A Practical Guide to Protecting Your Brain Health

By Debbie Compton
Certified Caregiving Consultant
Certified Caregiver Advocate

International Best-selling Author

Designed for caregivers, families, and individuals who want to protect brain health and maintain independence longer.

A Practical Guide to Protecting Your Brain Health

Are “Senior Moments” Normal?

Are you getting your exercise by hunting for your cell phone or car keys? You're not alone. Occasional forgetfulness — often called "senior moments" — happens to everyone, especially as we age. In most cases, these small lapses are completely normal.

However, when memory loss begins to interfere with daily life, it may be time to take a closer look.

“Memory loss that disrupts daily life is not a typical part of aging. It may be a symptom of a form of dementia such as Alzheimer’s.”
— Beth Kallmyer, Vice President of Care and Support, Alzheimer’s Association

Understanding the difference between normal aging and something more serious is the first step toward protecting your brain health.

Understanding Dementia and Alzheimer’s

Dementia is not a single disease — it's an umbrella term used to describe a variety of brain conditions that affect memory, thinking, and reasoning.

Some of the most common types of dementia include:

Vascular Dementia
Parkinson’s Disease Dementia
Lewy Body Dementia
Frontotemporal Dementia
Alzheimer’s Disease (the most common form)

Alzheimer’s disease accounts for nearly 80% of all dementia cases.

Alzheimer’s causes nerve cells in the brain to die. As this happens:

Brain tissue shrinks
Memory declines
Thinking and reasoning become impaired
Motor skills deteriorate
Personality changes may occur
Communication becomes difficult
Eventually, even swallowing may become affected

Currently, Alzheimer’s is not reversible, and there is no cure. However, research shows that there are meaningful steps you can take to reduce your risk and delay the onset.

The Good News: You Can Reduce Your Risk

According to research published in the Journal of Neurology, Neurosurgery & Psychiatry, there are lifestyle changes that may significantly reduce your risk of developing Alzheimer’s and other dementias.

Researchers reviewed nearly 400 studies and found strong evidence supporting several preventative strategies.

Dr. Serge Gauthier, Director of the Alzheimer’s Disease and Related Disorders Research Unit at McGill University in Montreal, stated:

“Following these interventions could delay the onset of Alzheimer’s and other dementias by up to five years.”

Five more years of independence, memories, and meaningful moments with loved ones can make an enormous difference.

The best part? You can start today.

12 Ways to Reduce Your Risk of Alzheimer’s

1. Stop Smoking (and Avoid Secondhand Smoke)

Smoking reduces oxygen to the brain and damages blood vessels. Quitting smoking — and avoiding exposure — can significantly improve brain health.

2. Control Diabetes (Or Prevent It)

High blood sugar damages blood vessels and increases dementia risk. Focus on a healthy diet, regular exercise, and routine medical care.

3. Exercise Your Brain

Keep your mind active with:

Puzzles
Reading
Learning a new hobby
Playing chess or strategy games
Taking classes

The more you challenge your brain, the stronger it stays.

4. Exercise Your Body

Physical activity increases oxygen and blood flow to the brain.

Aim for:

Walking
Swimming
Strength training
Stretching

Maintaining a healthy Body Mass Index (BMI under 24.9) can also reduce risk.

5. Minimize Stress

Chronic stress affects memory and brain health. Try:

Deep breathing
Journaling
Meditation
Yoga
Spending time outdoors

Even small daily stress-reduction habits can help.

6. Address Depression

Depression can impact memory and cognitive function. If symptoms last more than two weeks:

Talk to a professional
Stay socially connected
Focus on positive routines

Mental health is brain health.

7. Protect Your Head

Head injuries increase dementia risk. Wear helmets when:

Biking
Skating
Skiing
Participating in contact sports

Protecting your brain protects your future.

8. Control Your Blood Pressure

High blood pressure damages brain vessels over time. Manage it through:

Healthy eating
Exercise
Medication (if prescribed)
Regular checkups

9. Get Quality Sleep

Your brain cleans and refreshes itself while you sleep. Aim for 7–9 hours per night.

Better sleep supports:

Memory
Focus
Emotional balance
Brain repair

10. Get Enough Vitamins C and D

Vitamin C supports brain health. Vitamin D supports cognitive function.

You can get them through:

Fruits and vegetables
Supplements (if recommended)
Sunlight exposure for Vitamin D

11. Change Your Routine

Challenge your brain by doing things differently:

Brush teeth with your opposite hand
Take a new route when driving
Learn new skills

New experiences build new brain connections.

12. Eat a Brain‑Healthy Diet

Focus on foods that support cognitive health:

Green leafy vegetables
Berries
Nuts
Fish
Whole grains

Healthy nutrition fuels a healthy brain.

Start Today for a Brighter Tomorrow

While no one can completely eliminate the risk of Alzheimer’s, you can take meaningful steps to reduce your odds and potentially delay onset by up to five years.

Small daily choices add up over time.

Your future brain health starts with what you do today.

Let’s get up and get going — for a brighter tomorrow.

About Debbie Compton

Debbie Compton is a three-time primary caregiver who has personally cared for parents with Alzheimer’s, Parkinson’s, and vascular dementia. Her journey has given her deep, firsthand understanding of the emotional, physical, and practical challenges caregivers face every day.

In addition to her personal experience, Debbie is a Certified Caregiving Consultant and Certified Caregiver Advocate. She combines professional training with real-world caregiving knowledge to provide meaningful support, practical strategies, and compassionate encouragement for caregivers navigating difficult situations.

Debbie’s first book, Caregiving: How To Hold On While Letting Go, was created to offer support, encouragement, and actionable ideas for caregivers trying to balance caring for a loved one while caring for themselves.

As founder of The Purple Vine, Debbie offers practical tools, coaching, and resources to ease stress and prevent burnout. Her international award-winning series The Caregiver’s Advocate reflects her compassionate, real-world approach.

Named one of CIO Views’ “10 Most Innovative CEOs Making a Difference” in 2025, Debbie is a trusted voice offering caregivers hope, support, and solutions.

Get More Support & Resources

Visit:

www.ThePurpleVine.com

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Final Thought

Caregiving is one of the most meaningful — and challenging — roles anyone can take on. With the right knowledge and support, you can protect both your loved one’s health and your own.

Start today. Your future self will thank you.