Being diagnosed with Alzheimer’s can leave individuals feeling mortified and helpless. The prospect of losing your memories, your sense of self, and your ability even to recognize family members can be terrifying. While medications exist to manage symptoms, the medical community will mostly tell you there’s no cure for the disease.
Fortunately, lifestyle and natural approaches are now being explored that may slow and reverse mental decline and significantly improve the quality of life for you or your loved ones. These strategies offer ways for people living with Alzheimer’s, and their families, to take active steps in protecting brain health.
Three physician-led programs in particular have gained attention in this area. Here we take a look at their programs and explore how everyday choices in diet, exercise and sleep that can reduce factors that can contribute to worsening symptoms, including inflammation and toxic load.
Why Lifestyle Matters
If there were a single cause for Alzheimer’s, it would be easier to find a cure. Unfortunately, the disease is driven by a multitude of factors including genes, age, and brain changes contribute to the disease. And yet, the disease is influenced by everyday behaviors such as diet, stress levels and exercise. No surprise, then, that researchers and clinicians have been studying whether comprehensive lifestyle changes might delay symptoms or support cognition. The results so far are encouraging.
Dr. Dean Ornish: Lifestyle Medicine for the Brain
Dr. Dean Ornish, founder of the Preventive Medicine Research Institute, is best known for his work showing that lifestyle changes can prevent or even reverse heart disease. Recently, his team has been applying these same principles to Alzheimer’s.
In his “9 Steps to Ward Off Dementia,” Dr. Ornish promotes a plant-based diet, regular movement, stress reduction through yoga or meditation, and meaningful social connections. A series of pilot studies have shown that people who follow the Ornish program may experience slower progression of cognitive decline compared with those receiving standard care.
While more research is needed to verify these findings, Dr. Ornish’s program provides evidence that healthy food, regular exercise, stress reduction, and strong social ties provide significant support for brain health. The takeway: Your everyday choices matter.
Dr. Casey Means and Dr. Dale Bredesen: Tackling Inflammation and Metabolism
Further evidence for a multidomain approach to Alzheimer’s treatment comes from Casey Means, a Stanford-trained physician and co-founder of the health company Levels. Dr. Means believes that many modern diseases, including Alzheimer’s, share a root problem: metabolic dysfunction and inflammation. Her approach [TS1] includes a diet that keeps blood sugar stable, plenty of restorative sleep, and reduced exposure to toxins that may stress the body and brain.
Dr. Means’ work is closely connected with the brain-health protocol developed by renowned neurologist Dale Bredesen, often called “ReCODE[TS2] .” His program evaluates dozens of individual factors—nutrient deficiencies, hormone balance, toxin exposure, infections—and builds a tailored plan for each patient. Families who have tried this approach often describe it as complex but empowering, because it gives them a personalized roadmap rather than a one-size-fits-all prescription.
A major tenet of both approaches is support for the gut microbiome—the trillions of bacteria in the digestive tract that protect against toxins, help regulate inflammation, and even produce neurotransmitters that enable many brain functions. Supporting gut health means eating plenty of fiber-rich vegetables, legumes, and fermented foods; limiting processed products and added sugars; and avoiding overuse of antibiotics.
Both doctors also promote detoxing through staying hydrated, eating cruciferous vegetables like broccoli and kale to support liver function, regular sweating through exercise or sauna use, and getting adequate sleep so the brain can clear out waste products.
The FINGER Method: A Global Effort
The Finnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability (FINGER) trial is the first randomized controlled trial showing that a multidomain lifestyle treatment can prevent cognitive decline among older at-risk individuals. The groundbreaking clinical trial tested a Nordic-inspired lifestyle program with more than 1,200 adults aged 60 to 77. Participants followed a healthy diet, exercised regularly, and engaged in daily cognitive training and social activities. The trial also closely monitored participants’ cardiovascular risk factors like blood pressure and cholesterol.
After two years, those receiving the treatment showed 25 percent greater improvement in cognitive tests compared to the control group. The trial’s success led to the launch of World Wide FINGERS (WW-FINGERS), an international and interdisciplinary network that adapts the program for different cultures and regions.
For families struggling to navigate Alzheimer’s, the message is clear: a combination of diet, exercise, mental stimulation, social engagement and medical monitoring can significantly improve cognitive function.
Controlling 12 Key Lifestyle Factors
A study published in the Journal of Prevention of Alzheimer's Disease revealed that nearly half of all dementia cases in Canada could be preventable. The research, which analyzed data from over 30,000 Canadian adults, identified 12 key factors that people can modify to reduce their risk of developing dementia.
Key findings from the study, led by Manuel Montero-Odasso MD, PhD, Professor of Medicine and Epidemiology at the University of Western Ontario:
Physical inactivity is the biggest modifiable risk factor, contributing to 10.2% of dementia cases
Hearing loss in middle age accounts for 6.5% of cases
Obesity and high blood pressure in middle age each contribute to about 6% of cases
Sleep problems affect 40% of Canadians and contribute to 3% of dementia cases
In plain English, this research shows that many dementia cases aren't simply "bad luck" - they're connected to factors we can control. For example, the study found that more than 80% of Canadians aren't getting enough physical activity, making this the most significant modifiable risk factor.
Another study, published June 2025 in JAMA Neurology, found that up to 44% of dementia cases in late life could be attributed to poor vascular health – conditions such as heart disease, diabetes and hypertension that are all closely linked to a lack of physical exercise.
Researchers especially called out hypertension, diabetes, and smoking as modifiable vascular risk factors for dementia. People with a combination of these risk factors – such as hypertension plus diabetes or smoking plus diabetes – face significantly higher risk of developing dementia.
These are just two of many studies indicating that simple lifestyle choices – quitting smoking, getting more exercise, eating better – are the most powerful and effective prevention tools we have. By taking small, consistent steps to improve our daily habits, we hold the power to dramatically reduce dementia risk, and shape a future of graceful, healthy aging.
Moving Forward
An Alzheimer’s diagnosis can be terrifying, but it’s important to stay positive and be proactive. While medical research continues , the evidence from Ornish, Means, Bredesen, and the FINGER network suggests that natural lifestyle-based choices can make a real difference. For patients and families, these approaches offer more than strategies to slow decline—they are pathways toward a healthier, more connected, and more empowered life.
Where to Learn More
For a deeper dive, several resources are available:
Undo It! by Dean Ornish and Anne Ornish
The End of Alzheimer’s by Dale Bredesen
Good Energy by Casey Means
The Alzheimer’s Association website for information on WW-FINGERS
Remember to work with your healthcare professional before beginning any new program, especially if medications are involved or other health conditions are present.
Guy Mansueto has devoted his professional life to supporting innovations that improve health. After the death of his mother from Alzheimer’s, he launched PatientsForACure.org to serve as a trusted resource for those affected by Alzheimer’s, providing comprehensive access to the latest research, support resources, educational articles, innovations in Alzheimer's care and a network of connection—so that no one navigating this journey has to do it alone.