The car keys, Delores, and what I've learned about brain health

Delores started roaring with laughter at me.

It wasn’t the kind where you’re laughing together. It was the kind where you want the floor to open up and swallow you, or you just want to quietly fade out of the scene.

I was working as a rehab tech, my very first job in healthcare. An elderly woman in a wheelchair rolled up to me and said, “I’m looking for my car keys. I need them to go somewhere.” So, eager to help, I walked over and asked Delores, the unit secretary, for her car keys.

It turns out the sweet lady in the wheelchair was a resident on our long-term care unit.

That day, I honestly didn’t know if I was going to make it in healthcare. But I didn’t give up, and here I am 19 years later.

I’ve seen a lot in those years. One of the hardest things I’ve witnessed is how deeply Alzheimer’s affects not only the person living with it but their entire family. And for me, it’s also personal. I watched my grandfather, my Nono, suffer from it. He also had type 2 diabetes.

It turns out those two may be closely related. More recently, some researchers have started calling Alzheimer’s “type 3 diabetes.” Let’s talk about the science and down below are simple things you can do to help balance your blood sugar and support your brain health.

Where the “type 3 diabetes” idea came from

It turns out there may be a connection between the two conditions that researchers are still working to understand.

People with type 2 diabetes have a higher risk of developing dementia, including Alzheimer's disease. Researchers are also investigating how impaired insulin signaling in the brain may contribute to the changes seen in Alzheimer's.

This has led some scientists to use the term “type 3 diabetes” as a way to describe one possible piece of the puzzle. It isn't an official medical diagnosis, and it doesn't mean Alzheimer's and diabetes are the same disease.

But the connection raises an important question: Could the habits that support our metabolic health also help support our brain health?

Let's look at what the research tells us—and what we can do with that information.

Study #1: Diabetes and dementia risk (a meta-analysis of 28 studies)

A 2013 meta-analysis in the Journal of Diabetes Investigation pooled 28 prospective studies. People with diabetes had a 73% higher risk of dementia overall, a 56% higher risk of Alzheimer’s, and a 127% higher risk of vascular dementia. These are increases in relative risk, not the percentage of people who necessarily will develop dementia

Study #2: Higher blood sugar, even without diabetes

Published in the New England Journal of Medicine, the study followed 2,067 adults without dementia, using more than 35,000 glucose readings and over 10,000 A1c measurements.

In people without diabetes, those whose average glucose was 115 mg/dL had an 18% higher risk of dementia than those averaging 100 mg/dL. In people with diabetes, an average of 190 mg/dL meant a 40% higher risk compared to 160 mg/dL.

The researchers found that higher average glucose levels were associated with higher dementia risk, even among people without diabetes. The study suggests that metabolic health may matter for brain health, although it cannot tell us whether lowering glucose would prevent dementia

The researchers suspect that damage to tiny blood vessels in the brain, or insulin resistance, where cells lose their ability to use sugar efficiently, may help explain the link.

An honest nurse’s note: These are observational studies, so they show an association between higher blood sugar and increased dementia risk, not proof that high blood sugar directly causes Alzheimer’s. The researchers also couldn't determine whether lowering glucose would reduce that risk.

But here's what I don't want you to miss: an increased risk is still important. Just because we can't prove cause and effect from these studies doesn't mean we should ignore the connection. Blood sugar management matters for many aspects of our health, and taking steps to address modifiable risk factors is worthwhile. We can't eliminate every risk, but we can make choices that support our health over time.

Here’s how I see it: the habits that steady your blood sugar are the same ones that support your heart, your energy, and your whole body- including your brain.

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1. Take a 10-minute walk after meals.
Your muscles act like a sponge for glucose when they’re moving. A short walk after your biggest meal is one of the simplest ways to soften a blood sugar spike. Bonus points if you walk with a friend or someone you love.

2. Eat in order: veggies and protein first, carbs last.
Starting your meal with fiber and protein. Making this simple change helps moderate the rise of glucose. Reducing the amount of carbs helps too.

3. Build your plate for your brain.
Lean into leafy greens, berries, olive oil, nuts, beans, and fatty fish, like salmon. Reduce or avoid sugary drinks and ultra-processed snacks, which can cause quick blood sugar spikes.

4. Protect your sleep.
Even one short night of sleep can make your body less sensitive to insulin the next day. Keep a consistent bedtime and a wind-down routine without screens.

5. Know your numbers.
Discuss with your healthcare provider about your fasting glucose and if an A1c is appropriate. Knowing where you stand is the first step toward renewing your health, one small change at a time.

Our minds are a gift. Every memory, every thought, every “I remember when…” is part of how God designed us to know Him, love others, and carry our stories forward.

Scripture calls us to renew our minds, and I believe that includes caring for the brain God has entrusted to us. When we nourish our bodies, move regularly, protect our sleep, and care for our health, we're practicing good stewardship of that gift. And when we fill our minds with what is true, honorable, lovely, and good (Philippians 4:8), we're nurturing our spiritual lives, too.

But here's the comfort for the days when memory feels fragile, whether in our own lives or in someone we love: our worth has never depended on what we can remember.

Our identity is rooted in whose we are, not in what our minds can hold.

Even when the mind forgets, God remembers. Even when memories fade, His love remains.

A prayer for this week:

Lord, thank You for the gift of my mind and the life You have entrusted to me. Help me care for my body with wisdom, fill my thoughts with Your truth, and remember that my worth rests in You. And when memory feels fragile—for me or someone I love—help me rest in the comfort of Your unfailing love. Amen.

With faith, science, and wellness,
Liz, The Wellness Nurse 🌿
Registered Nurse | Certified Mental Wellness Coach

P.S. Has Alzheimer’s or dementia touched your family too? Hit reply and tell me about your loved one. I read every response.

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⚕️ Medical Disclaimer The content in The Wellness Nurse is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your diet, supplement routine, or health practices.

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