Don't panic if you forget names. The difference between age-related memory loss and Alzheimer's is more than occasional lapses of memory. Symptoms of Alzheimer's include forgetting entire experiences and the gradual inability to follow written or spoken directions.

Alzheimer's impairs functions such as memory, thinking and personality. It affects one in 25 Aussies 60 years and over, and as yet there's no cure. But it's never too early to protect your brain. Neurologist Dr Vincent Fortanasce has identified key lifestyle changes to remain sharp tomorrow.

Anti-Alzheimer's diet

This is a Mediterranean-style diet high in antioxidants, omega-3 fatty acids, folate and other crucial brain-boosting nutrients. It's high in good fats - oily fish, olive oil, nuts, flaxseeds and so on - lean protein and complex carbs, and avoids starchy foods such as white rice and white bread, which are digested into sugar within minutes. Red meat, sugary desserts and pro­cessed foods should also be limited or avoided.

The golden dozen - foods to include in your daily diet:

• 1 Apples
• 2 Berries
• 3 Fish
• 4 Cruciferous vegies such as broccoli
• 5 Nuts
• 6 Low-fat dairy
• 7 Greens such as kale, mustard, spinach
• 8 Dried beans and legumes
• 9 Soy
• 10 Sweet potatoes
• 11 Tomatoes
• 12 Wholegrains

Exercise for the body and mind:

Exercise makes the brain stronger and smarter and boosts the health of your body and mind.

■ Start slowly if you haven't exercised for a while. Begin with gentle walking.
■ At least three days a week do a five-minute warm up, 30 minutes of moderate aerobic exercise and a five-minute cool down.
■ Keep an exercise journal - this helps you accurately keep track of the activity and exercise you've done.
■ If exercising on land causes pain, try water aerobics or go for a swim.

Brain boosters - Do these mind-building exercises daily.

Number memorising

The key to memory exercise is to start small, then challenge yourself with 10 to 12 digit number sequences. Allow a minute or two to memorise a sequence of numbers, then test yourself through the week to see how long it takes to remember six, then nine, then 12 numbers and more. Memorise credit card and mobile phone numbers.

Dictionary words

Each day, select one unfamiliar word from the dictionary. Memorise the spelling and definition, and challenge yourself to use the word five times in the course of the day. As you become more proficient with mem­orising, give yourself 60 seconds to do the task. When you master that, try 30 seconds. This will increase your brain's reserve and memory.

Memory picture drawings

Stare at a photo and visualise it in your mind. Now draw the picture. Can you? What features did you draw first? Next put the photo under tracing paper and draw the outline, good for hand-eye coordination. Draw the picture again after tracing it. Is your accuracy better?

Rest and recovery

Will a fast-paced lifestyle and little sleep result in Alzheimer's disease? When we're stressed for a long period of time it can result in a dramatic decline in both physical and mental health. Stress also disrupts normal sleep through interference with the sleep cycle, and the combination of stress/no sleep may be the greatest of all risk-factor doubles for increasing the risk of Alzheimer's. Here are a few strategies for increasing your rest and recovery.

1. Begin by identifying your stressors - they may be problems with money, relationships, grief or deadlines.

2. If your stress levels are too high, talk it out with a friend or family member.

3. Take time out for relaxation and solitude before you hit breaking point.

4. Learn to meditate.

5. Set aside 20 minutes with no outside distractions to devote to relaxation practices. Close your eyes, lie on a bed or sofa and allow yourself to eliminate any outside worries. Breathe evenly and let go of any tension in your body.

6. Laugh more.

7. Exercise daily.

8. Listen to music.

9. Get a good night's sleep.

An extract from The Anti-Alzheimer's Prescription by Dr Vincent Fortanasce, Random House, $34.95.