A preventive neurologist shares 3 simple habits she follows to help reduce her Alzheimer's risk - Business Insider

What the report says

Business Insider reported that Dr. Kellyann Niotis, a preventive neurologist and assistant professor of neurology at Weill Cornell Medicine, uses a small set of lifestyle habits aimed at supporting brain health and lowering her personal risk of Alzheimer’s disease. Niotis told the outlet she became interested in prevention after seeing neurodegenerative disease affect patients and her own family, and after finding that much medical advice focused more on managing dementia than on reducing risk earlier in life.

Her daily routine includes close attention to diet and hydration. According to Business Insider, Niotis carries a marked water bottle to monitor her intake, saying dehydration can contribute to problems such as poor concentration and brain fog. She also eats berries every day because they contain antioxidants and other compounds associated in some research with lower inflammation and oxidative stress. She tries to eat fatty fish, including salmon, sardines, mackerel or anchovies, twice weekly for omega-3 fatty acids that are linked to brain-cell health.

Exercise is another major part of her approach. Business Insider said Niotis works out four to five times a week, combining cardio with strength training. She now emphasizes heavier weights for fewer repetitions to build or preserve muscle, noting that muscle loss with age has been linked in some studies to worse cognitive outcomes and may raise the risk of falls and brain injury later in life.

Niotis also builds novelty into her routine, alternating cardio activities such as running, rowing and cycling, and using short higher-intensity intervals that push her heart rate. She told Business Insider that social interaction and exposure to new ideas may also support the brain. The report framed these habits as risk-reduction strategies, not guaranteed prevention.