A few years ago, I wrote the poem If I Get Alzheimer’s as I walked through my dad’s journey with this wicked disease. Instead of waiting for the potential, I decided to start fighting back. In my research to help my dad, I kept finding things that would help—or would have helped had we caught the disease earlier. And there were signs, early signs, that were subtle but progressed uninterrupted. My dad, recognizing his struggles but keeping them quiet, did try various mind games to improve his cognition. The progress of the disease was slow because he was an exercise-o-holic. But eventually, exercise stopped helping and the mind games became frustrating and were ultimately forgotten.
Alzheimer’s is partly genetic, but not purely. It’s a mix of genes + environment + aging. Since I share the same genetics and was exposed to many of the same environmental factors as my dad—and am blessed to have the opportunity to age—I set about improving my cognition. But first, I needed to see where I was on the Dementia Fast Scale. Admitting that my memory might really be declining was terrifying.
I got tested by Dr. David Hutchings, the most respected geriatric neuropathologist and dementia expert in Tennessee. When I was taking over my dad’s care, everyone—from every organization—told me to get him in to see Dr. Hutchings. I cannot speak highly enough about how well he took care of my dad, so he was exactly who I wanted monitoring me.
If you’re not familiar with the Dementia Scale, here’s a quick overview:
The Dementia Fast Scale (Functional Assessment Staging Tool)
- Stage 1: Normal Aging
- Stage 2: Possible Mild Cognitive Impairment
- Stage 3: Mild Cognitive Impairment
- Stage 4: Mild Dementia
- Stage 5: Moderate Dementia
- Stages 6 & 7: Moderate to Severe Dementia (multiple subcategories)
For most people, signs of Alzheimer’s appear many years—often decades—before an official diagnosis. When my mom died in 2011, she was already worried about my dad’s memory. He was not diagnosed until summer 2022.
Research Shows the Common Timeline
15–25 years before diagnosis:
Changes start silently in the brain; amyloid plaques and tau tangles accumulate with no noticeable symptoms. This is preclinical Alzheimer’s.
5–10 years before diagnosis:
Very subtle changes appear, often dismissed as stress, aging, or being busy. This is the prodromal phase.
Signs include:
- Forgetting recent conversations but remembering later
- Needing more reminders
- Trouble multitasking
- Increased mental fatigue
1–3 years before diagnosis:
Symptoms become more consistent and noticeable. This stage is often diagnosed as Mild Cognitive Impairment (MCI).
Signs include:
- Repeating questions
- Word-finding difficulty
- Misplacing items frequently
- Trouble planning or organizing
- Loved ones start noticing changes
Diagnosis:
Memory loss and cognitive changes interfere with daily life, prompting people to seek help—often years after symptoms begin.
Key Points:
- By the time Alzheimer’s is diagnosed, the disease has usually been underway for 10–20+ years
- Early signs are subtle and easily overlooked
- Risk factors (genetics, brain injury, chronic stress, sleep disruption, environmental exposures) act long before symptoms
- Brain-healthy habits are most effective years before diagnosis, not after
Normal aging may include slower recall, but not loss of knowledge. Alzheimer’s shows progressive difficulty learning and retaining new information.
My Turning Point
I dared to have a cognitive test because I wanted to start now for the best future self possible. And to be honest, I was having significant memory issues I had been attributing to aging and stress. I didn’t want to ignore a potential problem until it was too late.
My Results:
- Over a year ago, my first test scored 2.6—over the midline of Possible Mild Cognitive Impairment, too close to Mild Cognitive Impairment for comfort.
- Six months later, I scored 2, which impressed Dr. Hutchings, but it wasn’t enough for me.
- This December, I scored 1.6. So much better—but I’m continuing the journey in search of a score of 1 or below. Dr. Hutchings gave me his blessing to continue, noting that reversing down the scale is not normal.
Disclaimer: I am not a doctor. I’m a researcher experimenting on myself—one human, myself. If you follow my breadcrumbs, know this is an experiment with no medical training. And yes, some, but not all, links are affiliate links.
My Dementia Scale Reversing Methods
Sauna
There’s emerging evidence that regular sauna use might be associated with a lower risk of dementia and Alzheimer’s disease, but the research is still limited and observational. So I ran out and bought myself a sauna. Call me crazy, but the results were impressive enough for me. I purchased a Sauna with red light therapy similar to this.
A study by the University of Eastern Finland followed 2,300 middle-aged Finnish men for over 20 years. They found that men who used a sauna 4–7 times per week had a 66% lower risk of dementia and 65% 65% lower risk of Alzheimer’s disease compared with men who used a sauna once a week. This was after accounting for factors like age, body mass index (BMI), blood pressure, smoking, diabetes, and alcohol use — meaning the association remained even when these were considered. And the Finnish Mobile Clinic Survey with nearly 14,000 men and women followed participants for almost 40 years. It reported that those with higher sauna frequency had a lower risk of dementia.
