In our previous blog, we discussed the impact of Alzheimer’s disease and the importance of brain health. In this blog, we will explore practical strategies to enhance cognitive function and lower Alzheimer’s risk. From adopting a brain-healthy diet to staying active and cognitively engaged, these tips are easy to integrate into your daily life. Discover how small changes can make a big difference in your brain health and overall well-being.
- Brain-Healthy Diets. A brain-healthy diet focuses on foods that provide essential nutrients to support cognitive function. Two well-known brain-healthy diets are:
- Mediterranean Diet: Emphasizes fruits, vegetables, whole grains, nuts, seeds, legumes, fish, and olive oil. It also limits intake of red meat and sweets.
- DASH Diet (Dietary Approaches to Stop Hypertension): Focuses on reducing sodium intake and includes plenty of fruits, vegetables, whole grains, lean proteins, and low-fat dairy. It also limits sweets, sugary beverages, and red meats.
- Physical Exercise. Regular physical exercise boosts brain health by improving blood flow, reducing inflammation, and promoting the growth of new brain cells. This will help lower the risk of cognitive decline and, specifically, Alzheimer’s disease. Specific types of activities that are particularly beneficial include:
- Aerobic Exercise: Activities such as walking, running, swimming, and cycling all improve cardiovascular health and blood flow to the brain.
- Yoga: This practice combines physical movement with mindfulness and stress reduction, supporting both physical and mental well-being.
- Dancing: Involves coordination and mental engagement, which can enhance cognitive function and memory.
- Cognitive Exercises. Engaging in cognitive exercises enhance brain health by keeping your brain sharp and building new connections while improving mental flexibility. Specific types of cognitive exercises include:
- Puzzles: Solving puzzles like crosswords or Sudoku challenges the brain’s problem-solving abilities and memory retention.
- Reading: Reading stimulates various parts of the brain involved in language processing, comprehension, and imagination. This can maintain cognitive function.
- Learning New Skills: Learning new skills, such as playing a musical instrument or mastering a new language, encourages neuroplasticity. This is where the brain adapts and grows in response to new challenges. This can enhance overall cognitive abilities while reducing the risk of decline.
While Alzheimer’s disease poses significant challenges, proactive lifestyle choices can play a crucial role in reducing its risk. By beginning brain-healthy diets and engaging in regular physical and cognitive exercises, individuals can enhance brain health and overall well-being. By incorporating these strategies into daily life, we can collectively work towards reducing the impact of Alzheimer’s disease and promoting healthier aging for ourselves and future generations.
Sources:
What are the causes and risk factors of alzheimer’s and other dementias? Alzheimer’s Disease and Dementia. (n.d.). https://www.alz.org/alzheimers-dementia/what-is-alzheimers/causes-and-risk-factor
Tin, A. (2019, March 14). Brain health tips: It’s time to brain better! Schiff Vitamins. https://www.schiffvitamins.com/blogs/brain-health/brain-health-tips-it-s-time-to-brain-better
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-EMILY SMITH, Illinois State University, Senior Research and Marketing Intern
-NICOLE BUTLER, M.A., CCC-SLP/L (ASHA Certified and licensed Speech-Language Pathologist, Founder and Executive Director of Speech Within Reach.)
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