Do the best you can until you know better. Then when you know better, do better.
Maya Angelou
We all know memory changes with age. Words slip away mid-sentence, names disappear, and sometimes your train of thought completely derails. It’s frustrating, and with a condition like Ataxia, even small changes can feel like something bigger might be unfolding.
Recently, I came across an article by Dr. Mark Hyman titled “9 Steps to Reverse Dementia and Memory Loss as You Age.” The title is bold, maybe even a bit much, but the ideas behind it deserve attention. I don’t believe in miracle cures or silver bullets, but I do believe in learning, adapting, and giving our brains the best chance to stay sharp for as long as possible.
Here’s how I see it—coming from someone who lives with Ataxia, where nothing’s ever as simple as it sounds.
9 Strategies Worth Exploring
Dr. Hyman approaches brain health with a functional medicine mindset, considering how the entire body affects the brain rather than isolated symptoms. His nine steps emphasize prevention, healing, and lifestyle changes. Here’s a quick breakdown:
- Balance Blood Sugar: Elevated blood sugar and insulin resistance are linked to cognitive decline. Reducing processed carbs and focusing on whole foods with healthy fats and proteins can make a big difference for memory, energy, and inflammation.
- Tame Inflammation: Chronic inflammation impacts the brain over time. Anti-inflammatory foods, supplements (like omega-3s), and stress-reduction practices are essential. This is especially relevant for those of us already dealing with neurological conditions.
- Fuel Your Brain with the Right Fats: The brain is 60% fat. So, it’s no surprise that healthy fats—avocados, nuts, olive oil, wild-caught fish—are essential for long-term cognitive health. Processed, hydrogenated oils? Not so much.
- Identify and Address Nutrient Deficiencies: Deficiencies in B vitamins (especially B12), vitamin D, magnesium, and omega-3s are common among older adults and can lead to memory issues. Sometimes it’s just a matter of checking the basics. A few small shifts with the right supplements can go a long way.
- Support Your Gut: The gut-brain connection is real. Poor gut health can lead to inflammation and impact mood, focus, and clarity. Probiotic-rich foods and fiber and avoiding known irritants like gluten (for some) may help.
- Remove Brain Toxins: From mold exposure to heavy metals to environmental toxins, Dr. Hyman emphasizes detoxification. While not everyone needs a full detox protocol, reducing exposure to everyday toxins (plastics, processed foods, pollution) is wise for anyone.
- Train Your Brain: Use it or lose it. Engaging the brain through learning, puzzles, language, music, or movement helps build neural resilience. You don’t have to be some memory-training machine—you just need to keep your brain involved in things that keep you curious.
- Get Quality Sleep: Sleep is non-negotiable. It’s when the brain clears out waste, processes emotions, and consolidates memory. Poor sleep contributes to inflammation, anxiety, and brain fog.
- Manage Stress: Chronic stress is a direct hit to your brain. Hyman recommends mindfulness, meditation, breathwork, and grounding techniques. For me, this step has been deeply personal. Stress isn’t just emotional; it shows up in my body. Learning how to manage it is a daily practice, not a one-time fix.
A Note of Caution (and Realism)
While I appreciate Dr. Hyman’s holistic approach, there are a few things worth noting:
- “Reversing” dementia is a loaded claim. While lifestyle can improve brain function—and in some cases, slow decline—using the word “reverse” can create unrealistic expectations, especially for those already facing progressive conditions like Ataxia.
- This isn’t one-size-fits-all. Not everyone will respond the same way. Nutritional changes that help one person may overwhelm another. That’s okay. It’s a process.
- More research is needed. Functional medicine is promising, but many of these strategies are still emerging in mainstream studies. That doesn’t mean they’re wrong—it just means we should approach them with curiosity and care, not blind faith.
My Takeaway: Progress, Not Perfection
If you live with Ataxia—or any neurological condition—brain fog, stress, and cognitive shifts can feel scary. But they’re not the end of the story. We can do so much to support our brain, nourish our body, and create habits that help us stay sharp and present.
The goal isn’t to hack your brain or outsmart aging. It’s to live well, stay engaged, and give yourself the best chance to thrive—however that looks for you.
Want to explore some of these tools together? I’ve written about stress management, neurofeedback, and lifestyle strategies on my blog, and I’ll explore more in the weeks ahead. If this resonated with you, I’d love to hear your thoughts. Whether you’re living with Ataxia or supporting someone who is, your story matters.
Feel free to leave a comment, send me an email, or join the growing community.
Because building a healthier life and raising awareness starts with connection, conversation, and the courage to keep showing up.
