Did you know that subtle changes to the brain can occur years before Alzheimer’s disease sets in? Or that there are active steps you can take to boost your cognition and lower your risk? June is Brain Awareness Month – the perfect time to take stock of your cognitive abilities and risk factors. Let’s delve into cognitive health and some easy habits you can use to help prevent Alzheimer’s disease.
Risk factors for Alzheimer’s
Alzheimer’s disease is an incredibly complex condition without a single definitive cause. However, researchers have identified some risk factors that may increase your chances of developing this disease:
- Brain aging. Alzheimer’s disease is almost exclusively seen in older adults. This is likely due to normal changes that occur in the aging brain. These include inflammation, shrinking of some parts of the brain, mitochondrial dysfunction, and damage to the blood vessels. While age-related changes are inevitable, taking steps to keep your brain healthy and active can slow down or even reverse some of the damage.
- Genetics. No single genetic indicator of Alzheimer’s risk has been identified. However, scientists have narrowed down three genetic variants that increase the risk of early-onset Alzheimer’s. In addition, people with Down syndrome—itself a genetic disorder—face a 50% risk of developing Alzheimer’s, typically in their 50s or 60s. There is also a genetic variation that may be protective against Alzheimer’s disease.
- Vascular and metabolic conditions. Underlying health conditions such as diabetes, heart disease, stroke history, high blood pressure, and even obesity may increase your risk for Alzheimer’s.
Lowering your risks
The single best way to reduce your risk of developing Alzheimer’s disease is to boost your cognitive health now. Fortunately, this is pretty easy to achieve. Social engagement and mental exercises are easy ways to keep your brain active and healthy.
Social engagement
Humans are social creatures. The simple act of connecting with others can play a tremendous role in improving your cognitive health this Brain Awareness Month. Examples include:
- Playing with kids
- Calling a friend
- Joining a hobby group, such as birdwatching, knitting, or basketball
- Traveling on a group tour
- Playing social games online
- Volunteering at a local animal shelter, hospital, or museum
- Offering rides to those with limited mobility or lack of transportation
- Connecting with others at a community center
- Joining a community theater troupe, choir, or other performance group
Mental exercises
It’s never too late for your brain to develop new neural connections and improve its plasticity. Mental exercises can help keep your brain learning and growing far into retirement. Examples include:
- Board games
- Puzzles
- Reading
- Writing
- Taking a class
- Learning a new skill, such as photography or baking
- Teaching something to a new generation
- Keeping a journal
- Forming a book or film club
Other ways to boost brain health
To maximize your brain health (even after Brain Awareness Month) and minimize your risk of Alzheimer’s disease, you’ll also need to commit to a healthier lifestyle overall. Areas to focus on include:
- Upping physical fitness. When you get just 30 minutes per day of moderate exercise, you won’t just feel physically better. You’ll lower your risk of developing nearly any chronic illness, including Alzheimer’s disease. You will also experience an almost immediate cognitive boost, including improved memory. And you don’t have to hit the gym. Gardening, playing with your pets or kids, and even walking will bring the same benefits as a formal fitness routine.
- Eating a healthy diet. You don’t need to follow a fad diet or any formal eating plan to gain the cognitive benefits of a healthy diet. Simply focus on eating a rainbow of fruits and vegetables, lean proteins, whole grains, and healthy fats. Reduce your sugar intake and increase fiber, vitamins, and minerals.
- Moderating alcohol use. The hippocampus is the part of the brain most affected by heavy drinking, and it’s also where many cases of Alzheimer’s begin. To protect your brain, stick to just one drink per day for women and two for men (or none at all!).
- Controlling underlying conditions. Since vascular and metabolic conditions can increase your risk for Alzheimer’s, it only makes sense that tightly controlling them can help to reduce your risk. Talk to your doctor about treatment options for any underlying health conditions you currently have and always get an annual physical to catch any emerging issues early.
- Practicing mindfulness. Mindfulness is the art of simply being present in the moment. It can help to reduce stress, promote sleep, and keep your brain and body calm and relaxed. Purposeful breathing and meditation are two ways to improve your mindfulness.
- Enjoying the little things. In today’s always-on world, most of us rush through life thinking about the next goal. But stopping to smell the roses is crucial to lowering stress and protecting your cognitive health. Take time out to sip a cup of tea, admire the sunset, or curl up with a good book.
Original Source: https://ehe.health/blog/brain-awareness-month-cognitive-health/