6 Healthy Behaviors to Help Reduce Your Risk of “Type 3 Diabetes” (Alzheimer’s Disease)
Up to 40% of dementia cases may be preventable through lifestyle changes
June is recognized as Alzheimer's and Brain Awareness Month — a timely reminder to explore what we can do to protect our cognitive health. This month, we're taking a closer look at the Mediterranean Diet and the role it may play in prevention. But first, let's start with a term you may not have heard before.
You might be asking yourself, “There’s a third type of diabetes?”
While it is a relatively new term, it is actually linked to a more common disease state most of us are familiar with: Alzheimer’s Disease (AD).
In recent years, researchers have discovered a compelling link between metabolic dysfunction and neurodegenerative diseases, leading to the creation of the term “Type 3 Diabetes” (T3D). This term highlights a potential connection between insulin resistance, impaired glucose (sugar) metabolism, and the development of Alzheimer’s.
Type 2 Diabetes (T2D) affects about 530 million adults worldwide… and it turns out, it may also be quietly affecting the brain.
Recent research has shown that people with T2D face a 59% higher risk of developing dementia compared to those without diabetes. The good news? There are steps you can take to help reduce that risk.
You Are What You Eat (and More!)
What’s often missing from modern conversations about the Mediterranean diet is that it was never just about food.
It was about movement, connection, slower rhythms, cooking, gathering, and everyday routines. Those routines can be as powerful as any pill to help reduce your risk of Alzheimer’s Disease.
Did you know that up to 40% of dementia cases may be preventable through lifestyle changes? You read that right – preventable.
I recently sat down with Annie Fenn, MD (from Brain Health Kitchen), who studies exactly this. During our recent chat about the Blue Zones, what I learned and appreciate the most about the Blue Zone principles is that they bring us back to the bigger picture – not just nutrients or individual foods, but the way people actually live.
So let’s dive into 6 lifestyle habits that research shows can meaningfully lower your risk.
1. Stay Physically Active
Not only is physical activity great for our heart health but regular exercise increases blood flow to the brain and promotes growth of new neurons. It also can help to lower post meal blood sugar levels in a meaningful way, especially when made into a daily routine.
While experts recommend 150 minutes of moderate aerobic activity per week, the best thing you can do is simply start — even if it’s small. Think of it as “exercise snacks” throughout your day: a 10-minute walk after a meal, taking the stairs instead of the elevator, or doing 15 squats on your lunch break. Every little bit counts.
2. Prevent or Manage Diabetes
Since Alzheimer’s Disease has been coined as Type 3 Diabetes, it is crucial to be mindful of blood sugar levels. High blood sugar damages blood vessels in the brain. Like I mentioned earlier, Type 2 diabetes is a significant risk factor for dementia. Insulin resistance may impair the brain’s ability to clear amyloid plaques (sticky, abnormal clusters of protein build-up between neurons). Consider getting regular blood sugar checks, working on reducing processed sugar intake, and staying active.
3. Protect Your Hearing
One of the largest modifiable risk factors for dementia is untreated hearing loss. When your brain works harder to process sound, it has less capacity for memory and thinking. If you love live music it is a great idea to wear ear plugs to protect your hearing. And if you are over 50, it is recommended to get your hearing tested regularly. Use hearing aids if advised, don’t delay – your brain will thank you!
4. Engage With Your Community
Time with people you enjoy isn’t just fun, it’s genuinely protective for your brain. There’s a reason why they call it “Happy Hour.” Social connection and mental stimulation build “cognitive reserve,” the brain’s resilience against decline. Research has shown that loneliness and isolation are associated with a 40 to 50% higher dementia risk. Take action and build up your “cognitive reserve” by joining a club, volunteering, taking a class, or scheduling regular time to spend with friends and family.
5. Include Brain Healthy Foods Daily
Not only is the Mediterranean diet linked to benefits for heart health, blood sugar management, and lowering inflammation, but also slowing cognitive decline. That’s a win-win-win! Some key “brain healthy” foods include: leafy greens, berries, nuts, olive oil, fish, whole grains. It is also recommended to limit red meat, butter, and sweets as much as possible. You can start by adding even just one “brain food” to one meal a day rather than overhauling your whole diet at once.
6. Get Enough Sleep
When was the last time you had a poor night’s sleep? Remember how groggy you felt the next morning? You might’ve even had a headache. Sleep is the time when the brain clears out toxic waste products, including amyloid beta, a key Alzheimer’s marker. Chronic poor sleep is linked to higher amyloid buildup and faster cognitive decline.
Aim for 7 to 9 hours a night, even if that means going to bed a little earlier to get your full night’s rest. Also try to keep a consistent bedtime. Your body works best with a routine and habits. And lastly, limit screens before bed. Remember what your mother used to say: “Nothing good happens after midnight.” Might as well get some rest!
The Mediterranean diet is a great starting point, but the bigger picture is how you live each day – how you move, sleep, connect, and eat. Pick one habit from this list and start this week.
Small changes, made consistently, are exactly how it adds up!
PURPOSEful Next Steps
1. Schedule one appointment this week.
Whether it’s a blood sugar check, a hearing test, or a visit to your doctor, put it on the calendar today. Prevention starts with knowing your numbers.
2. Add one “brain food” to your next meal.
Not a diet overhaul, just one swap. A handful of walnuts, some blueberries, a drizzle of olive oil. Small and doable, starting today.
3. Text or call one person you’ve been meaning to catch up with.
Social connection is brain protection. Don’t wait for the “right time.” Send the message right now, while it’s on your mind.