Mike is the co-founder of Adapt. He holds a degree in neuroscience and is currently at St. Andrews Medical School. When not researching new formulations or speaking with customers, you'll find him experimenting with different ways to help people get that extra 10% out of life.

Dementia—just the word can evoke a mix of curiosity and fear. It’s more than forgetfulness; it’s a progressive decline in brain function that reshapes lives, not just for those affected but for families, too. As cases surge globally, many wonder: why is dementia increasing, and more importantly, what can we do to lower our risk?

Let’s break it down: what dementia is, why it’s on the rise, and the steps science suggests we can take to protect our brains.

Why is Dementia Increasing?

Global dementia cases are expected to triple but 2050. Why?

1. An ageing population: People are living for longer and age is the greatest risk factor for dementia.

2. Lifestyle shifts: Sedentary behavior, processed diets, and chronic stress are becoming the norm.

3. Cardiovascular health: Poor heart health is directly linked to cognitive decline.

While some of these trends are unavoidable, many risk factors are within our control.

The Science of Prevention: What can we do?

The brain is incredibly adaptable, even as we age. Neuroplasticity—your brain’s ability to reorganise and form new connections—offers hope. By adopting brain-friendly habits, you can build a “cognitive reserve” that helps delay or even prevent dementia symptoms.

1. Move your body - Exercise is a game-changer for brain health. Research shows regular physical activity reduces the risk of Alzheimer’s by up to 45%. Exercise improves blood flow, reduces inflammation, and stimulates the release of brain-derived neurotrophic factor, which supports brain cell growth.

2. Feed your brain - Your diet fuels your brain. Anti-inflammatory and nutrient-dense foods can protect against cognitive decline, while processed and sugary foods may increase your risk. IN - leafy greens, fatty fish, blueberries, functional mushrooms and adaptogens like Lion's Mane.

3. Stay social - Loneliness and isolation aren’t just emotionally difficult—they’re risk factors for dementia. Social interaction stimulates memory, attention, and problem-solving skills. Connecting can be hard as we age but try join local clubs or communities, call friends and family regularly.

What Does the Research Say? 

Scientists continue to uncover the intricate relationships between lifestyle, genetics, and brain health. Some compelling findings include:

• The Lancet Commission identifies 12 modifiable risk factors, including hearing loss, smoking, depression, and physical inactivity, which could prevent or delay up to 40% of dementia cases.
• MIND Diet Studies: Combining the Mediterranean and DASH diets, the MIND diet specifically targets brain health, showing a significant reduction in Alzheimer’s risk when followed closely.
• Functional Mushrooms, adaptogens + supplements: Early research on Lion’s Mane suggests it may support neurogenesis (the growth of new brain cells) and protect against cognitive decline.

Bottom Line

Dementia is a growing challenge, but it’s not inevitable. Every walk you take, berry you eat, or new hobby you pick up contributes to a brain healthier and more resilient to decline. Start small—choose one habit to work on this week—and build from there.

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