Alzheimer's and Parkinson's - the two most common threats to brain health and how to prevent them

2.12.2025

Inspiracja

Alzheimer's and Parkinson's - the two most common threats to brain health and how to prevent them

Alzheimer’s and Parkinson’s disease represent two of the most significant threats to brain health in older age. The origins of these conditions may reach back 30 or even 40 years before symptoms appear. Fortunately, through prevention — including a healthy lifestyle, nutrition, movement, and other factors — it is possible to positively influence brain health.

What will you learn in this article?

What neurodegenerative diseases are and how they affect brain function
Alzheimer’s disease
Parkinson’s disease
Neuroinflammation — the silent driver of neurodegeneration
The brain’s glymphatic system — why it matters
The role of nutrition
Useful supplements
Lifestyle factors
Key takeaways

What neurodegenerative diseases are and how they affect brain function

Neurodegenerative diseases are conditions in which nerve cells in the brain gradually become damaged and die. As neurons lose their function, abilities related to memory, movement, speech, concentration, and mood also decline.

Unlike other parts of the body, the brain has limited ability to repair itself, which is why damage that accumulates over many years can later lead to serious issues such as Alzheimer’s or Parkinson’s disease.

One of the main problems is the accumulation of so-called abnormally folded proteins (such as amyloid-β or α-synuclein). These substances deposit between nerve cells and disrupt their connections. At the same time, inflammation in the brain and oxidative stress caused by excess free radicals further contribute to the process.

These changes typically begin decades before the first symptoms appear. This is why prevention and early protection of the brain — meaning a healthy lifestyle — are becoming increasingly discussed.

Certain genetic variants can also play an important role in susceptibility to both Alzheimer’s and Parkinson’s disease, increasing the risk of developing them, although they are not the direct cause. In Alzheimer’s disease, the best-known gene is APOE ε4, while in Parkinson’s, mutations in the SNCA, LRRK2, and PARK2 genes play a role; however, their impact can be strongly influenced by lifestyle, nutrition, and exposure to toxins.

Alzheimer’s disease

Alzheimer’s disease is the most common form of dementia affecting brain health. It gradually impairs memory, thinking, and orientation. Typical symptoms include short-term memory problems, disorientation in time and space, and progressive difficulty performing everyday tasks. Harmful proteins accumulate in the brain, disrupting connections between neurons and causing their gradual death.

Risk factors include older age, genetic predisposition, diet, and lifestyle. Lack of movement and insufficient sleep negatively affect the detoxification of accumulated metabolites in the brain. Due to an excess intake of simple sugars in the diet, which cause tissue damage in the brain, Alzheimer’s disease is sometimes referred to as type 3 diabetes.

Parkinson’s disease

Parkinson’s disease is a neurodegenerative condition that primarily affects motor functions. It involves the gradual loss of nerve cells in the brain region responsible for dopamine production.

Typical symptoms therefore include resting tremor of the hands, muscle stiffness, slowed movements, and balance difficulties. In addition to motor symptoms, changes in mood, sleep disturbances, and cognitive decline may also appear. Dopamine deficiency can contribute to depression or apathy, which commonly accompany Parkinson’s disease. The exact cause is not fully understood; a combination of genetic factors and lifestyle influences plays a role.

Neuroinflammation – the silent driver of neurodegeneration

Across scientific studies, one of the key mechanisms consistently identified as a common denominator of most neurodegenerative diseases is neuroinflammation. These are inflammatory processes occurring within brain tissue, which are a natural response to damage, infection, stress, or the presence of free radicals. Inflammation in the brain can initially have a protective role — for example, when attempting to remove damaged cells. However, if it becomes chronic, it contributes to the gradual degeneration of neurons and the worsening of cognitive and motor functions.

Glial cells — the brain’s support cells, especially microglia and astrocytes — play a crucial role in neuroinflammation. Under normal circumstances, they help maintain a stable brain environment and protect neurons. However, when chronically activated, they “switch” into a pro-inflammatory mode, producing inflammatory signalling molecules (“cytokines, chemokines”) and free radicals which, although originally intended to protect the organism, in excess quantities damage the neurons themselves.

These processes develop silently for decades before clinical symptoms appear. Studies also demonstrate elevated levels of certain inflammatory biomarkers in cerebrospinal fluid — evidence of activated neuroinflammatory pathways even in the early stages of disease.

The brain’s glymphatic system – why it matters

The glymphatic system is a mechanism in the brain that acts as a type of “cleaning system” — enabling the removal of waste substances from brain tissue through the flow of cerebrospinal and interstitial fluid.

How it works:

Cerebrospinal fluid enters the brain along perivascular spaces → mixes with interstitial fluid → together they carry waste products (e.g., amyloid-β, tau, metabolic by-products) outwards toward lymphatic pathways.
It functions most effectively during deep sleep — during this phase, the volume of interstitial space increases and the flow intensifies.

