This June, during Alzheimer’s and Brain Awareness Month, join the Alzheimer’s Association to help raise awareness of this tragic disease that is the sixth-leading cause of death.
You can start by learning and sharing 10 healthy habits for your brain.
Approximately 7.4 million people in the United States, including 91,000 Coloradans, are living with Alzheimer’s. The only leading disease without a prevention or cure, Alzheimer’s kills more Americans every year than breast cancer and prostate cancer combined.
While there isn’t yet a cure, researchers believe that the risk of developing Alzheimer’s can be reduced up to 40 percent if people take proactive steps to lead a healthier lifestyle. When possible, the Alzheimer’s Association recommends adults combine these habits to achieve the maximum benefit for the brain and body.
1. Break a sweat: Engage in regular cardiovascular exercise that elevates your heart rate and increases blood flow to the brain and body. Several studies have found an association between physical activity and reduced risk of cognitive decline.
2. Stay in school: Formal education in any stage of life will help reduce your risk of cognitive decline and dementia. For example, take a class at a local college, community center or online.
3. No smoking: Evidence shows that smoking increases risk of cognitive decline. Quitting smoking can reduce that risk to levels comparable to those who have not smoked.
4. Control your blood pressure: Medications can help lower high blood pressure. A World Health Organization study showed that people with untreated high blood pressure had a 36 percent higher risk of Alzheimer’s. Work with a health care provider to control your blood pressure.
5. Heads up: Brain injury can raise risk of cognitive decline and dementia. Wear a seat belt, use a helmet when playing contact sports or riding a bike, and take steps to prevent falls.
6. Fuel up right: Eat a healthy and balanced diet that is lower in fat and higher in vegetables and fruit to help reduce the risk of cognitive decline. Although research on diet and cognitive function is limited, certain diets, including Mediterranean and Mediterranean-DASH (Dietary Approaches to Stop Hypertension), may contribute to risk reduction.
7. Catch some ZZZs: Not getting enough sleep due to conditions like insomnia or sleep apnea may result in problems with memory and thinking.
8. Manage diabetes: Type 2 diabetes can be prevented or controlled by eating healthier, increasing physical activity and taking medication, if necessary. The National Institutes of Health notes that while the exact connection between Alzheimer’s and Type 2 diabetes is still in debate, poorly controlled blood sugar may increase the risk of developing Alzheimer’s.
9. Stump yourself: Challenge and activate your mind. Build a piece of furniture. Complete a jigsaw puzzle. Do something artistic. Play games, such as bridge, that make you think strategically. Challenging your mind may have short- and long-term benefits for your brain.
10. 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, exercising and sleeping well — can help with maintaining a healthy weight. An analysis of multiple studies shows that obesity between the ages of 35 and 65 can increase dementia risk in later life by about 30 percent.
It’s never too late or too early to start thinking about your brain’s health — making healthy choices at any age is beneficial. Visit alz.org/10ways to learn more.
The Alzheimer’s Association provides a broad range of information, programs and services at no charge. To learn more, go to alz.org or call the Association’s free Helpline, staffed 24/7 by trained professionals, at (800) 272-3900.
