When I was at uni, I had to do an assignment on herbs for dementia. What I found shocked me: dementia has now become one of the leading causes of death in Australia, and it affects women more than men.

Some researchers even call Alzheimer’s “type 3 diabetes” because of the strong link between blood sugar, insulin resistance, and brain health. Others point to risk factors like trauma, stress, and social isolation — things that often get overlooked when we talk about prevention.

For me, this isn’t just academic. Dementia has touched my own family, and I know how devastating it can be. That’s why I care so deeply about bringing this conversation into the open — not with fear, but with empowerment.

Because here’s the truth: while there’s no single herb, pill, or “hack” that prevents dementia, there is so much we can do to protect our brains, reduce risk, and even slow changes once they’ve begun.

Your brain is working for you every single moment of your life. It deserves nourishment, rest, stimulation, and care — just like the rest of your body. The good news? Small, daily choices really do add up. Research now shows that nearly half of dementia cases could be delayed or reduced by addressing the risks we can change.

Risk Factors for Dementia

Apart from age, sex, and family history — which we can’t change — most of the risk factors for dementia are modifiable. In other words, the choices we make now can have a huge impact later. Some of the biggest ones include:

Poor sleep quality
High blood pressure
High cholesterol
Blood sugar dysregulation (insulin resistance, diabetes)
Obesity
Smoking and excessive alcohol use
Hearing or vision loss
Social isolation and loneliness
Depression and chronic stress
Physical inactivity
Trauma (psychological or physical)

It might feel like a long list, but the point isn’t to tackle everything at once or strive for perfection. The key is recognising where you have influence — and making small, steady changes that support your brain health over time.

Sleep: Your Brain’s Nightly Clean-Up

One of the most overlooked foundations of brain health is sleep. While you rest, the brain runs its own cleaning program — flushing out toxins and waste proteins that build up during the day. One of these is amyloid-beta, a sticky protein that, in healthy brains, is cleared away during sleep. But when sleep is poor, amyloid can build up and form plaques between nerve cells. These plaques are strongly linked with Alzheimer’s disease because they interfere with how brain cells communicate.

That’s why late-night scrolling, heavy dinners before bed, or ignoring snoring and sleep apnea matter more than you might think. Sleep isn’t just “rest” — it’s how your brain clears house, protecting memory and cognition long term.

Simple sleep hygiene tips:

Stick to regular sleep–wake times (your brain thrives on rhythm).
Eat earlier, lighter dinners so your body can rest, not digest.
Keep your room dark, cool, and quiet; get natural light in your eyes each morning.
Limit caffeine and alcohol close to bedtime.
Don’t ignore sleep apnea or chronic insomnia — seek help early.

Everyday Brain Protectors

Here are the foundations I come back to again and again:

Movement: Walking, dancing, strength work — anything that gets blood flowing to your brain.
Food: A colourful, Mediterranean-style plate — olive oil, fish, herbs, leafy greens, whole foods.
Community: Loneliness is one of the most overlooked risk factors. Connection truly protects.
Senses: Hearing and vision loss make your brain work harder. Glasses, hearing aids, and regular check-ups matter more than you think.

Herbs That Support Cognition

This is where naturopathy really shines. Herbs have been used for centuries to support memory, focus, and mood — and modern science is catching up.

Ginkgo biloba — supports circulation to the brain, memory, and concentration.
Rosemary — long associated with remembrance; teas and aromatherapy can support clarity and focus.
Gotu kola — traditionally used for sharpening the mind and promoting longevity.
Panax ginseng — supports energy, resilience, and mental performance, particularly when fatigue is part of the picture.

Herbs aren’t magic bullets, but when used alongside lifestyle foundations, they can be powerful allies. I see them as helpers, not heroes — chosen carefully for each person’s unique needs.

If Dementia Runs in Your Family

Please don’t feel powerless. Genetics play a role, but your daily choices matter just as much — often more.

Sleep like it matters. Protect your circadian rhythm.
Keep an eye on the basics: blood pressure, blood sugar, cholesterol, hearing, vision.
Eat a brain-protective diet: whole foods, olive oil, fish, colourful plants.
Move daily — both aerobic and strength training.
Add herbs intentionally (with practitioner guidance). Culinary herbs are a gentle starting point.
Stay social. Connection truly changes outcomes.

Sev’s Final Thoughts

I wish I could hand you one simple answer, but brain health isn’t built overnight. It’s built daily — in the small choices we make. Herbs can be supportive tools, but the most powerful medicine lies in the basics: how we eat, how we rest, how we move, and how we connect.

And remember — it’s never too late, and it’s never too early, to start caring for your brain.

If cognitive health is something you’re concerned about, or if dementia runs in your family, I’d love to support you with an individualised plan. Book a consultation with me to explore safe, effective strategies for your brain health.

Sev xx

Dementia: Protecting Cognitive Health Begins Now