Three ways to live longer, dementia-free

Over seven million U.S. adults live with dementia… costing the healthcare system billions of dollars yearly.

Not to mention, millions of family members and other caregivers feel the burden of this debilitating disease daily.

Of course, we all want to hold on to our memories and remain cognitively sharp well into our golden years.

Well, what if making simple lifestyle changes could help you do so?

Research suggests THREE lifestyle habits—that happen to be the foundation for everything I discuss—not only BOOST life expectancy… but also SLASH dementia risk.

Let me explain…

Eat, move, think, repeat

A recent analysis, published in the British Medical Journal, looked at almost 2,500 participants in the Chicago Health and Aging Project (CHAP), ages 65 years and older.

The main purpose was to see if boosting longevity just increased the number of years living with dementia… or if those extra years (of healthy living) came with an intact memory.

To no surprise, the following three lifestyle habits were linked to a longer lifespan:

  1. Following a healthy diet.
  2. Engaging in regular physical activity.
  3. Participating in cognitive exercises.

More specifically, researchers looked at a Mediterranean-type diet (more fresh, whole foods and less processed, junk foods). Exercise consisted of walking, gardening, bicycling, and swimming. And cognitive activities included things like reading, playing cards and my favorite, doing crossword puzzles.

(Unhealthy habits, including smoking and alcohol consumption, were also recorded.)

If participants met criteria for a healthy habit, they were given a score of 1. Otherwise, they received a score of 0. Total scores were between 0 and 5. (Higher scores indicated a healthier lifestyle.)

Ultimately, women with a score of 4 or 5 extended life expectancy by about three years. For men, that translated to an extra six years, respectively.

Not only that, but the number of years living with dementia was nearly cut in HALF among those following the healthiest lifestyles. Meaning those extra years were, more often than not, dementia-free.

Prioritize healthy living

Healthy living is the cornerstone of my entire practice. And at some point, we ALL need to make it a priority.

And the three healthy habits outlined here today are a great place to start.

So, be sure to follow a healthy, balanced diet full of fresh, whole foods—like grass-fed and -finished meat, organic poultry, wild-caught seafood, organic produce, nuts, eggs, and more.

(Grab a copy of my A-List Diet for various delicious, healthy recipes. Or follow my cooking show on Instagram and YouTube for added inspiration!)

Then, aim to incorporate some sort of exercise into your daily routine—to the tune of at least 150 minutes per week (which breaks down to just a little over 20 minutes daily). Even if it’s a quick stroll around the block after dinner… anything is better than nothing at all.

And finally, give your brain a “workout” with board games, crossword puzzles, and the like. These creative, challenging activities will help keep your cognition sharp for years to come.

I also outline an all-natural protocol to protect and restore memory, strengthen focus, and fight dementia in my Alzheimer’s Prevention and Treatment Plan. To learn more about this innovative, online learning tool—or to enroll today—click here now!

Until next time,

Dr. Fred


“Healthy Living Tied to a Longer Life and Dementia-Free Old Age.” Medscape, 04/14/2022. (