wellness
Q1: Can perimenopause affect memory?
Yes, hormone fluctuations can lead to brain fog, forgetfulness, and word-finding difficulty. Lifestyle interventions and lab-guided treatment can help.
Q2: What foods protect cognitive function?
Leafy greens, berries, nuts, beans, whole grains, fish, and olive oil are brain-protective. Limit red meat, butter, fried foods, and pastries.
Q3: How does exercise support the brain?
Aerobic exercise improves blood flow and neurotrophic support, while strength training enhances executive function and reduces amyloid burden.
Q4: Why is sleep so important for brain health?
During sleep, the brain clears toxic proteins and consolidates memory. Poor sleep increases Alzheimer’s risk.
Q5: Can supplements improve memory?
Yes, when guided by lab results, supplements can correct deficiencies, lower inflammation, and support stress and sleep balance.
REFERENCES
MIND diet
Morris MC, Tangney CC, Wang Y, et al. MIND diet associated with reduced incidence of Alzheimer’s disease. Alzheimer’s Dement. 2015;11(9):1007-1014.
de Crom BH, Ikram MA, Ikram MK, Voortman T. The MIND diet, cognitive function, and dementia: A population-based study. Alzheimers Res Ther. 2022;14(1):17.
Yuan Y, de Crom BH, Arntzen KA, et al. Association of the MIND diet with incident dementia in middle-aged and older adults. JAMA Psychiatry. 2023;80(6):555-563.
Exercise and brain health
Erickson KI, Voss MW, Prakash RS, et al. Exercise training increases size of hippocampus and improves memory. Proc Natl Acad Sci U S A. 2011;108(7):3017–3022.
Hörder H, Johansson L, Guo X, et al. Midlife cardiovascular fitness and dementia: a 44-year longitudinal population study in women. Neurology. 2018;90(15):e1298–e1305.
Liu-Ambrose T, Nagamatsu LS, Graf P, Beattie B, Ashe MC, Handy TC. Resistance training and executive functions: a 12-month randomized controlled trial. Arch Intern Med. 2010;170(2):170–178.
Kang SH, Lee KH, Chang Y, et al. Gender-specific relationship between thigh muscle and fat mass and brain amyloid-β positivity. Alzheimers Res Ther. 2022;14:145.
Sleep references
Spira AP, Gamaldo AA, An Y, et al. Self-reported sleep and β-amyloid deposition in community-dwelling older adults. JAMA Neurol. 2013;70(12):1537-1543.
Pase MP, Himali JJ, Grima NA, et al. Sleep architecture and the risk of incident dementia in the community. Neurology. 2017;89(12):1244-1250.
Yaffe K, Laffan AM, Harrison SL, et al. Sleep-disordered breathing, hypoxia, and risk of mild cognitive impairment and dementia in older women. JAMA. 2011;306(6):613-619.
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