As you get older, you may take steps to adopt healthier behaviors, such as exercising, eating a better diet, and drinking less alcohol. However, did you know that you can do some things to improve your brain health? Such things can help lower Alzheimer’s risk, and the good news is that you may already be practicing these preventive techniques, such as solving puzzles and attempting to get a good night’s sleep.

In addition to knowing more about the condition, following five simple steps may improve brain health, lower disease risk, and potentially delay the onset of Alzheimer’s or dementia.

Ways to Improve Your Brain Health

1. Exercise

Frequent physical activity is good for the brain in addition to the many well-known advantages. Numerous studies demonstrate that those who engage in physical activity have a lesser chance of developing Alzheimer’s and a decline in their cognitive function [1].

These advantages stem from enhanced blood flow to the brain during exercise. It also appears to counteract some of the natural decline in brain connections that occurs with aging, restoring some of the problems.

Plan to exercise for 30 to 60 minutes multiple times per week. You can swim, walk, play tennis, or engage in any other kind of mild aerobic exercise that elevates your heart rate.

2. Healthy Diet

Your diet significantly impacts your brain health. Think about adopting a Mediterranean diet, which strongly emphasizes whole grains, fish, plant-based meals, and healthy fats like olive oil. It contains less salt and red meat compared to the average American diet.

According to studies, those who closely adhere to a Mediterranean diet have a lower risk of developing Alzheimer’s disease than those who do not. [2] More research is required to determine which food components improve brain function the most. Nevertheless, we do know that the omega fatty acids in extra-virgin olive oil and other healthy fats are essential for your cells to work well, that they seem to lower your risk of coronary artery disease, that they improve mental sharpness, and that they slow the onset of cognitive decline in older persons.

3. Adequate Sleep

Sleep is crucial for maintaining the health of your brain. According to some hypotheses, sleep improves memory and brain function by helping the brain remove aberrant proteins and consolidate memories.

Instead of getting two or three hours of sleep in spurts at night, try to get seven or eight hours in a row. Your brain needs uninterrupted sleep to organize and preserve your memories properly.

4. Mental Stimulation

Engaging in activities like reading, playing cards, assembling jigsaw puzzles, and solving Sudoku or crossword puzzles are a few ways to maintain mental fitness. Think of it as mental cross-training. Incorporate several types of exercises to boost efficacy.

The majority of medical teams advise against paid brain-training programs. These programs frequently rely on memorizing techniques that aren’t applicable in real life or overpromising results. Reading and solving puzzles can provide your brain with an equally vigorous workout. Lastly, limit the amount of TV you watch because it is a passive pastime that won’t do much to engage your brain.

5. Vascular Health

Not only does the condition of your arteries and veins affect the health of your heart, but it is also vital to the health of your brain. Regularly monitor your blood pressure, blood sugar, and cholesterol levels, and take action to maintain your results within normal limits.

Increase your level of exercise, consume a Mediterranean diet, and limit your sodium intake to lower your blood pressure and cholesterol levels. Lastly, smoking and alcohol use affect brain health as well, so limit your alcohol intake and avoid tobacco.

6. Social Engagement

While stress and despair can exacerbate memory loss, social interaction helps prevent them. In particular, if you live alone, seek opportunities to interact with friends, family, and other people. Staying socially engaged might really benefit your brain health, as research has linked solitude and isolation to brain shrinkage [3].

Alzheimer’s Research Association is a non-profit organization dedicated to helping caregivers of Alzheimer’s disease and dementia. We provide the latest information and news about the illness and helpful tips to help caregivers cope with their daily caregiving challenges. We realize the most important thing that a caregiver needs is financial assistance. Therefore, we provide grants to caregivers to ease their financial burden. Caregivers can apply for grants here: Alzheimer’s Grant Application. 

You can also help caregivers in their endeavor by donating as much as possible: Donation To Alzheimer’s Research Associations.