The hypothesis is that Sauna bathing increases heart rate and blood flow, similar to moderate exercise. Because good cardiovascular health supports the brain (by delivering oxygen and nutrients), this may help protect against dementia risk. And inflammation is a contributor to Alzheimer’s and other dementias. Saunas are linked to lowered systemic inflammation and better vascular endothelial function. And still some researchers propose that heat exposure might increase expression of beneficial proteins like BDNF (brain-derived neurotrophic factor) and heat shock proteins, which help protect brain cells from stress and damage.
Supplements
My immediate focus of research was supplements. I quickly found many evidence-based supplements that show some promise for Alzheimer’s prevention or support.
Omega-3 Fatty Acids (Especially DHA & ALA): Omega-3s (found in fish oil) are linked with brain health and lower risk of cognitive decline in observational research. Higher dietary intake of omega-3s has been associated with better neurocognitive outcomes.
Curcumin (Turmeric Component): Curcumin has anti-inflammatory and antioxidant effects and can interfere with amyloid aggregation in laboratory studies.
Resveratrol: Resveratrol is an antioxidant found in grapes and red wine, resveratrol has been studied for brain protective effects.
Vitamin E: Vitamin E has antioxidant properties that could protect brain cells. Some studies suggest it might slow functional decline in Alzheimer’s at specific doses, though evidence is mixed and High-dose vitamin E should only be used under medical supervision due to safety concerns. I take 400 IU.
Vitamin D plays a crucial role in brain health by supporting neurons, reducing inflammation, and protecting against oxidative stress—all factors involved in Alzheimer’s. Observational studies suggest that low vitamin D levels are associated with a higher risk of cognitive decline and Alzheimer’s, while adequate levels may help preserve memory and thinking skills. Maintaining sufficient vitamin D through safe sun exposure, diet, or supplementation may be a simple, supportive strategy for brain health, especially in older adults. I take 5000 IU Vitamin D with Vitamin K.
B Vitamins have mixed research. Some early studies linked high intake with lower dementia risk, but clinical trials of B-vitamin supplements (B6, B12, folic acid) have not shown clear cognitive benefits for older adults with or without dementia. However, deficiencies in B12 or folate can negatively affect brain health, so correcting a deficiency with supplements can be important.
Melatonin: Melatonin (2–5 mg) has been studied for improving sleep and mood in people with Alzheimer’s, which can indirectly impact overall quality of life. I am allergic to melatonin so this is not part of my regime, but preliminary research shows that it is promising for sleep and circadian rhythm support.
Mushroom Medicine
Lion’s Mane and other medicinal mushrooms are one of the more interesting areas of Alzheimer’s and dementia research right now—with promising mechanisms, some human data, but still early science.
Lion’s Mane is the most studied mushroom for brain health. Lion’s Mane contains hericenones and erinacines. These compounds can cross the blood–brain barrier, stimulate Nerve Growth Factor (NGF) production which is crucial for neuron survival and synaptic plasticity. Animal research shows that Lion’s Mane improves memory and learning, reduced amyloid-beta plaque buildup, increased neurogenesis (new neuron growth), and reduces neuroinflammation. In human studies several small randomized trials showed improvements in cognitive scores after 8–16 weeks of Lion’s Mane. The benefits faded after stopping supplementation, suggesting it supports function rather than cures damage. Lion’s Mane also shows improvements in anxiety, depression, and focus—important because mood symptoms often appear early in dementia.
I take these in Gaia Herbs Everyday Mushrooms Immune Support Mushroom Supplement for Daily Health Support to get in the Reishi, Cordyceps, Chaga, and Turkey Tail. I have also broken them down below.
Reishi has strong anti-inflammatory and immune-modulating effects, may reduce neuroinflammation, supports sleep and stress regulation (important dementia risk factors). It appears to be protective and supportive, not cognitive-enhancing.
Cordyceps improves mitochondrial function (energy production), supports oxygen utilization, may help mental fatigue and endurance.Indirect brain support through cellular energy, which is impaired early in Alzheimer’s.
Chaga is extremely high in antioxidants and may reduce oxidative stress (a major Alzheimer’s driver).
Turkey Tail has immune regulation and gut-brain axis support. Emerging evidence that gut health influences dementia risk. Turkey Tail has more systemic support than direct brain effects.
Food Pharmacy
Your brain loves high protein and healthy fats. Clean Eating filled with whole real foods is essential to your brain health. While I do prepare almost all of the food that I consume, the grief of losing my dad has knocked me off some of the habits that helped me on my weight loss journey. But 2026 is the year to not only revive them but enhance my healthy habits to improve my brain health as well.
