June is Alzheimer’s and Brain Awareness Month, a perfect time to remind everyone that it’s never too late — or too early — to adopt a healthy lifestyle and protect your brain and body from dementia, a disease that nearly 50 million people live with worldwide.
There are many studies on brain health and Alzheimer’s disease that tell us maintaining a healthy lifestyle is beneficial for preserving memory and overall cognitive function. Although there is no cure for the disease, research shows that adopting a healthy lifestyle early on greatly reduces the risk of developing dementia later in life and even delays its progression if you’ve already been diagnosed.
Regular exercise, a nutritious diet, quality sleep, social engagement, mental stimulation, and stress management are the pillars of protecting and improving brain health. All of these habits are linked to improved memory and thinking skills while lowering the risks of dementia.
“In addition to helping preserve existing brain functions, building up good habits related to these six pillars may also be beneficial in preventing cognitive decline before it begins,” says Dr. Gurneet Singh Sawhney, Neurosurgeon and Spine Surgeon.
Learn more about these six pillars of a healthy brain and body and how they can be incorporated into healthy lifestyle modifications:
Regular Exercise
Regular physical activity not only improves overall fitness but is also associated with preventing cognitive decline associated with Alzheimer’s and related dementia. It’s proven to improve heart function, blood circulation, weight maintenance, and mental health, leading to improved mood, increased energy levels, and better overall health. Studies have also found that aerobic exercise increases the size of the hippocampus, a part of the brain associated with memory.
“Aim for at least 30 minutes of physical activity most days,” Sawhney advises. He suggests choosing activities you enjoy and making them part of a routine. These activities can include:
- Bike riding
- Swimming
- Yoga
- Gardening
- Walking the dog
- Strength training
- Dance classes
Engaging in cardiovascular exercise that elevates the heart rate increases blood flow to the brain and body, reducing the potential risk of high blood pressure, diabetes, and high cholesterol, further reducing the risk of Alzheimer’s disease. Always consult your doctor before starting any new exercise program to ensure it is safe and manageable.
Healthy Diet
Studies continue to focus on the impacts of nutrition on brain health, and research shows that good nutritional habits can prevent or slow down the progression of Alzheimer’s disease.
Eating a healthy, well-balanced diet rich in antioxidants, healthy fats, and vitamins helps keep blood pressure, cholesterol, and blood sugar within normal limits to better protect memory and brain health.
“A nutritious diet is important for maintaining cognitive function, as nutrient deficiencies have been linked to neurological decline,” says Sawhney. “Omega-3 fatty acids are particularly beneficial for brain health as they help promote neuron growth and reduce inflammation.”
Adopting these habits and diet adjustments can help reduce heart disease and may also be able to reduce the risk of cognitive decline:
- Limit processed foods, refined sugar, and red meat.
- Consume plenty of berries and other fruits, leafy greens, whole grains, and lean meats and proteins.
- Include healthy fats such as nuts, seeds, olive oil, avocados, and fatty fish.
- Replace sugary drinks and caffeine with water and stay hydrated throughout the day.
Quality Sleep
Recent studies have shown a strong correlation between sleep deprivation and an increased risk of developing dementia and Alzheimer’s disease, which is why it’s important to get at least 7-8 hours of quality sleep each night.
“Quality of sleep is correlated with how well-rested we feel,” explains Dr. Danielle Kelvas, Chief Medical Advisor at Sleepline, a website that provides resources for improving your sleep.
“Sleep deprivation can alter the ability to think clearly and accurately, which leads to mood instability, anxiety, and depression,” she adds. “Poor sleeping habits have been shown to increase risks of heart disease, obesity, and high blood pressure which are further linked to developing dementia.”
Kelvas points to a specific study that shows individuals who consistently get less than six hours of sleep per night are at a significantly higher risk of developing dementia than those who get seven or more hours of sleep per night.
