Cognitive Decline, Dementia and Alzheimer’s Disease: How to Reduce Your Risk

Dementia and Alzheimer's Disease could be prevented or reduced with lifestyle management from midlife or preferably earlier.

Rates of cognitive decline, Dementia and Alzheimer’s disease continue to rise, with Alzheimer's Disease now overtaking heart disease as Australia's biggest killer.

This has prompted deeper investigation into the causes behind these diseases. Drugs targeting Beta-Amyloid plagues to treat Alzheimer's patients, have shown relative small effects, as they aren't addressing the underlying cause, WHAT is making the amyloid?

In the functional medicine space, we are seeing great advances in slowing symptoms and delaying onset. The role of lifestyle factors—particularly with nutrition, have been shown to have a more profound effect than current medications.

Long-term high carbohydrate intake, especially from refined and ultra-processed sources, is increasingly recognised as a significant contributor to poor brain health.

While carbohydrates are not inherently harmful, the type, quantity, and metabolic context in which they are consumed matters greatly. When carbohydrate intake chronically exceeds an individual’s metabolic capacity, the brain may suffer the consequences over time.

The Brain, Glucose, and Metabolic Health

The brain requires a steady supply of energy to function, traditionally derived from glucose. However, it also relies on metabolic flexibility—the ability to efficiently utilise different fuel sources and respond appropriately to insulin.

Chronic high carbohydrate intake can disrupt this balance by:

• Increasing insulin demand

• Promoting insulin resistance

• Driving inflammation

• Increasing oxidative stress

  
  

Age is not the only driver of cognitive decline. Metabolic dysfunction provides the fuel to the fire, that is Dementia and Alzheimer's disease.

Metabolic dysfunction is a group of conditions (insulin resistance, hypertension, high triglycerides, low HDL cholesterol, and abdominal obesity) that alters how the body processes food into energy.

Insulin Resistance and the Brain

Insulin is not only involved in blood sugar regulation—it plays a crucial role in brain signalling, memory, and learning. Insulin receptors are abundant in areas of the brain responsible for cognition and executive function.

Insulin in the brain helps regulate energy balance, synaptic plasticity (learning new things), provides neuroprotection and regulates neurotransmitter activity. Importantly in Alzheimer's, insulin also reduces beta-amyloid accumulation - BUT, it can not reduce high blood sugar levels at the same time. It can only remove glucose, or remove the amyloid.

When diets are consistently high in carbohydrates—particularly refined carbohydrates and sugars—the body may develop insulin resistance. When there is too much glucose in the blood, insulin is overworked, and the signal becomes weak, producing less insulin.

This impaired insulin signalling in the brain is why Alzheimer’s disease is now often referred to as “Type 3 Diabetes.”

Alzheimer’s disease is not simply a genetic or age-related condition—it is often the end result of decades of metabolic stress, inflammation, and blood sugar instability. Inflammation is made when the body is under metabolic and physical stress. Ultimately, inflammation (known as the 'silent killer') is the major contributor to both cognitive decline, Dementia and Alzheimer’s pathology.

The Role of Refined vs Whole Carbohydrates

Not all carbohydrates are equal. Carbohydrates are found in fruits and vegetables, but also in sugar laden muesli bars, cookies and soft drink.

There are two types of carbohydrates:

• Complex Carbs - (Starches & Fibre): Found in whole grains, vegetables, and beans; these provide sustained energy.

• Simple Carbs - (Sugars): Found naturally in fruit (fructose) and milk (lactose), or added to processed food.

We also have whole carbs (minimally processed and still contain fibre) and refined carbs ( more processed with fibre removed or changed).

Refined carbohydrates:

• Rapidly increase blood sugar (sugar 'spikes')

• Provide little fibre or micronutrients

• Promote insulin resistance

Whole, fibre-rich carbohydrates:

• Digest more slowly

• Support gut health

• Improve blood sugar regulation

  
  

The issue is not carbohydrates alone—but chronic overconsumption of carbs without adequate protein, fat, fibre, and metabolic balance.

A Naturopathic Approach to Protecting Brain Health

Rather than focusing on extreme restriction, naturopathy emphasises balance and individualisation.

Key brain health principles often include:

Supporting Blood Sugar Stability

• Reducing refined carbohydrates and added sugars

• Pairing carbohydrates with protein and healthy fats

• Choosing fibre-rich, whole-food carbohydrate sources

  
  

Improving Insulin Sensitivity

• Supporting movement and muscle health

• Ensuring adequate micronutrient intake

• Supporting liver and mitochondrial function

  
  

Reducing Neuroinflammation

• Anti-inflammatory whole-food nutrition

• Omega-3 fatty acids

• Antioxidant-rich vegetables and herbs

• Supporting fat metabolism for brain fuel for metabolic flexibility

  
  

Prevention Starts Long Before Symptoms Appear

Cognitive decline, Dementia and Alzheimer’s disease do not develop overnight, they often begin decades earlier. Addressing carbohydrate intake now, is one of the key preventative strategies that can reduce your cognitive decline risk.

Brain health depends on metabolic health. By supporting a healthy blood sugar balance, reducing your inflammatory load, and nourishing the brain with high-quality whole foods, fats and brain-loving nutrients, we create the conditions for cognitive resilience across the lifespan.

This is not about fear or restriction—it is about education, understanding and long-term brain protection.

This article is for educational purposes only and does not replace personalised medical advice. For individual care, I'd love to help!

Book a FREE 15 minute call or a full consultation online at The Naturopathic Care Clinic.