My food plan includes:
Fatty Fish such as salmon, sardines, mackerel, trout
- Rich in omega-3 fatty acids (DHA & EPA)
- Supports neurons and synaptic connections
- May reduce inflammation and slow cognitive decline
- I’ve read such great things about sardines that I am kicking off 2026 with Dr. Boz’s 3 Day Sardine Diet.
Berries such as blueberries, strawberries, blackberries
- High in flavonoids and antioxidants
- Protect brain cells from oxidative stress
- Linked with improved memory and learning
Leafy Greens such as spinach, kale, collard greens, Swiss chard
- Contain vitamins K, C, folate, beta-carotene
- Support neuronal function and myelin integrity
- Observational studies link higher intake to slower cognitive decline
Nuts and Seeds such as walnuts, almonds, pumpkin seeds, flaxseeds
- Provide vitamin E, magnesium, and healthy fats
- Vitamin E protects against oxidative damage
- Nuts like walnuts may improve memory and executive function
Whole Grains such as oats, quinoa, brown rice, barley
- Provide steady glucose supply to the brain
- Support vascular health, which is crucial for cognition
Legumes such as lentils, chickpeas, black beans
- High in B vitamins, protein, and fiber
- Support neurotransmitter production and healthy blood sugar
Eggs
- Contain choline, a precursor to acetylcholine
- Supports memory, focus, and synaptic signaling
Cruciferous Vegetables such as broccoli, Brussels sprouts, cauliflower
- High in sulforaphane and antioxidants
- Protect brain cells from toxins and inflammation
Dark Chocolate (70%+ cocoa)
- Rich in flavonoids, caffeine, and antioxidants
- Improves blood flow to the brain
- Can enhance memory, focus, and mood
Coffee and Tea
- Moderate caffeine intake enhances alertness and attention
- Polyphenols in tea and coffee combat oxidative stress
- Associated with reduced risk of cognitive decline
EMDR Therapy
I have been doing EMDR therapy so that none of the nooks and crannies of my mind are weighed down with the scar tissue from the past. I know how the mind regresses with Alzheimer’s and I’d rather clean up the mess back there just in case. EMDR helps the brain by safely reprocessing traumatic memories, moving them from the overactive emotional centers (amygdala) to the rational prefrontal cortex. This reduces stress, calms fear responses, and promotes new neural connections, allowing the brain to “rewire” itself for emotional balance.
Aromatherapy, Memory, and the Brain
One of the most direct—and often overlooked—ways to influence the brain is through the olfactory system. Unlike other senses, scent bypasses much of the brain’s filtering and connects directly to the limbic system, which governs memory, emotion, and behavior. This is especially relevant in dementia and Alzheimer’s, where access to memory and emotional regulation becomes increasingly fragile. Because I live and work in the aromatherapy industry, essential oils are part of my everyday life.
Research suggests that certain essential oils may support cognition, mood, sleep, and agitation when used appropriately. Oils such as rosemary, lavender, lemon, and bergamot have been studied for their effects on alertness, calm, and behavioral symptoms associated with cognitive decline. Several clinical and care-home studies report improvements in agitation, sleep quality, and even short-term cognitive performance when structured aromatherapy protocols are used—particularly when stimulating oils are used during the day and calming oils at night.
From an aromatherapist’s perspective, this makes sense. Essential oil constituents are small, volatile molecules capable of rapid neurological interaction. While their effects are subtle, in stressed neurological systems even small shifts can meaningfully improve quality of life. I spent an afternoon at my dad’s memory care facility helping residents make aromatherapy inhalers. One woman was completely nonverbal, yet each time I offered an aroma, she responded with visible delight. We had a quiet, beautiful aromatic “conversation.”
Aromatherapy is not a cure, nor a replacement for medical care. But it is a low-risk, non-invasive tool that can support cognition, emotional regulation, and daily rhythm—benefiting both patients and caregivers. When combined with other interventions, it becomes part of a broader approach focused on dignity, responsiveness, and quality of life rather than decline alone.
Stem Cells
I had Regenerative Therapy for the first time in 2023, and it was life-changing for pain and inflammation. While I’ve felt physically amazing since then, I also began building my stem cell bank as a preventive measure. I had follow-up treatments in 2024 and 2025, and I plan to continue topping it off long into the future to support, protect, and modulate my brain’s environment.
Stem cell therapy is still experimental, but it shows real promise. Stem cells can reduce brain inflammation, and chronic inflammation is a major driver of Alzheimer’s progression. They release anti-inflammatory signals that calm overactive immune cells, reduce damaging chemicals, and shift the brain from a state of danger into a repair mode—slowing neuron damage in the process.
They also secrete neuroprotective growth factors, including BDNF (Brain-Derived Neurotrophic Factor), NGF (Nerve Growth Factor), and VEGF (which supports blood flow). These factors help neurons survive longer, strengthen synapses, and support memory circuits.
