Your brain doesn’t look old overnight, and the advice from experts is pretty straightforward. The Alzheimer’s Association says habits tied to physical health can also help protect brain function later in life.
In its annual report released earlier this month, the organization said regular movement, good sleep and a nutritious diet can play a central role in delaying cognitive decline. It also said it is “never too early or too late to start” building those habits, but that they are especially relevant in midlife.
“Cognitive reserve works like a mental savings account: The more one adds to the account throughout life, including in their late 30s through their early 60s, the more they can withdraw later if the brain is affected by cognitive-related diseases,” the report said.
To help maintain brain health, the organization recommends challenging your brain with new or difficult activities. It suggests learning a new skill or language, reading difficult material, or learning to play a challenging strategy game.
It also points to education, saying, “Education reduces the risk of cognitive decline and dementia.” The organization suggests staying in school or continuing your education by taking a class at a local library, college or online.
Exercise is another key recommendation. The report says people should aim for “30 to 35 minutes of moderate-to-intense aerobic activity four times a week plus strength and flexibility exercise twice a week.” It lists walking, dancing and gardening as examples of ways to get moving.
The organization also says preventing head injury can support long-term brain health. That includes wearing a helmet for biking and sports, wearing a seatbelt and preventing falls.
Smoking is another risk factor it highlights. Quitting smoking can lower the risk of cognitive decline “back to levels similar to those who have not smoked,” the organization said, adding, “it’s never too late to stop.”
The report also advises people to work with their doctor to control blood pressure through lifestyle changes or medication, and to prevent or control type 2 diabetes with a medical provider.
Diet matters too. “Eating healthier foods can help reduce your risk of cognitive decline,” the organization said. “This includes more vegetables and leaner meats/proteins, along with foods that are less processed and lower in fat.”
The report also identifies maintaining a healthy weight as a modifiable risk factor for brain and overall health.
Sleep is another area where many people fall short. The report said most people understand the brain needs rest to stay healthy, but only about half of adults surveyed got at least seven hours of sleep each day. To improve sleep, the organization suggests reducing disruptions before bed, including screens, and talking to a doctor about possible issues such as sleep apnea.
“Knowing these factors can help people take meaningful, practical steps to reduce their risk of cognitive decline and support cognitive health across the lifespan,” the authors of the report wrote.
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