Can We Prevent Dementia?
Why supporting brain health is a no brainer for Agnieszka Butter
Many of us have experience with loved ones suffering from dementia and so too has Agnieszka Butter. A neuroscientist and nutritional therapist, and a PHD candidate at Edinburgh University, she is on a mission to reverse the risks of dementia using a myriad of science-backed strategies and at the same time to offer support to the carers of dementia patients. Agnieszka knows first hand the devastation of dementia for the women in her family and the toll it takes on carers.
We spent 5 mins with Agnieskza to find out more about her passion for cognitive health and get tips on how we can start to look after our own brain health in easy, every day ways…
Please tell us about your personal connection with dementia and what drives your research today?
Dementia touches so many families, and I’ve seen first-hand the emotional and physical toll it can take on carers. My grandmother and aunt live and died with Alzheimer’s. This personal perspective drives my research — I want to empower people, especially carers, with practical tools to maintain cognitive health and emotional resilience while supporting loved ones.
What is your specific area of research and study into cognitive health?
At King’s College London, where I completed my MSc in Neuroscience and Psychology of Mental Health, I focused on child cognition and specifically how antibiotic use between the ages of 0–2 years can alter a child’s gut microbiome and influence cognitive development. As I continue my studies to become a nutritional therapist, I have trained and specialised in the gut–brain connection and brain nutrition, exploring how what we eat shapes cognitive health.
I am also deeply interested in the impact of small, daily habits on the brain —particularly the role of the lymphatic system in brain clearance and health—and in improving our senses, especially vision, smell, olfaction, and hearing, and how nurturing these senses contributes to overall brain function and resilience.
“I’m investigating how non-pharmacological interventions, usage of rosemary essential oil on the limbic system (memory and emotions) and exposure to eco therapy gardens as somatic experience, can support brain health and lower chronic stress in carers of people living with dementia…”
Tell us about your PhD at Edinburgh University
My PhD at the University of Edinburgh sits at the interface of health of social science psychology, neuroscience, and preventative medicine. I’m investigating how non-pharmacological interventions, usage of rosemary essential oil on the lambic system (memory and emotions) and exposure on eco therapy gardens as somatic experience, can support brain health and lower chronic stress in carers of people living with dementia. Essentially, I’m looking at how we can use science-based strategies to protect the brain while also caring for others.
Do you believe we can change through neuroplasticity our genetic predisposition to dementia?
Absolutely. Genetics is only part of the story. Neuroplasticity — our brain’s ability to reorganise and adapt — offers tremendous potential to offset genetic risk. Through targeted lifestyle interventions, cognitive engagement, stress management, proper sleep, hydration, social engagements and proper nutrition, we can influence the expression of genes associated with dementia. Our choices matter, and it’s never too late to start.
Above - Agnieszka believes gardening can contribute to Alzheimers prevention and stress reduction…
How important is it to look after a family carer’s physical and emotional health in the dementia journey?
It’s vital. Carers are the backbone of dementia care, yet their health is often overlooked. Chronic stress, poor sleep, and neglecting self-care can accelerate cognitive decline and physical illness in carers themselves. Supporting carers isn’t just kindness — it’s brain health prevention. Helping carers thrive helps both them and the people they care for.
What are 3 things we can all be doing to reduce the risk of dementia?
1. Move your body daily – even a 20 minute walk, resistance training, or my eye and hand movements stimulates neuroplasticity and vascular health.
2. Eat for your brain – anti-inflammatory, nutrient-dense foods rich in omega-3s, polyphenols, and B-vitamins support cognitive function. Avoid ultra processed food.
3. Challenge your mind & emotions – learning new skills, connecting socially, managing stress, and prioritising sleep all protect against cognitive decline.
A daily practice you recommend for optimal brain health?
I recommend a short, structured routine every morning:
Don’t look at your phone when you wake up!
Sit upright, take slow, deep breaths to activate the parasympathetic nervous system.
Do 5–10 minutes of gentle movement or stretching to wake up your lymphatic system.
Hydrate and nourish your body with nutrient-rich foods.
Even this small, consistent routine primes your brain for focus, emotional regulation, and resilience throughout the day.
What about nutrition and exercise? What should we all be doing and what age is it most important to start?
Nutrition and movement are foundational — they aren’t just for later in life. A diet rich in vegetables, healthy fats (like oily fish or flaxseed), and minimal ultra-processed foods supports the brain from childhood onward. Exercise should combine cardiovascular activity, strength training, and coordination work to promote blood flow, neurogenesis, and balance. The earlier we start — even in our 20s and 30s — the better, but it’s never too late to make impactful changes.
Follow @agnieszka.butter for more on neuroplasticity, dementia prevention and cognitive health with everyday ideas we can incorporate into busy lives.
Love all that you do Agnieszka! Fascinating and reassuring. Thank you X