Boosting Brain Health: Strategies to Enhance Cognitive Function and Mitigate Alzheimer’s Risks
Guest article from findingresilie
Photo by findingresilie
Alzheimer’s, a progressive, degenerative disorder that attacks the brain’s nerve cells, is an irreversible condition that takes a toll on patients, caregivers, healthcare providers, and loved ones. It is a leading cause of death among older adults, and about 1 in 3 seniors die from Alzheimer’s or another dementia, according to the Alzheimer’s Association.
Taking proactive steps toward maintaining brain health is a vital aspect of overall well-being. As people age, cognitive decline and diseases like Alzheimer’s become significant concerns, but there are several lifestyle changes and practices that can help boost cognitive health and potentially reduce the risk of such conditions. According to the 2024 Lancet Commission report on dementia prevention, intervention, and care, 45% of dementia cases may be preventable by addressing modifiable risk factors. Here is a list of the 14 modifiable risk factors:
- Medical Treatment of Hearing Loss & Tinnitus
- Reduce LDL Cholesterol
- Increase Social Engagement
- Increase Education
- Manage Depression
- Traumatic Brain Injury
- Air Pollution
- Increase Physical Activity
- Manage Diabetes
- Stop Smoking
- Reduce Hypertension
- Treat Visual Loss
- Reduce Obesity
- Less Alcohol
Understanding Alzheimer’s and Cognitive Health
Alzheimer’s disease is a progressive neurological disorder that leads to memory loss and cognitive decline. While the exact cause isn’t fully understood, it’s widely recognized that genetics, lifestyle, and environment play critical roles. Fortunately, emerging research suggests that incorporating healthy habits can be immensely beneficial for maintaining brain health. These positive changes may help reduce the risk of cognitive decline and possibly ward off dementia, offering hope and empowerment on your journey to well-being.
Strategies to Boost Cognitive Health
- Stay Mentally Active
Memory loss, a key symptom of Alzheimer’s and dementia, often begins with mild signs that can be concerning. It’s comforting to know that engaging in mentally stimulating activities can help strengthen your memory and potentially prevent this loss. Keeping your brain, memory, and cognitive abilities as sharp as possible may reduce your risk of developing Alzheimer’s, supporting your overall well-being. Engaging in brain-stimulating activities is essential. Consider puzzles, reading, playing an instrument, or learning a new language or skill. These activities help strengthen neural connections and enhance cognitive functioning.
- Regular Physical Exercise
Exercise is not only good for the heart but also for the brain. Physical activity has been shown to help delay or slow Alzheimer’s symptoms. It will also help improve cognitive thinking, reduce stress, and keep you in good spirits. Regular physical activity increases blood flow to the brain and supports the growth of new neurons. Aim for at least 150 minutes of moderate aerobic exercise per week.
- Healthy Diet
A diet rich in antioxidants, healthy fats, and essential nutrients promotes brain health. The Mediterranean diet, with its emphasis on fruits, vegetables, fish, and olive oil, has been linked to lower risks of cognitive decline. About 60% of your brain is made of fat, and half of that fat is comprised of omega-3 fatty acids. Your brain uses omega-3s to build brain and nerve cells, and these fats are essential for learning and memory. Omega-3s also offer several additional benefits for your brain. For one thing, they may slow age-related mental decline and help ward off Alzheimer’s disease.
- Quality Sleep
Quality sleep is incredibly important for maintaining strong cognitive function and facilitating memory consolidation. During restful sleep, your brain processes and stores information, helping you wake up refreshed and with enhanced mental clarity. Prioritizing good sleep habits is a vital step in supporting your brain health and overall well-being. Aim for 7-9 hours of quality sleep per night to support brain health and function. Shawn Stevenson’s Sleep Smarter – 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success, is one of the first books I recommend to clients to maximize their energy, health, productivity, stress, time, memory and focus, weight loss, and lower the risk of Alzheimer’s disease and cognitive decline.
- Social Engagement
Engaging socially plays a crucial role in reducing cognitive decline. Interacting with others helps keep the mind active, alleviates stress, and can improve your mood. By fostering strong social connections through activities with friends, family, or community groups, you can nurture your cognitive health and add joy to your life.
- Managing Stress
Chronic stress can have negative effects on brain health, but incorporating practices to manage stress can make a significant difference. Practices such as mindfulness meditation, physical activity, journaling, deep breathing exercises, yoga and Tai Chi can help reduce stress, and support your mental well-being and cognitive health.
- Avoiding Harmful Substances
Steering clear of harmful substances is key to maintaining good brain health. Limiting alcohol consumption and avoiding smoking are crucial steps in protecting your cognitive function. These habits have been linked to negative impacts on brain performance and an increased risk of cognitive decline. By making mindful choices to avoid these substances, you support a healthier brain and enhance your overall well-being.
Looking Ahead
While there’s no guaranteed way to prevent Alzheimer’s, adopting a brain-healthy lifestyle can significantly enhance cognitive resilience and lower risk factors. Starting with small, consistent steps can lead to substantial long-term benefits.
Incorporating these strategies into daily life can pave the way for a healthier brain, helping you live your passion and positively impact the world by being the best version of yourself. A good friend of mine, Dr. Norm Dawson, is a brain health advocate and wellness guide. Dr. Norm is a professional speaker and advocate for reducing the risk of dementia. His story and dedication to a brighter future are inspiring. He has taught me so many things I can still do now to reduce my risk and the lives of my family, friends, and clients.
Leann Herron is a Certified Life and Holistic Health Coach dedicated to helping women achieve their goals and create fulfilling lives. As the host of the podcast Happiness On Tap, she inspires growth and resilience to empower minds, bodies, and businesses for a happier world. Through her platform, Finding Resilience with Leann, she empowers women to navigate challenges with strength and confidence. If you are ready to elevate your health and wellness game, subscribe here to join her on a transformative journey toward a healthier, more balanced life.