We no longer view cognitive health as something ‘given’, but as an actively managed system. It is not just about memory, but about the brain’s ability to effectively manage thinking, learning, communication, orientation and decision-making. It encompasses processes that are disrupted in conditions such as Alzheimer’s disease, various forms of dementia, and Parkinson’s disease with cognitive impairment. These disorders gradually reduce a person’s ability to function independently and have a significant impact on quality of life.
The statistics are stark. According to the World Health Organization, there are currently around 57 million people living with dementia worldwide, with nearly 10 million new cases emerging every year. In other words, a new patient emerges every 3 seconds. Estimates suggest that by 2050, this number will rise to as many as 139 million. At the same time, the first changes often begin much earlier – as early as after the age of 35, when the brain’s regenerative processes naturally slow down.
To put it as simply as possible, cognitive health rests on three pillars:
Prevention is primarily about protecting the brain from silent damage. The key mechanism is neuroplasticity – the brain’s ability to form new connections. However, this is significantly hindered by neuroinflammation, which is one of the main factors in brain ageing. This is precisely why the focus today is shifting towards an anti-inflammatory lifestyle, stable blood sugar levels, good-quality sleep and regular exercise.
Monitoring means keeping an eye on what is happening in the brain before the first symptoms appear.
In practice, this involves addressing risk factors such as:
This is because prolonged elevated levels of the stress hormone cortisol directly reduce the volume of the hippocampus – the centre of memory. That is why conscious stress management, breathing techniques and mental training are of crucial importance.
And finally, care. Here, we are moving away from ‘waiting for a problem’ towards actively supporting the brain. Stimulating the mitochondria, protecting against oxidative stress and activating defence mechanisms such as the Nrf2 pathway – which regulates the production of the body’s own antioxidants and detoxifying enzymes – all play a vital role.
Lifestyle factors also play a significant role. High blood pressure, diabetes, obesity, smoking, lack of exercise, stress and social isolation are among the main risk factors. It is estimated that up to 30–40% of the risk of cognitive impairment is linked to factors that we can influence. This is crucial news – prevention has a real impact.
As you well know, the biggest problem isn’t the advanced stage, but the fact that the early signs often go unnoticed. This is precisely where it’s important to be alert to subtle changes.
Typical warning signs include:
A change in behaviour is also common:
In Parkinson’s disease, subtle cognitive changes may appear even in the early stages – slowed thinking, difficulties with multitasking, as well as subtle motor symptoms such as impaired fine motor skills or changes in handwriting.
An important distinction is that normal forgetfulness does not affect day-to-day functioning. However, if these changes start to interfere with work, safety or relationships, this is a warning sign that should not be ignored.
From a practical point of view, it therefore makes sense to create an environment that supports the brain. A regular routine, mental stimulation, physical activity, meaningful communication, social interaction and stress reduction are not ‘extras’, but essential components for a healthy brain.
From the perspective of 2026, it is no longer the case that supplementation is merely ‘an extra’. On the contrary – with increasing oxidative stress, environmental strain and metabolic overload on the body, targeted biological support for the brain is becoming one of the cornerstones of prevention.
Substances that directly influence the mechanisms of brain ageing play a key role here. Carnosine acts as a protective factor against glycation and toxic metabolites, thereby helping to maintain neuronal function and energy metabolism. Sulforaphane is now considered one of the most potent natural activators of the Nrf2 pathway, thereby triggering the body’s own antioxidant and detoxification mechanisms and increasing the brain’s resistance to stress and inflammation. Astaxanthin, as one of the most effective antioxidants, is able to penetrate deep into nerve tissue and protect it from damage caused by free radicals.
As you are well aware, it is precisely the combination of these mechanisms – protection against inflammation, support for the mitochondria and activation of the body’s internal defence systems – that determines how quickly the brain ages.
That is why, after the age of 35, it makes sense to approach supplementation in a targeted and systematic way, rather than haphazardly. Not as a mere ‘supplement’, but as part of a strategy that complements one’s lifestyle where natural mechanisms are no longer sufficient.
Put simply: these days, we don’t protect our brains with a single measure, but through a series of daily choices. And the sooner we start making them, the better our chances of maintaining our brain function and quality of life well into old age.
Dr Renáta Lenártová, PhD, MSc
Clinical biochemist and doctor.
Sources and facts:
WHO – Dementia factsheet: https://www.who.int/news-room/fact-sheets/detail/dementia
Alzheimer’s Disease International: https://www.alzint.org/about/dementia-facts-figures/dementia-statistics/
Alzheimer’s Association (USA): https://www.alz.org/alzheimers-dementia/facts-figures
Lancet Commission on Dementia Prevention: https://www.thelancet.com/commissions/dementia-prevention-intervention-care
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