Cognitive Impairment and Dementia: Taking Back Control with Lifestyle & Metabolic Health

For many families, cognitive decline and dementia are not just medical diagnoses — they’re life-altering experiences. Watching a loved one lose their memory, personality or independence brings heartbreak, stress and financial strain. Daily routines can change overnight; spouses become caregivers; children take on new responsibilities. It’s no wonder so many people feel powerless in the face of these conditions.

But emerging research – and powerful presentations like Dr Michael Hoffmann’s at LowCarbUSA 2025 – show that’s not the whole story. Up to a third of people with mild cognitive impairment (MCI) can revert back to normal cognition if the right steps are taken. Dementia is not always a one-way street.

The Brain’s “Achilles Heel” – Why Metabolic Health Counts

Alzheimer’s and related dementias often begin where the brain’s energy demand is highest: the parietal lobes and precuneus – the very networks that help us integrate information, navigate space, and remember experiences. These regions are especially vulnerable to:

• Vascular dysfunction (impaired blood flow and fuel delivery)

• Inflammation (systemic and brain-based)

• Insulin resistance (reduced ability to use glucose effectively)

This is what Dr Hoffmann calls the “vascular–metabolic” root of dementia – a unifying thread across the major dementias. By improving metabolic health, we’re not only reducing risk; we’re also optimising the brain’s ability to function and adapt, building cognitive reserve and protecting higher-level thinking skills.

Lifestyle: A Blueprint for Better Brain Health – Starting Today

The strongest evidence isn’t in a single pill – it’s in multicomponent lifestyle interventions. These combine nutrition, movement, sleep, cognitive training and social connection, showing meaningful improvements in both cognition and quality of life.

Here’s how you can start today:

1. Move Daily – Exercise as a “Sixth Vital Sign”

• Aim for 6,000 brisk steps (~30 minutes) daily

• Add strength, balance or posture work at least 2–3 times per week

• Even modest increases in activity improve blood flow, insulin sensitivity, and white matter integrity in the brain

2. Eat for Brain Energy & Reduced Inflammation

• Avoid ultra-processed foods, sugar and refined carbohydrates

• Focus on whole, nutrient-dense foods – vegetables, animal proteins and healthy fats

• Consider therapeutic carbohydrate restriction or low-carb approaches (with guidance) to improve metabolic flexibility and fuel delivery to the brain

3. Prioritise Sleep & Circadian Health

• Keep a consistent bedtime and wake-up time, aiming for 7 - 9 hours a night

• Get morning sunlight exposure and limit bright light at night

• Address sleep apnea or chronic insomnia if present

4. Train Your Brain

• Learn a new skill, language, or musical instrument

• Play strategic games or puzzles

• Engage in mentally challenging work or hobbies

5. Stay Connected

• Maintain friendships, family ties and community involvement

• Volunteer or join groups with shared interests

• Combine physical activity with social connection for a double benefit

Additional Considerations

• Manage metabolic risk factors: check blood glucose, HbA1c, triglycerides, cholesterol, inflammation markers and vitamin D/B12 status

• Limit medications that impair memory where possible (with medical supervision)

• Address toxins, stress, and traumatic brain injuries when relevant

It’s never too early – or too late – to act. Even with genetic risks, lifestyle choices make a measurable difference. As Dr Hoffmann summarised:

“A third of people diagnosed with mild cognitive impairment can revert back to normal if you do the right things.”

By leveraging the five brain fitness rules — physical exercise, cognitive exercise, nutrition, sleep hygiene and social connection — we can change the trajectory of cognitive aging. Your brain’s future health is built by your choices today.

Need Help Getting Started?

🧠 September is World Alzheimer’s Month — a time to raise awareness and take proactive steps to protect brain health. There’s no better moment than now to act. Small, evidence-based lifestyle changes today can make a measurable difference in your cognitive future.

If you’re concerned about your own memory or cognitive health – or you’re supporting a loved one showing signs of decline – you don’t have to navigate this alone.

I’m Jennifer Brueton, an occupational therapist and metabolic health coach. I help people apply therapeutic low-carb and lifestyle strategies to support cognitive health and reduce dementia risk.

🌿 Book a free discovery call to find out how we can work together.

📩 Contact me directly here: 

Contact me now

Together, we can create a personalised plan to protect your brain and your future.