Growing
evidence indicates that people can reduce their risk of cognitive decline by
adopting key lifestyle habits. When possible, combine these habits to achieve
maximum benefit for the brain and body. Start now. It’s never too late or too
early to incorporate healthy habits.
Break a sweat
Engage in
regular cardiovascular exercise that elevates your heart rate and increases
blood flow to the brain and body. Several studies have found an association
between physical activity and reduced risk of cognitive decline.
Hit the books
Formal
education in any stage of life will help reduce your risk of cognitive decline
and dementia. For example, take a class at a local college, community center or
online.
Butt out
Evidence
shows that smoking increases risk of cognitive decline. Quitting smoking can
reduce that risk to levels comparable to those who have not smoked.
Follow your heart
Evidence
shows that risk factors for cardiovascular disease and stroke — obesity, high
blood pressure and diabetes — negatively impact your cognitive health. Take
care of your heart, and your brain just might follow.
Heads up!
Brain injury
can raise your risk of cognitive decline and dementia. Wear a seat belt, use a
helmet when playing contact sports or riding a bike, and take steps to prevent
falls.
Fuel up right
Eat a
healthy and balanced diet that is lower in fat and higher in vegetables and
fruit to help reduce the risk of cognitive decline. Although research on diet
and cognitive function is limited, certain diets, including Mediterranean and Mediterranean-DASH (Dietary Approaches to Stop
Hypertension), may contribute to risk reduction.
Catch some Zzz's
Not getting
enough sleep due to conditions like insomnia or sleep apnea may result in
problems with memory and thinking.
Take care of your mental health
Some studies
link a history of depression with increased risk of cognitive decline, so seek
medical treatment if you have symptoms of depression, anxiety or other mental
health concerns. Also, try to manage stress.
Buddy
up
Staying
socially engaged may support brain health. Pursue social activities that are
meaningful to you. Find ways to be part of your local community — if you love
animals, consider volunteering at a local shelter. If you enjoy singing, join a
local choir or help at an after-school program. Or, just share activities with
friends and family.
Stump
yourself.
Challenge
and activate your mind. Build a piece of furniture. Complete a jigsaw puzzle.
Do something artistic. Play games, such as bridge, that make you think
strategically. Challenging your mind may have short and long-term benefits for
your brain.
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