World Alzheimer's Day: Alzheimer’s Disease & Ways of Protecting Your Brain
- Coastal Functional Medicine
- Sep 19
- 3 min read
Updated: Sep 20
Every September, during World Alzheimer’s Month, we’re reminded of the growing impact this disease has on families, caregivers, and communities. Alzheimer’s is the leading cause of dementia, and while age is the greatest risk factor, research shows it is not an inevitable part of aging.
At Coastal Functional Medicine, we take a proactive, root-cause approach to brain health. By understanding the many factors that influence cognition — from inflammation and blood sugar to hormones, nutrition, and environmental exposures — we can help prevent, slow, and in some cases even improve cognitive decline.
Understanding Alzheimer’s Beyond Memory Loss
Alzheimer’s is often thought of simply as memory loss or plaques and tangles in the brain, but it’s much more complex. The disease is frequently driven by a network of interconnected imbalances, including:
Blood sugar dysregulation (sometimes referred to as “type 3 diabetes”)
Chronic inflammation from infections, gut issues, or autoimmune conditions
Nutrient deficiencies such as B vitamins, omega-3 fatty acids, vitamin D, and magnesium
Toxin exposure including heavy metals, mold, and pesticides
Hormonal shifts, particularly during midlife and menopause
Poor sleep and chronic stress, which impair the brain’s ability to repair itself
When these factors are addressed together, the brain has a remarkable ability to heal, adapt, and strengthen over time.
Practical Strategies to Support Brain Health
Here are evidence-based strategies you can begin incorporating today. These are grounded in functional medicine principles and informed by the research behind Apollo Health’s ReCODE and PreCODE protocols:
Eat for Brain Resilience
Focus on colorful, plant-rich, nutrient-dense meals.
Include healthy fats such as olive oil, nuts, seeds, avocados, and wild-caught fish.
Consider a 12-hour overnight fasting window (the KetoFlex 12/3 approach: 12 hours fasting, stop eating 3 hours before bedtime) to reduce inflammation and support natural brain detox pathways.
Balance Blood Sugar
Stable glucose helps protect neurons and supports overall cognitive function.
Pair protein + fiber with meals, and reduce refined carbs and sugary snacks.
Prioritize Restorative Sleep
Quality sleep allows the brain to clear toxins and metabolic waste through the glymphatic system.
Establish a calming bedtime routine, minimize screen time before bed, and consider testing for sleep apnea if necessary.
Move Daily
Physical activity increases blood flow, supports new neural connections, and enhances brain plasticity.
A combination of aerobic exercise, strength training, and balance-focused movement is ideal.
Reduce Toxins & Inflammation
Filter drinking water and indoor air where possible.
Address mold exposure or heavy metal burden where appropriate.
Reduce processed foods and alcohol that drive inflammation.
Nourish Hormones & Nutrients
Check for key deficiencies in vitamin D, B12, magnesium, and omega-3s.
Support hormone balance, including thyroid, adrenal, and sex hormones, for optimal cognitive protection.
Engage Socially & Spiritually
Meaningful social connection, ongoing learning, and spiritual practices stimulate brain pathways and foster resilience.
Meditation, prayer, and mindfulness reduce stress and support emotional and cognitive health.
Why This Matters Now
Research and protocols like ReCODE and PreCODE reinforce what functional medicine has long emphasized: Alzheimer’s is not caused by a single factor, and there is no “one-pill solution.” Instead, cognitive decline arises from multiple imbalances — which also means there are multiple opportunities for intervention.
By combining personalized testing, functional nutrition, lifestyle medicine, and spiritual resilience, we can significantly reduce risk and enhance quality of life.
Taking the Next Step
Your brain is one of your most valuable assets, and caring for it early can make a real difference in your long-term health. Whether you have a family history of Alzheimer’s, have noticed subtle changes in memory or focus, or simply want to strengthen your brain for the future, there are steps you can start taking today.
Begin with small, sustainable changes in diet, movement, sleep, and stress management.
Consider personalized assessments to understand your unique risk factors — including nutrition, hormone balance, and lifestyle influences.
Track your progress and stay consistent; even small improvements compound over time.
Remember: Prevention and early intervention are empowering. Every action you take today is an investment in your brain health tomorrow.
References:
Babygirija, R., Robinson, J., Peng, C., & Madeo, F. (2025). Fasting drives the metabolic, molecular and geroprotective effects of a calorie-restricted diet in mice. Nature Communications, 16, 7147. https://doi.org/10.1038/s41467-025-62416-3
Bredesen, D. E., Rao, R. V., & Tsuboi, Y. (2022). ReCODE: A personalized, targeted, multi‐factorial therapeutic program for reversal of cognitive decline. Frontiers in Aging Neuroscience, 13, 715046. https://doi.org/10.3389/fnagi.2021.715046
Elias, M. A., Salibi, N., Farlow, M. R., & Almarzouq, F. (2023). Effects of intermittent fasting on cognitive health and Alzheimer’s disease: A scoping review. Frontiers in Nutrition, 10, 10413426. https://doi.org/10.3389/fnut.2023.10413426
Whittaker, D. S., Akhmetova, L., Carlin, D., Romero, H., Welsh, D. K., & Desplats, P. (2023). Time-restricted feeding rescues brain pathology and improves memory in mouse models of Alzheimer’s disease. Cell Metabolism, 35(8), 1544–1559.e4. https://doi.org/10.1016/j.cmet.2023.06.006
