Dementia Prevention Playbook

Dementia Prevention Playbook cover

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Dr. Kumar, a board-certified neurologist with 25 years of experience, walks you through every proactive step you can take to protect your memory — before a diagnosis, not after. Below is the full table of contents. You can also read the opening pages free for 10 minutes or download this table of contents as a PDF.

Chapter 1: Why Dementia Prevention Matters — Myths vs. Facts, Why Prevention is Possible, Hope & Empowerment
Chapter 2: The Brain and Memory Made Simple — How Memory Works, Brain Functions, Changes in Dementia

Chapter 3: Eat for Your Mind: The Mediterranean & MIND Diets — Foods as Fuel, Grocery Swaps, What to Avoid
Chapter 4: Nutrients Your Brain Loves — B Vitamins, Omega-3s, Vitamin D
Chapter 5: Move It or Lose It: Exercise and Brain Health
Chapter 6: Sleep and Rest for a Sharper Mind
Chapter 7: Stress Less, Think Better — Relaxation Tools, Naturopathic Approaches, Rituals
Chapter 8: Keep Your Brain Busy — New Skills, Brain Games, Creative Hobbies
Chapter 9: Stay Connected: Social Life as Medicine

Chapter 10: Protect Your Heart, Protect Your Brain — Blood Pressure, Diabetes, Obesity & Cognitive Health
Chapter 11: Medications, Toxins, and Brain Health — Medications, Smoking, Alcohol, Environmental Toxins
Chapter 12: Prudent Avoidance: Environmental & Dietary Risks — Chemicals, Pesticides, Heavy Metals, Microplastics, Ultra-Processed Foods
Chapter 13: The Role of Genetics — What You Can & Can't Change, Genetic Testing

Chapter 14: Herbs and Natural Supports for Brain Health — Ginkgo, Turmeric, Rosemary, Resveratrol
Chapter 15: Whole-Person Wellness: Putting It All Together — Daily Routines, Weekly Plans, Overcoming Barriers

Chapter 16: Practical Brain-Healthy Living in the U.S. — Grocery Tips, Eating Out, Work-Life Balance