Disclaimer: This article was written for general information purposes only and is not intended as medical advice.*

Every 3.2 seconds someone is diagnosed with dementia. 

That’s a scary number, and it’s only getting worse. 

While genetics may play a role, research is showing that lifestyle and diet are much bigger factors. 

And that’s good news, because those are things we can manage. 

What is dementia? 

Dementia is an umbrella term that describes a group of symptoms affecting the brain that worsen over time. 

It affects memory, thinking, and the ability to continue performing normal daily activities. 

And while people tend to chalk it up to getting older, dementia is not a normal part of aging. 

Some symptoms of dementia might include:

• Memory loss, especially for recent events

• Difficulty using words correctly

• Confusion or disorientation

• Problems with reasoning and problem solving

• Change in mood

• Withdrawal from social activities

• Difficulty with daily tasks

• Sleep disturbances

• Changes in appetite or weight 

What causes dementia and other neurodegenerative diseases?

It’s interesting to note that Alzheimer’s, which is a type of dementia, is being referred to as type 3 diabetes. 

That’s because neurodegenerative diseases are linked to insulin resistance. 

Dementia is not something that just comes on suddenly. 

Some of the common causes that contribute to the onset of dementia are:

• Insulin resistance

• Chronic inflammation 

• Oxidative stress (toxins, seed oils, etc)

• Mitochondrial dysfunction (energy failure within the brain’s cells)

Notice how all these are things that can be improved through diet and lifestyle choices. 

How does the standard Western diet affect the brain? 

The typical Western diet consists of refined carbohydrates, sugars, seed oils, and processed foods. 

Add to that the fact that most people on the standard Western diet are eating around the clock. 

It’s a recipe for disaster, because this way of eating drives inflammation, insulin resistance, and oxidative stress. 

Those are major factors in dementia and other cognitive related issues. 

When the body is constantly processing these kinds of foods, blood sugar levels are spiked all day long. 

This eventually creates insulin resistance, and the brain is no longer able to absorb what it needs efficiently. 

Processed foods are also high in those omega-6 fats that oxidize easily and promote inflammation, which can damage the brain over time. 

Plus, when the diet revolves around fast food and packaged, processed foods, there’s not much real nutrition, and the brain is starved of the macronutrients it needs. 

Over time, these kinds of eating habits are doing their damage, and eventually lead to cognitive decline and neurodegenerative diseases. 

But on the other hand, low-carb, nutrient dense foods, and tools like Intermittent Fasting can help prevent this decline. 

Fasting is good for the brain

First of all, fasting improves insulin resistance. Which will help glucose get to your brain cells.

But also, when you fast long enough, your body uses up its glucose and then starts to make ketones to burn for fuel. 

And the brain loves ketones (we’ll get into that a little more in the next section on Keto).

If you’ve ever fasted before, you can probably remember the mental clarity that most people experience. 

Fasting helps in other ways, too:

• Autophagy - The body’s built-in recycling system cleans out old, damaged cells, and that includes beta-amyloid plaques linked to Alzheimer’s. Fasting ramps up autophagy 

• Less inflammation - Taking a break from food and digestion can lower inflammation and help the brain’s immune cells, and even more dramatically if your diet is high in carbohydrates and/or processed foods 

• More BDNF (Brain Growth Factor) - Here’s a fact that’s not talked about a lot in the fasting circles, fasting increases Brain-Derived Neurotrophic Factor, a protein that supports cognitive processes and new neuron growth 

If you’ve never fasted before, start with something like an 18 hour fast, with a 6 hour eating window each day.

Then gradually increase your fasting time.

Don’t forget to stay hydrated and take your electrolytes!

You can read more about the basics of fasting here. 

How the Ketogenic diet helps the brain

The Ketogenic (Keto) diet is very low carb (20 grams or less a day) and high fat. 

It works by shifting the body from burning glucose to creating and burning ketones. 

And ketones fuel the brain more efficiently than glucose. 

The Keto diet was first used to treat epilepsy, and research shows significant benefits in early Alzheimer’s cases. 

Keto works like fasting in that it fixes insulin resistance, and supports the brain in other ways: 

• Reduces oxidative stress

• Improves mitochondria (respiration and energy production)

• Increases neuronal growth and plasticity

• Lowers inflammation

• Sharpens mental focus 

The Ketogenic diet is simple: keep your carbohydrates to under 20 grams a day and focus on high fats and moderate proteins. 

Try to avoid Keto “treats” which can still be filled with dodgy ingredients. 

How Carnivore helps the brain 

The Carnivore diet goes a step further than Keto and eliminates all plant products. 

Like Keto, Carnivore shifts the body into burning ketones as fuel, which is good for the brain.

But beyond that, the Carnivore diet benefits the brain in several ways:

• Nutrient dense - Meat, eggs, and fish are rich in nutrients like choline, B12, and DHA, all essential for brain function and memory

• Clean - Carnivore eliminates things like seed oils and oxalates that can still show up in the Ketogenic diet

• Improves mood - Many people report reduced anxiety, and mental clarity on the Carnivore diet 

The best Carnivore diet will include meats, eggs, organ meats, fatty fish, and bone broth. 

You can read more about the Ketogenic diet and the Carnivore diet here. 

What is the link between Fasting, Keto, and Carnivore? 

Why do they all potentially help prevent dementia? 

The thing that they all have in common is that they improve insulin sensitivity and prevent or even reverse metabolic disease. 

When insulin is able to do its job, glucose is stabilized, inflammation and oxidative stress are reduced, and the brain gets a steady supply of cell thriving ketones. 

And that is going to go a long way in preventing dementia and other degenerative diseases. 

What about taking exogenous ketones? 

Studies do suggest that exogenous ketones (supplements) have helped with people who already have mild cognitive impairment or early Alzheimer’s. 

However, there isn’t evidence yet that taking exogenous ketones alone (without making other lifestyle changes) prevents dementia in people who are already healthy. 

Other lifestyle changes to help protect your brain 

Diet is important, but here’s some other things you should be doing, as well:

Get your sleep

Deep sleep is the time when toxins get cleared from your brain. Most people need 7 or 8 hours of quality sleep a night. 

Physical activity 

Even just getting a gentle walk once a day can boost oxygen, blood flow, and BDNF levels. 

Sunlight

A daily dose of sunlight regulates circadian rhythms and supports brain health via Vitamin D synthesis. 

Manage stress

Stress raises cortisol levels, a stress hormone that can damage neurons. 

Use those brain cells

Always be finding ways to challenge your brain. 

Read, study interesting subjects, learn new hobbies, solve puzzles, anything that keeps your brain sharp. 

Avoid toxins

Quit smoking, limit your alcohol, and do what you can to limit your exposure to environmental toxins. 

Please note: It’s always important to listen to your doctor. If you or someone you love is experiencing any symptoms of dementia or other degenerative conditions, you should always check in with a doctor. 

Keep your brain happy

It’s time to prioritize brain health. 

While genetics and aging can play a role in dementia and other degenerative diseases, diet and lifestyle have a huge impact. 

And those are things that you can control. 

Fasting, Keto, and/or Carnivore are powerful tools to keep your brain healthy for a lifetime. 

*Disclaimer: The content in this article is for educational purposes only and reflects general research and opinions on nutrition and lifestyle. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making significant dietary or lifestyle changes, especially if you have an existing medical condition or are taking prescribed medication. The information provided should not be used to diagnose, treat, cure, or prevent any disease.