June is Alzheimer's and Brain Awareness Month. This month provides an opportunity to learn about the impact of Alzheimer's disease and other forms of dementia, how to support those affected, and ways to promote brain health.
According to the Alzheimer’s Association, more than 55 million people globally are affected by Alzheimer’s or another dementia. The California Department of Public Health reported in 2019 that 24,885 Sacramento County residents were living with Alzheimer’s disease or a related dementia and that is expected to increase to 32,244 by 2025.
While not all risk factors for developing dementia are modifiable, some are. By embracing simple and effective habits that promote brain health, we can lower our risk. Here are 10 healthy habits to incorporate into your daily lifestyle:
- Challenge your mind: Activate your brain by trying something new or unfamiliar. Engage in games and activities that help you think strategically.
- Get moving: Participate in consistent physical activity. This means doing activities that get your heart pumping and improve blood flow to the body and the brain. Look for more ways to add movement to your daily routine such as walking, gardening, or dancing.
- Protect your head: Prioritize safety during sports and other activities. Take precautions to prevent head injuries such as wearing a helmet and using a seatbelt. Take steps to prevent falls, especially among older adults.
- Be smoke-free: Quitting smoking can decrease the risk of cognitive decline to levels comparable to those who have never smoked. It is never too late to quit.
- Eat healthy: Choosing a diet with healthier options, such as vegetables and lean protein, can decrease the likelihood of cognitive decline. It is essential to pick meals and snacks that are nutritious and appealing.
- Sleep well: Getting enough sleep is essential for a healthy brain. Avoid screens before bedtime and make your sleeping space as comfortable as possible.
- Keep learning: Stay curious! Keeping your mind active can reduce the likelihood of cognitive decline and dementia. Consider ways to expand your knowledge such as taking continuing education courses, reading or engaging in other brain-stimulating activities.
- Keep your heart healthy: Obesity, high blood pressure, and diabetes are risk factors for cardiovascular disease and can also negatively affect your cognitive health. Eating a balanced diet, exercising regularly and taking medications, if needed, can help you manage or prevent symptoms. A healthcare provider can help you make a plan for yourself.
- Take care of your mental health: Some studies link depression to an increased risk of cognitive decline. Prioritize your mental well-being and seek treatment when you are experiencing signs of depression, anxiety or other mental health concerns.
- Stay social: Interacting with family, friends and community helps keep your mind active and engaged. Seek activities to stay social and independent such as volunteering or joining a community group.