Alzheimer’s is driven by toxic protein buildup—amyloid plaques and tau tangles. Stem cells may enhance the brain’s ability to clear amyloid, improve microglial “cleanup” functions, and reduce the cascade leading to tau damage. They don’t erase plaques, but they can change the environment that allows damage to continue. Early memory loss is often due to synapse failure rather than neuron death, and stem cells can promote synapse repair, improve communication between neurons, and enhance plasticity.
Clinical trials are still small, but results are promising, and my own experience has been extremely positive. See if stem cells are right for you. As I shared earlier, my first cognitive assessment placed me at 2.6—well into the range of possible mild cognitive impairment and close enough to be a clear signal that intervention mattered. Six months later, that number dropped to 2.0, and by December it had moved again, down to 1.6. The direction of change is the point here. According to Dr. Hutchings, movement down this scale is not typical, which makes the result both encouraging and worth continuing.
Plans for 2026 and Beyond
And I am continuing the work, with a target of 1.0 or below, simply to see how much further measurable change is possible. In 2026 I plan on getting another stem cell treatment and adding 3-Dimensional Exercise, Hyperbaric Oxygen Therapy (HBOT), and Therapeutic Plasma Exchange.
3-Dimensional Exercise
Exercise is critical overall to health, but when it comes to neurological health 3-Dimensional exercise is next level. As I work to improve my score, I plan on putting significant focus into 3-Dimensional Exercise this year.
3-Dimensional exercise involves movements that engage multiple planes of motion—forward/backward, side-to-side, and rotational—rather than just simple linear movements. Examples include twisting lunges, diagonal reaches, or multi-directional balance exercises. 3-Dimensional exercise boosts neuroplasticity because complex, multi-directional movements challenge the brain to coordinate muscles, balance, and spatial awareness, strengthening neural connections. It enhances coordination & cognition which stimulates motor, sensory, and cognitive networks simultaneously. And it improves blood flow and increased circulation supports nutrient delivery to neurons.
In short, 3-Dimensional Exercise is like a brain workout in motion, combining physical and neurological training at the same time. Examples of 3-Dimensional Exercise include: ballroom dancing, Tai Chi, and a form of Boxing called Neuroboxing or cognitive boxing.
Hyperbaric Oxygen Therapy (HBOT)
A hyperbaric chamber is a sealed, pressurized environment where a person breathes 100% oxygen at higher-than-normal atmospheric pressure. This is different from normal breathing because the pressure allows more oxygen to dissolve directly into the blood plasma, bypassing the limitations of hemoglobin. Hyperbaric oxygen therapy delivers oxygen-rich blood to the brain, reduces inflammation, supports repair and neuroplasticity, and can improve cognitive function in certain neurological conditions. It’s a promising supportive therapy for brain health and recovery, though research for Alzheimer’s is still emerging.
Therapeutic Plasma Exchange
Therapeutic Plasma Exchange (TPE) helps neurological health by removing harmful proteins and inflammatory molecules from the blood, reducing neuroinflammation, and supporting brain and nerve function.
Nicotine and Brain Health
Nicotine may sound surprising in Alzheimer’s research—but this isn’t about smoking. Studies suggest that low-dose, controlled nicotine can stimulate brain receptors involved in memory, attention, and learning, and may help reduce amyloid-beta toxicity and oxidative stress.
Small trials in older adults with mild cognitive impairment show potential benefits for focus, memory, and processing speed. Nicotine is not risk-free—it’s addictive and affects heart rate and blood pressure—so long-term safety for Alzheimer’s prevention isn’t established.
For now, it’s something I may explore further, alongside stem cells, sauna, supplements, and exercise as part of a comprehensive approach to cognitive health.
Worth Every Penny
And yes, all of this is out-of-pocket, but after walking through Alzheimer’s with my dad, I know how priceless brain health is. I’m investing in quality of life in my later years, not just longevity. For my kids’ sake, I hope it all works and that I never get Alzheimer’s. I’m confident I’m not wasting my money—in my late 50’s, I’m healthier than I’ve ever been, and my quality of life has already improved.
It is exciting to live in a time in history when so many holistic approaches are available—approaches that invite us to participate rather than passively comply. Small, intentional inputs—repeated consistently—can create meaningful shifts over time. You don’t need to adopt everything at once or subscribe to a single philosophy. Start where curiosity pulls you, observe what changes, and let your own data guide the next step.
If you’ve come across credible research, clinical observations, or measured outcomes—whether personal or professional—related to dementia, Alzheimer’s, or cognitive decline, I invite you to share them in the comments. Progress in this space rarely comes from a single breakthrough; it emerges from patterns, conversations, and careful attention to what’s moving the needle, even slightly. The more thoughtfully we exchange information, the better equipped we are to ask smarter questions and design better next steps.
