When we think about Alzheimer’s disease, we often imagine it as something that only affects older people. But new research — including my own recent work on preventing amyloid-beta plaque accumulation in genetically predisposed young adults — suggests that brain health starts much earlier than we think.

Alzheimer’s develops slowly, sometimes over decades, as proteins called amyloid-beta begin to build up in the brain. While this process is complex, one thing is clear: prevention begins long before symptoms appear.

The exciting part? There’s a lot we can do right now to protect our brains.

1. Move Your Body, Protect Your Brain

Regular exercise doesn’t just strengthen muscles — it boosts blood flow to the brain and supports the removal of harmful proteins. Even short daily walks or mindful movement can make a difference.

2. Eat for Brain Health

A diet rich in antioxidants, healthy fats, and colourful fruits and vegetables can reduce inflammation — one of the key drivers of amyloid buildup. Think of food as information for your brain: what you eat literally shapes how your neurons communicate.

3. Prioritise Sleep

Sleep is when the brain clears out waste products, including amyloid-beta. Missing out on rest can speed up the accumulation process, so aim for consistent, high-quality sleep as part of your self-care routine.

4. Manage Stress

Chronic stress increases inflammation and affects how the brain processes memory and emotion. Techniques like journaling, breathing exercises, or simply spending time outdoors can help lower cortisol and protect cognitive function.

5. Know Your Family History

If Alzheimer’s runs in your family, you’re not powerless — knowledge is prevention. Talk to your doctor about risk factors and start building brain-healthy habits early.

Science Meets Self-Care

Research like this shows that Alzheimer’s prevention isn’t just about medical breakthroughs — it’s about the daily choices we make. By moving, eating, resting, and managing stress with awareness, we can literally change the trajectory of our brain health.

The future of prevention starts with understanding. And it starts now.

Learn more about brain health and wellbeing at Vida Lab — where science meets self-care.

Download the Full Research Paper - Preventing Amyloid-Beta Plaque Accumulation In Genetically Predisposed Young Adults Stop Alzheimer’s before it starts—discover how young adults can protect their brains today.