When Dr. Majid Fotuhi wrote his first book, 2002's The Memory Cure, he wanted to give it the subtitle "How to Prevent Alzheimer's Disease," but he felt that was "too bold" a statement to make at the time.
"Back then, that was a novel idea," the Johns Hopkins professor and leading dementia expert tells us. "These days, if you talk to any neurologist, they'll tell you that the cognitive decline that happens with aging can be significantly reduced, and that you absolutely can decrease your risk of Alzheimer's."
Dr. Fotuhi has developed a 12-week program that's been proven to help people with mild cognitive impairment improve their memory, focus, and even grow the hippocampus, a crucial part of the brain. But this regimen, which he's sharing in his latest book, The Invincible Brain, can help anyone build a stronger, more resilient mind. Ahead of its publication, we asked Dr. Fotuhi to answer questions from the readers of our Body and Soul newsletter about how to reverse cognitive decline, what role genes play in developing dementia, whether supplements can improve memory, and much more.
Why does brain fog happen, and how do you fix it?
Dr. Fotuhi: Brain fog is usually a signal that something in your lifestyle is affecting your ability to focus and function at your peak. Poor sleep, chronic stress, hormonal shifts, lack of exercise, or even dehydration can slow down how efficiently your brain processes information. When you improve sleep, increase physical activity, eat a Mediterranean style diet, and reduce stress, mental clarity often improves within weeks.
How does menopause affect a woman’s brain?
Estrogen supports the brain circuits involved in memory, attention, and mood. When estrogen levels decline during menopause, many women notice changes in focus, word finding, and mental sharpness. The encouraging news is that regular exercise, restorative sleep, stress reduction, hormone replacement therapy, and cognitive engagement can help the brain adapt and remain strong.
Is extensive screen time bad for the brain?
It depends on how it's used. Mindless scrolling late at night can disrupt sleep and reduce attention span, which affects cognitive performance. However, purposeful screen use for learning, connecting, and problem solving can stimulate the brain, so balance and boundaries matter. It's not looking at screens, as in when you are working, that's bad for you; it's mindless scrolling through social media that can harm your brain over time.
Does taking ginkgo biloba supplements actually benefit brain health?
The strongest clinical trials have not shown that ginkgo biloba prevents dementia or meaningfully improves memory in healthy adults. Supplements are rarely a substitute for proven lifestyle habits. Exercise, healthy nutrition, sleep, stress management, and mental challenge have far stronger evidence behind them.
How much do hereditary factors play into brain health? My dad has dementia. Does that mean I'm more at risk?
Family history is a main factor mostly for people whose parents developed early-onset Alzheimer's disease in their forties to early sixties. Late-life Alzheimer's disease, which is the most common form, has only a small genetic component. Even for people who have a genetic risk factor, lifestyle interventions can make a huge difference in the age at which a person develops cognitive decline.
Is there a connection between alcohol use and Alzheimer's?
Heavy alcohol use is clearly associated with brain shrinkage and increased dementia risk. Even moderate drinking should be approached thoughtfully, since emerging research suggests there may not be a completely safe level for the brain. If someone chooses to drink, my suggestion is to limit it to no more than three to four drinks per week.
I'm 58 and retired. I am becoming more forgetful. What can I do?
Some mild forgetfulness can happen during the transition to retirement, when you're less busy than usual. The brain thrives on purpose, routine, movement, and social engagement. A structured program that combines physical exercise, healthy nutrition, quality sleep, stress reduction, and cognitive training can noticeably improve memory and confidence. You can consider volunteering, taking on new hobbies, and learning a new language as ways to keep your brain sharp and youthful in the next three to four decades of your life.