Importance in the brain:

The function of the glymphatic system declines with age, as well as in sleep disorders or vascular damage. Disrupted “drainage” of waste products promotes the accumulation of harmful proteins, resulting in brain damage and the development of a neuro-inflammatory environment.
Research suggests that supporting this system (primarily through quality sleep and regular physical activity) is essential for preventing these diseases.

The role of nutrition

Why prevention matters:

There is still no definitive cure for either disease; available therapies only slow progression and ease symptoms. A healthy lifestyle — sufficient movement, a balanced diet rich in antioxidants and omega-3 fatty acids, quality sleep, and mental stimulation — has proven to be an effective way to reduce the risk of developing these conditions or delay their onset.

Nutrition influences mitochondrial function (our cellular “power plants”) and thus the resilience of neurons to stress.

A healthy diet high in vegetables, healthy fats — especially anti-inflammatory omega-3 and omega-9 fatty acids — high in fibre, and low in processed foods and simple sugars is associated with a lower risk of neurodegenerative diseases. We explore MIND dietary principles for brain health in more detail in the article How to support cognitive function and keep your brain in good condition.

Metabolic disorders such as insulin resistance and diabetes also affect brain health — they impair the vascular system, increase oxidative stress and inflammation, and therefore significantly contribute to these diseases.

Recommended supplements

Targeted inclusion of certain nutrients in the diet can significantly contribute to reducing the risk of Alzheimer’s and Parkinson’s disease, particularly when focused on reducing neuroinflammation, supporting mitochondria, enhancing brain detoxification, and nourishing neurons.

Omega-3 fatty acids (EPA, DHA)

Effect: These are essential building blocks of brain cells. DHA supports cell-membrane flexibility, nerve-signal transmission, and has strong anti-inflammatory and neuroprotective effects.
Why they matter: Lower DHA levels are documented in Alzheimer’s disease. In Parkinson’s disease, DHA helps protect dopaminergic neurons.
Sources: Wild fatty fish such as salmon, sardines, mackerel, or high-quality fish or algae oil.

Phosphatidylserine and choline

Effect: These compounds improve communication between neurons and support the repair of brain cell membranes.
Choline is a precursor to acetylcholine, a key neurotransmitter of memory.
Phosphatidylserine helps slow cognitive decline and improves attention and memory.
Sources: Lecithin, eggs (especially yolk)

Curcumin (Curcuma longa)

Effect: A powerful natural antioxidant with anti-inflammatory properties that suppresses neuroinflammation and prevents the formation of beta-amyloid in the brain.
It improves mitochondrial function and supports the removal of damaged proteins.
Absorption: Use together with piperine (black pepper extract).

Ginkgo biloba

Effect: Improves cerebral blood flow, microcirculation, and oxygen supply.
Protects neurons from oxidative stress and supports memory.
When combined with omega-3 and B-complex vitamins, it may enhance cognitive performance in older adults.

Bacopa monnieri

Effect: This Ayurvedic adaptogenic herb improves memory, concentration, and neuronal regeneration.
Supports the formation of new neuronal connections (neuroplasticity).

Magnesium in the form of L-threonate

Effect: L-threonate increases magnesium levels in the brain because it crosses the blood–brain barrier, which may help protect against neurodegenerative decline and reduce neuronal damage.
The magnesium L-threonate form also supports memory and the regeneration of synapses.

Hericium (Lion’s mane)

Effect: This medicinal mushroom contains compounds that support neuroplasticity, helping improve learning and memory formation.
Studies have examined its potential effect on slowing progression in Alzheimer’s and Parkinson’s disease.

The role of lifestyle

The most essential factor for brain health is quality, sufficiently long sleep — it is crucial for brain detoxification through the glymphatic system. Chronic sleep deprivation or disorders such as insomnia significantly increase the risk of dementia. You can read more about the effect of sleep on overall health in our article Sleep as the foundation of health: how it affects the brain, mood, energy, and the immune system.

Regular physical activity also acts as prevention: it improves vascular health, supports neuroplasticity (the brain’s ability to learn new things), and enhances glymphatic function.

Reducing toxin exposure (e.g., smoking, air pollution), maintaining a healthy body weight, and keeping blood pressure and cholesterol in check — all these factors influence the likelihood of developing neurodegenerative diseases later in life.

Key takeaways

Neurodegenerative diseases such as Alzheimer’s and Parkinson’s begin silently decades before symptoms appear — prevention is therefore essential.
In both diseases, sleep, lifestyle, and nutrition play a crucial role.
The glymphatic system is fundamental for proper brain function — supporting good sleep, movement, and vascular health is a concrete preventive step.
Nutrition and lifestyle cannot guarantee disease prevention, but they greatly increase the likelihood of healthier brain aging.