Similarly, she says, another study found that individuals who experience sleep disturbances, such as difficulty falling or staying asleep, are also at an increased risk of developing Alzheimer’s disease. The study suggests that sleep disturbances may contribute to the accumulation of beta-amyloid protein in the brain, a hallmark of Alzheimer’s disease.
“While the exact mechanisms behind the link between sleep deprivation and dementia/Alzheimer’s are not yet fully understood, researchers believe that sleep plays a crucial role in the brain’s ability to clear out toxins and waste products,” Kelvas says. “When we sleep, the brain flushes out harmful proteins and other substances that can contribute to the development of dementia and Alzheimer’s.”
Develop good sleeping habits by following these bedtime best practices:
- Limit screen time and the use of electronics.
- Take a bath or warm shower.
- Practice light stretching or breathing exercises.
- Read or listen to an audiobook or podcast.
- Play relaxing music or use a sound machine.
- Avoid caffeine, alcohol, and nicotine.
- Keep the bedroom quiet and dark and set to a comfortable temperature.
Social Engagement
Research suggests that having a strong social support system can help protect against dementia and other age-related diseases.
“Staying socially engaged has been linked to improved mental health and reduced risks of developing cognitive decline,” says Sawhney. “Additionally, engaging with others helps boost morale, sharpen thinking skills, and improve the ability to focus.”
Joan DiPaola, a senior dementia care specialist at CareOne Paramus, adds that social connectedness is part of continued learning. “Social interactions may increase the feeling of connection, support, and fulfillment. Whether receiving information or exchanging ideas and opinions, this helps with brain development and cognitive abilities.”
Try the following activities to increase and encourage social engagement:
- Make an effort to stay connected with friends and family, either in person or through video calls.
- Join a club or organization that interests you, like a book club, trivia group, board game group or museum group.
- Consider volunteering at a local organization that serves causes you are passionate about.
- Participate in mind-engaging activities with others, such as playing music, painting, writing, or studying a language.
Mental Stimulation
Participating in mentally stimulating activities has been found to help preserve memory and reduce the risk of cognitive decline associated with age-related diseases.
DiPaola says that mental stimulation can be an activity that enriches, stimulates, promotes self-care, or improves brain power. Some mentally stimulating activities could include:
- Reading or listening to a podcast or audiobook
- Completing puzzles, word challenges, or number problems
- Playing board games, card games, and computer games
- Learning a new skill or picking up a new hobby
- Taking online or in-person classes and workshops
“These activities help keep your brain active and can even improve problem-solving skills and creativity,” says Sawhney.
Stress Management
Research suggests that high stress levels can lead to increased inflammation in the body, which may contribute to the development of Alzheimer’s disease. Many studies show that stress releases cortisol, which is known to deteriorate the hippocampus and amygdala, two structures that play a significant role in learning and memory.
“Without managing stress effectively, it can lead to a decline in health and impact high blood pressure, obesity, heart attack, and stroke,” DiPaola says.
She also points out that stress can have a negative impact on our psychological well-being and urges us to beware of these signs of stress:
- Increased irritability, anxiety, and depression
- Loss of quality of sleep
- Fatigue
- New or worsening memory problems
While stress can have negative psychological impacts, DiPaola adds that “stress management helps the mind and body adapt to situations.”
Sawhney suggests these strategies for stress management:
- Take time daily to practice relaxation techniques such as meditation, yoga, or breathing exercises.
- Find hobbies you enjoy and permit yourself to do them regularly.
- Avoid overworking yourself by setting realistic goals and taking breaks throughout the day.
Caregivers can encourage their loved ones to maintain a healthy lifestyle by joining them on their journey.
- Encourage routine and maintain consistency with healthy habits.
- Suggest healthy food options and alternatives.
- Meal prep and enjoy meals together.
- Provide activities that interest and excite your loved one.
- Ensure their environment is physically safe.
- Participate in physical activities together (like walking or taking a dance class) and adapt activities to their ability when needed.
