Strategies for a Healthy Brain

Lifestyle may affect your risk for Alzheimer’s

Facts first: You can’t really prevent Alzheimer’s disease. Researchers haven’t yet discovered the cause of the brain-destroying disorder, and the best-known risk factors—age and family history—are ones you can’t control.

However, there’s growing evidence that lifestyle plays a role in brain health. “In ongoing, long-term studies of aging, people who are physically, mentally and socially active show less cognitive decline,” says neurologist Lorraine Spikol, M.D., of Lehigh Valley Hospital and Health Network.

Here’s how to stay sharp as you grow older:

Activities like chess and crosswords boost brainpower by increasing the synapses or connections between brain cells. “Think of the people you know who’ve stayed sharp—they’re not just sitting by the television,” says Julie Thomas, R.N., Lehigh Valley branch coordinator for the Alzheimer’s Association, Delaware Valley Chapter. Sign up for a college course, play Scrabble, study a foreign language, take music lessons, start a new hobby or career—in short, find a brain-booster you enjoy and go to it.

Stay active. New research suggests that regular exercise—even walking—can reduce the risk for Alzheimer’s significantly. Exercise improves blood flow throughout your body, including the brain, and it may promote brain cell growth.

Watch your cardiovascular health. It’s now becoming clear that what’s good for your heart is also good for your brain. To prevent heart attack or stroke, keep your weight, blood pressure, cholesterol and blood sugar within recommended ranges.

Eat a brain-healthy diet. Avoid saturated and trans fats in favor of healthy fats like those in salmon and nuts. Go light on alcohol—heavy use raises the risk for memory problems. Eat colorful fresh fruits and vegetables like oranges, broccoli, berries and tomatoes. They’re high in brain-nourishing antioxidants.

Don’t get stressed-out. Under stress, your brain releases hormones that can damage it over time. Chronic stress also can cause depression or anxiety, which interfere with memory and clear thinking.

Stay connected. Interacting with others is a great way to challenge yourself, especially if the activity is physical and mental as well as social.

Quit smoking. Smokers’ risk for Alzheimer’s disease is twice that of people who’ve never smoked.

Protect your head. Head trauma can raise the risk for dementia. Use a seatbelt in the car, wear a helmet when biking, and fall-proof your house.

Talk to your doctor. If you have a family history of Alzheimer’s or concerns about your memory, your doctor can help with strategies and regular health monitoring.

Remember that a certain amount of memory loss is normal as you get older. If you have occasional trouble with names, recall or multitasking, it’s no cause for alarm.

Want to Know More? For a free copy of the booklet “Can Alzheimer’s Disease Be Prevented?,” call 610-402-CARE.

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