Big news friends,

On July 16, the World Health Organization released updated guidelines on preventing cognitive decline and dementia — the first major update since 2019.

The headline number: up to 45% of dementia risk comes from factors we can actually change.

More than 57 million people worldwide live with dementia, with nearly 10 million new cases diagnosed each year. My mom died from this disease and I carry one copy of a gene (Apoe-4) linked to late onset dementia. About 1 in 5 people carry one copy of this gene that increase your risk of getting the disease by 2-3x’s.

 There's still no cure. But WHO says these five lifestyle changes can meaningfully lower your risk:

1. Move more. Regular physical activity remains one of the strongest protective factors for brain health.

2. Quit tobacco. Stopping smoking reduces risk of both dementia and the cardiovascular disease that drives it.

3. Drink less. Cutting back on alcohol consumption is now a formal recommendation, not just a suggestion. In my opinion no amount of alcohol is safe if your goal is to protect cognition.

4. Eat well. A healthy diet supports the same cardiometabolic health that protects the brain. I teach whole food from quality soil. Regenerative organic is best.

5. Avoid air pollution. This is the new addition — WHO now recommends limiting exposure to air pollution as a dementia-risk strategy. This is a huge reason why I work with WellisAir (current code Malibu150) and have them through my home. Plus its top of mind right now with the smoke from the Canadian fires.

WHO also flagged that managing conditions like high blood pressure, diabetes, and high cholesterol helps, and that hearing aids may be a useful part of a risk-reduction plan. One notable non-recommendation: don't count solely on vitamin B, E, omega-3, or multivitamin supplements to lower dementia risk — the evidence doesn't support it unless you have a diagnosed deficiency.

Get tested frequently and manage your deficiencies.  I use Function Health for my testing every six months and for my individual vitamins my pick is Qualia use code Kerstin for 15% off (Get your magnesium and creatine first!) or Designs for Health code Stress for 10% off . 

There are many other personalized adjustments you can make based on your genetic makeup. Everything from sauna to peptides, to weightlifting to certain supplements and of course sleep, relationships and Jesus

The StRest podcast is a great place to start to learn more about preventing this cruel disease.  Check out Dr. Clint Steele as a place to start!

The takeaway isn't complicated. The same habits that protect your heart protect your brain. These are the things I teach every day, and I wont stop talking about because they are the basics on how you protect yourself from what happened to my mom.

If you are in the Philadelphia area this Sunday night I’ll be speaking in person on this topic at the Grove Church in West Chester Pa.

Be well,

Kerstin

Source: WHO/PAHO, July 16, 2026

Sunday July 19th - Speaking Live at the Grove Church

Tuesday Members only Group Coaching 1pm, The Reset Live stream 1:30p Cancelled This week

Tuesday July 21st 3pm with Mary Ruth

Thursday July 2rrd 7am Asutra,

Wednesday August 5th 12pm est Join our monthly prayer group

One last quick request - Please add these email addresses to your safe list so my newsletters don’t end up in spam: elink230.mail.kerstin-lindquist.com, [email protected] Thank you so much! xoxo Kerstin