By Stefanie Wardlow, M.A., Senior Program Manager, research champion, Alzheimer’s Association, Florida Chapters
When we think about our health, we often focus on physical aspects like weight, diet and fitness. However, brain health is equally important as it encompasses our cognitive, sensory, social-emotional, behavioral and motor functions. Brain health allows us to achieve our full potential, even in the presence of health complications. In essence, brain health is the cornerstone of our overall functionality.
Why Prioritize Brain Health?
Regardless of age or current health condition, it is never too early or too late to start focusing on brain health. By setting goals and adopting healthy habits today, you can improve how your brain works and reduce your risk of cognitive decline and dementia.
Understand Cognitive Decline and Dementia Risk
Certain conditions that increase the risk of cardiovascular disease, such as high blood pressure, diabetes and high cholesterol, also increase the risk of developing Alzheimer’s. Studies have shown that up to 80% of individuals with Alzheimer’s also suffer from cardiovascular diseases. Hence, maintaining a healthy heart is crucial for a healthy brain.
Additionally, maintaining social connections and engaging in activities that stimulate our brain as we age can help reduce the risk of cognitive decline and dementia. While the exact mechanisms are not fully understood, these activities may strengthen the connections between nerve cells in the brain.
10 Healthy Habits for Your Brain
The Alzheimer’s Association has outlined 10 healthy habits that can help you take control of your brain health:
- Challenge Your Mind
- Be curious! Put your brain to work and do something that is new or hard for you. Learn a new skill. Try something artistic. Challenging your mind may have short- and long-term benefits for your brain.
- Stay in School
- Education reduces the risk of cognitive decline and dementia. Encourage youth to stay in school and pursue the highest level of training possible. Continue your own education by taking a class at a local library, college or online.
- Get Moving
- Engage in regular exercise. This includes activities that raise your heart rate and increase blood flow to the brain and body. Find ways to build more movement into your day — walking, dancing, gardening — whatever works for you!
- Protect Your Head
- Help prevent an injury to your head. Wear a helmet for activities like biking, and wear a seatbelt. Protect yourself while playing sports. Do what you can to prevent falls, especially for older adults.
- Be Smoke-Free
- Quitting smoking can lower the risk of cognitive decline back to levels similar to those who have not smoked. It’s never too late to stop.
- Control Your Blood Pressure
- Medications can help lower high blood pressure. And healthy habits like eating right and physical activity can help too. Work with a health care provider to control your blood pressure.
- Manage Diabetes
- Type 2 diabetes can be prevented or controlled by healthier eating, increasing physical activity and medication, if necessary.
- Eat Right
- Eating healthier foods can help reduce your risk of cognitive decline. This includes more vegetables and leaner meats/proteins, along with foods that are less processed and lower in fat. Choose healthier meals and snacks that you enjoy and are available to you.
- Maintain a Healthy Weight
- Talk to your health care provider about the weight that is healthy for you. Other healthy habits on this list — eating right, physical activity and sleep — can help with maintaining a healthy weight.
- Sleep Well
- Good quality sleep is important for brain health. Stay off screens before bed and make your sleep space as comfortable as possible. Do all you can to minimize disruptions. If you have any sleep-related problems, such as sleep apnea, talk to a healthcare provider.
Put Healthy Habits into Action
It’s important to have an action plan to improve your brain health. Consider these three steps.
- Identify the healthy habits you are already practicing. Can you enhance these activities?
- Choose a new healthy habit you’d like to try. Start with one or two that you find enjoyable.
- Determine how often you can commit to these new habits. Seek support from friends or family to keep you motivated.
By adopting these healthy habits, you can take proactive steps towards maintaining and enhancing your brain health, thereby reducing the risk of cognitive decline and dementia. Start today and make brain health a priority in your overall wellness journey!
For more on taking charge of your brain health, join the Alzheimer’s Association in celebrating Alzheimer’s & Brain Awareness Month in June and all year long. Visit Alz.org/ABAM.
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I’m a caregiver – CNA with Visiting Angels of Orlando living assistance service and have been with a 75 yr old person ( woman) who has dementia for about 3 years. Her daughters noticed a decline before that. We’re together Tuesdays, Wednesdays and Thursdays – 10am to 6pm , she’s a really nice, friendly, likable person. Her daughters and nephew keep an eye on her the other days. My opinion is she’s in the middle stages. She’s from New Orleans, LA and lived there her whole life. She had a successful career working for the State of Louisiana for 25 yrs and also in Real Estate. She’s widowed and her two adult daughters both moved to Orlando, FL and brought their Mom ( and her sweet little Boston Terrier ) with them. They each have their own place and she lives about 1 mile from one of her daughters. I think it’s a good arrangement. They both have their own families and are employed and they love and are close with their Mom and keep close tabs on her. Like you said in the ‘ Caring for someone dementia ‘ you don’t have to have to many activities planned but I’m always looking for things for us to do : we do a step aerobics class once a week, bingo sometimes , got hooked up with this on line group called ‘ Craftsy ‘ with arts and crafts. We go out for lunch and sometimes dinner. I wrote a note and keep with me and discreetly give the server to let them know in case she has trouble expressing herself.
The challenging thing for me is, she takes things from the restaurants- salt and pepper shakers, small things like a butter dish, silverware. Her daughters know so we’ll have to stop going into a restaurants and get food to-go. The Senior Alliance Resource Center have been VERY helpful, there’s a program called ‘ Share the Care ‘ an adult day program Mon.through Fri. 9am to 5pm. We need to take a tour and sign up for it. I let her daughters know about it.
Were just plugging along, thanks for listening.
There are a few places that off dementia friendly dining options. This may give you an option to, at least occasionally, go out to eat. I’d recommend a quick google search to find more information.