Posted on Monday, June 23, 2025
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by Melanie Griffin
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What if the most dangerous threats to your long-term health weren’t accidents or sudden illnesses—but silent, chronic conditions building up quietly over the years?
That’s the idea behind the “Four Horsemen of Disease,” a concept introduced by longevity expert Dr. Peter Attia and expanded on in a recent conversation with Dr. Edward Park, founder of NeuroReserve, on The Better For You Podcast in honor of Alzheimer’s and Brain Awareness Month.
According to Dr. Park, the Four Horsemen—metabolic disease, cardiovascular disease, cancer, and dementia—are responsible for over 80% of deaths in adults over 50 in developed nations like the U.S. While sobering, this insight also presents a major opportunity: these diseases share underlying causes that we can influence, especially through nutrition, lifestyle, and daily habits.
The Fastest Growing Threat: Dementia
Of the four horsemen, Dr. Park emphasizes that neurodegenerative disease is the fastest-growing and least controlled. While modern medicine has made strides in managing diabetes, heart disease, and some cancers, there’s still no cure for Alzheimer’s. What’s worse, caregiving demands and financial costs for dementia patients continue to skyrocket.
“This is like a fire we haven’t yet learned how to put out,” said Dr. Park.
But there’s hope. Scientists now understand that chronic inflammation—often driven by poor diet, sedentary lifestyle, and processed foods—is a major factor connecting all four horsemen. Tackling this root cause can lower the risk across the board, especially for dementia.
From Convenience to Crisis: How Our Diets Took a Wrong Turn
Many of us grew up in the heyday of convenience food—TV dinners, boxed mac and cheese, and sugary cereals. It was fast, easy, and affordable. But decades later, the toll is clear: soaring rates of diabetes, obesity, and cognitive decline, all tied to ultra-processed foods and nutrient-deficient diets.
As Dr. Park explains, “Much of our food system was designed for productivity, not longevity. We’re now seeing the long-term costs.”
Fortunately, change is possible—and it starts on your plate.
The MIND Diet: Your Best Defense Against Cognitive Decline
If you’re wondering where to begin, start with food. Research has shown that the MIND diet—short for Mediterranean-DASH Intervention for Neurodegenerative Delay—can reduce Alzheimer’s risk by over 50% in older adults. Developed at Rush University Medical Center, the MIND diet blends two of the most well-researched eating patterns: the Mediterranean and DASH diets.
What to eat more of:
- Cold-water fish (especially SMASH fish: Sardines, Mackerel, Anchovies, Salmon, Herring)
- Dark leafy greens (like kale, spinach, chard)
- Berries (especially blueberries and strawberries)
- Extra virgin olive oil
- Nuts (walnuts, almonds, pecans)
- Whole grains
- Beans and legumes
- Poultry
- Water and green tea
What to limit:
- Red meat
- Fast food and fried food
- Refined sugar and pastries
- Butter and margarine
- Cheese (in excess)
Even small changes—like swapping out butter for olive oil or adding berries to your breakfast—can start moving you in the right direction.
Six Pillars of Brain Health: How You Can Take Action Today
Dr. Park shared the Cleveland Clinic’s Six Pillars of Brain Health, which outline simple behaviors that can reduce your risk of dementia while boosting overall vitality:
- Nutrition – Focus on anti-inflammatory, nutrient-rich foods like those in the MIND diet.
- Physical Activity – Even 10 minutes a day of walking can increase circulation and stimulate new brain cells.
- Sleep – Aim for 7–8 hours of quality sleep; it’s when your brain detoxifies and regenerates.
- Mental Fitness – Learn new skills, try puzzles, or even brush your teeth with the opposite hand to challenge your brain.
- Cardiometabolic Health – Keep blood sugar and blood pressure in check. What helps your heart also helps your brain.
- Social Engagement – Relationships aren’t just good for the soul—they’re essential for brain health. Staying connected helps protect against cognitive decline.
These six pillars are all within your control, and even addressing just one can make a significant difference.
What If You Fall Short? Bridging the Gap with Relevate
Even with the best intentions, life happens. Grocery trips get missed. Dinner plans change. Nutrient-rich meals don’t always make it to the table.
That’s where NeuroReserve’s Relevate supplement comes in. Developed by Dr. Park and a team of neurologists and researchers, Relevate delivers 17 brain-critical nutrients found in the MIND diet to help bridge common dietary gaps—especially for older adults eating the Standard American Diet.
Key ingredients include:
- DHA & EPA (omega-3 fatty acids)
- B vitamins (B6, B12, folate)
- Magnesium, zinc, and selenium
- Polyphenols and antioxidants from berries and green tea
- Nutrients found in dark leafy greens and legumes
It’s not a replacement for good nutrition—but a practical tool for protecting your brain health consistently, even on busy days.
A Special Offer for AMAC Members
In honor of Alzheimer’s and Brain Awareness Month, NeuroReserve is extending a special offer to AMAC members:
50% off your first order of Relevate + 15% off future orders
Visit amac.us/active and use code AMAC1 at checkout.
You’ll find Relevate in the AMAC Pro Shop along with the full Better For You Podcast episode with Dr. Park, and health and wellness tools to support your journey to better aging.
Small Steps, Big Impact
It’s easy to feel overwhelmed when you hear about chronic illness and the statistics surrounding Alzheimer’s. But this article isn’t about fear—it’s about action.
Start with small, meaningful shifts:
- Swap your cooking oil for extra virgin olive oil
- Choose fish once or twice a week
- Add a handful of berries to your breakfast
- Take a 10-minute walk after dinner
- Call a friend or attend a community event this week
These changes may seem simple—but they compound over time, helping you defend against the Four Horsemen and stay mentally sharp well into your later years.
Want to Know Where to Start?
Download our free guide: Top 20 Brain-Healthy Foods
Visit amac.us/active to grab your copy and begin your journey toward sharper thinking and stronger memory today.
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