The Alzheimer’s Association unveils
“10 Ways to Love Your Brain”
June is Alzheimer’s & Brain Awareness Month
More than 340,000 people in Texas have Alzheimer’s disease,
the 6th leading cause of death in the state
The evidence is mounting: People living in North Central Texas can reduce their risk of cognitive decline by making key lifestyle changes. That is the conclusion of a new research summary published in the June issue of Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association.
“Research on cognitive decline is still evolving,” said Theresa Hocker, president and CEO of the Alzheimer’s Association – North Central Texas Chapter. “But there are actions people can take. Certain healthy behaviors known to combat cancer, cardiovascular disease and diabetes also may reduce the risk of cognitive decline. These include staying mentally active, engaging in regular physical activity, and eating a heart-healthy diet that benefits your body and your brain.”
10 Ways to Love Your Brain
Tips that may reduce the risk of cognitive decline
1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. Catch some Zzz’s. Not getting enough sleep due to conditions like insomnia or sleep apnea may result in problems with memory and thinking.
8. 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.
9. 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 afterschool program. Or, just share activities with friends and family.
10. 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.
“While the adoption of all of these habits is important in influencing brain health, if it seems overwhelming, start with one or two changes and build on them,” Hocker said. “Some changes may be challenging, while others can be fun. Try to choose activities and foods you enjoy."
Help fight Alzheimer’s disease during Alzheimer’s & Brain Awareness Month
• Take the Purple Pledge at alz.org.
• Contact your federal legislators and ask them to support an increase in research dollars to fight Alzheimer’s. Pledge to support the fight to end Alzheimer's.
• Join the North Central Texas Alzheimer’s Association chapter in wearing purple, Sunday, June 21, and send photos of yourself, family, friends and co-workers wearing purple via Twitter, Facebook, Instagram, etc. with the hashtags #ENDALZ and #GoPurple.
• Participate in The Longest Day, a sunrise-to-sunset event to honor those facing Alzheimer’s disease with strength, passion and endurance. Visit alz.org today to start a team to raise funds and awareness.