Healthy Brain Habits
There is growing evidence that lifestyle factors can promote better brain health and modify the risk of developing Alzheimer's disease and other types of dementia
PHYSICAL ACTIVITY
Why It’s Important: There are many brain benefits to physical activity. Exercise increases blood circulation, which delivers more oxygen and nutrients to the brain and promotes the growth of new neurons in areas of the brain that are crucial for learning and memory. Exercise also helps brain cells form new connections that strengthen communication, and lowers many risk factors associated with dementia, including blood pressure, diabetes, and inflammation.
What You Can Do: Always check with your healthcare team before starting or making significant changes to an exercise routine. The evidence suggests 150 minutes or more of moderate-intensity aerobic exercise per week. Examples include vigorous walking, light jogging, cycling, swimming, dancing (line dancing, Zumba), playing racquet sports.
DIET
Why It’s Important: The Mediterranean Diet, which is rich in fruits, vegetables, whole grains, lean proteins, olive oil, and nuts, has been widely studied and considered one of the most promising lifestyle habits for preventing Alzheimer’s disease. The foods of the Mediterranean diet are high in antioxidants, healthy fats, and anti-inflammatory compounds, all of which can help neutralize toxins that damage brain cells. Other brain-healthy diets include the DASH (Dietary Approaches to Stop Hypertension) and MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diets, which make similar food choice recommendations as the Mediterranean diet. Studies have shown, for example, that adherence to a Mediterranean diet can lowered risk of Alzheimer’s disease by 40%, while another study showed that people who strictly followed the MIND diet reduced their risk of Alzheimer's by more than 50%.
What You Can Do: Consult your doctor to make sure you have no vitamin or nutritional deficiencies, and that a Mediterranean, DASH or MIND diet is a good choice for you.
MENTAL ACTIVITY
Why It’s Important The more you keep your brain active across the lifespan, the better it can withstand the changes brought on by aging, Alzheimer’s disease and AD-related dementia. Engaging in intellectually stimulating activities such as reading, learning a new hobby, taking adult education courses, visiting a museum, and other knowledge-seeking pursuits may lower risk of dementia by creating and strengthening connections among brain cells. The greater the number & strength of these connections, the longer it may take age and/or disease to wear them down.
What You Can Do: Learn new skills, hobbies, or crafts. Read or play games such as crossword puzzles, Sudoku, cards, or jigsaw puzzles. Learn a new language, visit museums, take an adult education class.
SOCIAL ACTIVITY
Why It’s Important: Engaging in social activities and maintaining strong social connections provide both mental stimulation and emotional support, which can help delay the onset or progression of Alzheimer's disease. Social interactions can provide a sense of belonging and emotional security, which can reduce stress and anxiety that can negatively impact brain function and increase the risk of cognitive decline. Engaging in enjoyable social activities, whether sharing a meal, attending events, or having conversations, fosters positive emotions and a sense of purpose that may help reinforce one’s commitment to other brain-healthy habits like exercise and eating healthy foods.
What You Can Do: Connect with friends in social activities, join a club or social group, volunteer, or visit a neighborhood senior center to engage with others and promote emotional well-being.
SLEEP
Why It’s Important: Sleep plays a critical role in brain health and is essential for maintaining good memory, emotional steadiness, and overall well-being. Both the amount and quality of sleep are crucial for brain health. This is because sleep restores the brain's energy reserves and allows it to repair and maintain brain cells. Insomnia, untreated sleep apnea, and other disorders of sleep disrupt this process and are thought to make the brain more vulnerable to memory loss and Alzheimer’s disease.
What You Can Do: Get 7-8 hours of quality sleep per night. If you have trouble staying asleep or have signs of a sleep disorder like apnea (breath-holding/ gasping), speak with your doctor.
STRESS
Why It’s Important: Chronic stress, particularly when it is prolonged or poorly managed, can negatively impact the brain in several ways. When stress hormone levels are high for long periods of time, they can cause damage to brain cells important for memory. Chronic stress also triggers inflammation, which can further damage brain cells. It increases the rate of vascular risk factors such as high blood pressure and heart disease and is associated with increased production of the protein that makes up the hallmark plaques of Alzheimer’s disease (amyloid).
What You Can Do: Take a walk, write in a journal, learn techniques like mindfulness or breathing exercises, meditate, learn yoga, practice gratitude, pray, or pause to enjoy simple things like a cup of tea or beautiful sunset.
HEARING LOSS
Why It’s Important: Hearing loss increases the risk of Alzheimer’s and other forms of dementia by creating additional cognitive strain and interfering with social engagement. When someone experiences hearing loss, their brain must work harder to process what they are hearing, often requiring increased mental effort. This increased cognitive strain can use up mental energy and interfere with functions such as memory and attention. People experiencing hearing loss may also avoid social interactions because they find it challenging to participate in conversations or feel embarrassed about their condition. Social withdrawal deprives the brain of important social stimulation, which may have otherwise helped protect it against cognitive decline.
What You Can Do: Having your hearing checked every 1-2 years, or sooner if you or loved ones are noticing significant changes in your hearing ability. Correct hearing loss as soon as it is detected to reduce social isolation and maintain good quality of life.
LEARN MORE
- Exercises to stay healthy as you get older, from the National Institute on Aging.
- Sample menus for brain-healthy eating, from the National Institute on Aging.
- Brain-healthy lifestyle tips from the Alzheimer’s Association.