The Alzheimer’s Association sponsors Alzheimer’s and Brain Awareness Month in June to raise awareness about Alzheimer’s disease and other dementias. More than 6 million Americans are living with Alzheimer’s, and 1 in 3 seniors dies with Alzheimer’s or another dementia. Research is still evolving, but evidence is strong that people can reduce their risk of cognitive decline by making some specific lifestyle changes, including:
- Stay physically active: Exercise increases blood flow to your brain, providing additional nourishment. Talk with your health care provider to see if it’s safe for you to engage in regular cardiovascular exercise to elevate your heart rate. Also, consider physical activities that may also be mentally or socially engaging, such as walking with a friend, taking a dance class, or golfing with others. Incorporate activity you enjoy so you’ll continue to do it.
- Adopt a healthy diet: Eating a heart-healthy diet benefits both your body and your brain. In general, this is a diet that is lower in saturated fats. Research in the area of the relationship between diet and cognitive functioning is somewhat limited, but it does point to the benefits of two diets in particular: the DASH (Dietary Approaches to Stop Hypertension) diet and the Mediterranean diet. These diets can help reduce heart disease and may also be able to reduce risk of dementia.
- Stay mentally and socially active: Embrace lifestyle habits that improve your overall health, such as exercising, consuming a nutritious diet — and staying cognitively and socially active. Science suggests these may support brain health as well. It’s never too late to make changes to achieve a healthier lifestyle — or too early to start. Mentally challenging activities, such as learning a new skill, adopting a new hobby or engaging in formal education, may have short and long-term benefits for your brain. To keep your mind active, it is important to participate in activities that expose your mind to new topics. Social engagement is associated with reduced rates of disability and mortality, and may also reduce risk for depression. Remaining socially active may support brain health and possibly delay the onset of dementia.