Worried about memory loss in your later years? You’re not alone—and here’s the truth: the earliest changes linked to Alzheimer’s and dementia begin in your 20s and 30s, not just your 60s. That’s why now—regardless of your age—is the best time to act. If you’re looking to prevent dementia as you age, the science-backed steps you take today can help protect your brain for decades to come. From sleep and stress management to diet and supplements, you have more control than you think over your brain’s future.
6 SHIELD Steps to Prevent Dementia As You Age
Leading Alzheimer’s researcher Dr. Rudolph Tanzi recommends using the SHIELD method to improve brain function and reduce dementia risk. This includes:
S – Sleep: Aim for 7–8 hours nightly. Sleep clears brain plaques linked to Alzheimer’s.
H – Handle stress: Chronic stress raises cortisol and impairs cognition. Meditation can cut cortisol levels by 25%.
I – Interact socially: Loneliness doubles dementia risk. Stay socially connected to keep your mind sharp.
E – Exercise: Boosts blood flow, encourages new nerve cell growth, and breaks down harmful brain proteins.
L – Learn new skills: Novel activities like learning a language stimulate synapse growth and cognitive flexibility.
D – Diet: A Mediterranean-style diet supports gut health and reduces neuroinflammation—key to brain longevity.
NAD+ and the Future of Brain Protection
Another essential factor in how you prevent dementia as you age is cellular energy. Enter NAD+ (nicotinamide adenine dinucleotide)—a coenzyme vital for DNA repair, energy production, and neuron protection. According to Dr. Andrew Shao of Niagen Bioscience, NAD+ levels begin to decline in your 30s due to everyday stressors like processed foods, alcohol, and pollution. Low NAD+ makes your brain more vulnerable to aging.
To replenish it, Shao recommends nicotinamide riboside (NR)—a form of vitamin B3 clinically shown to raise NAD+ by 150%. One daily 1000mg dose of NR supplements like Niagen can support neural health, cognitive energy, and even reduce neuroinflammation.
The Brain Health Strategy That Pays Off Later
It’s easy to assume brain decline is inevitable, but science proves otherwise. When you take action early with habits like good sleep, mental stimulation, and proper nutrition, you build a cognitive reserve that protects you later. Combine that with targeted supplements like NR to boost NAD+, and you have a complete brain health strategy. The bottom line? You don’t have to wait for warning signs. The best time to prevent dementia as you age is right now.