Six Essential Steps to Safeguard Brain Health Against Dementia

As the prevalence of neurodegenerative diseases, including dementia and Alzheimer’s, continues to rise, experts emphasize the importance of proactive measures to ensure brain health beginning in early adulthood. According to Dr. Rudolf Tanzi, Director of the Genetics and Aging Research Unit at Massachusetts General Hospital, taking steps to preserve brain health in one’s 20s and 30s is crucial to mitigating the risk of cognitive decline later in life.

In an interview with Forbes, Dr. Tanzi outlined a six-step approach known as the SHIELD method, designed to bolster brain health. This method emphasizes the need for adequate sleep, stress management, social interaction, physical exercise, continuous learning, and a well-balanced diet.

### The SHIELD Method 1. **Sleep**: Dr. Tanzi stresses the significance of obtaining seven to eight hours of quality sleep nightly, which is essential for cognitive health. Research has shown that sleep helps clear amyloid plaques in the brain—substances linked to Alzheimer’s disease—prior to the onset of cognitive symptoms (Tanzi, Forbes, June 14, 2025).

2. **Handling Stress**: Chronic stress can adversely affect cognitive function. Meditation is recommended as a method to lower cortisol levels, which can contribute to better brain health. The Benson-Henry Institute for Mind Body Medicine provides resources for managing stress through meditation practices (Tanzi, Forbes, June 14, 2025).

3. **Interaction with Friends**: Social connections have been shown to improve brain health. Dr. Vivek Murthy, U.S. Surgeon General, has identified loneliness as a significant health risk, stating that maintaining strong social ties can reduce the risk of Alzheimer’s disease (Murthy, 2023).

4. **Exercise**: Regular physical activity enhances blood flow to the brain, fostering the growth of new nerve cells and reducing the risk of cognitive decline. Dr. Tanzi recommends engaging in at least 150 minutes of moderate exercise weekly to maintain optimal brain function (Tanzi, Forbes, June 14, 2025).

5. **Learning New Things**: Engaging in novel learning experiences strengthens neural connections. Dr. Tanzi suggests pursuing challenging activities, such as learning a new language or skill, to enhance cognitive resilience (Tanzi, Forbes, June 14, 2025).

6. **Diet**: A nutritious diet plays a pivotal role in brain health. Dr. Tanzi advocates for a Mediterranean diet rich in fruits, vegetables, whole grains, and healthy fats, which supports gut health and reduces neuroinflammation (Tanzi, Forbes, June 14, 2025).

### The Role of NAD+ In addition to the SHIELD method, Dr. Andrew Shao, Senior Vice President of Global Scientific & Regulatory Affairs at Niagen Bioscience, highlights the importance of NAD+ (nicotinamide adenine dinucleotide) in maintaining brain health. NAD+ levels naturally decline with age, negatively impacting cellular repair and energy production in the brain. Shao suggests that supplementation with nicotinamide riboside, a form of vitamin B3, can help restore NAD+ levels and support cognitive function (Shao, Forbes, June 14, 2025).

### Conclusion The proactive steps outlined by health experts underscore the critical importance of early intervention in brain health. By implementing the SHIELD method and considering nutritional supplementation, individuals can significantly lower their risk of developing neurodegenerative diseases as they age. This holistic approach not only enhances cognitive health but also promotes overall well-being, making it imperative to prioritize brain health early in life.