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Important Messages about Brain Health from the Alzheimer’s Association Northeastern New York
Important Messages about Brain Health
by: Alzheimer’s Association Northeastern New York
About two-thirds of people in the United States have at least one major risk factor for Alzheimer’s disease or other dementias. Because the brain changes linked to Alzheimer’s can begin more than 20 years before symptoms appear, taking steps to reduce risk factors early can play an important role in protecting long-term brain health.
Alzheimer’s disease is believed to develop from a combination of factors. While some risks—such as aging—cannot be changed, many others can be influenced through lifestyle choices. Conditions like high blood pressure, smoking, and physical inactivity are all modifiable. Research shows that healthy habits, including regular exercise and quality sleep, can support brain health and help lower the risk of cognitive decline.
Based on the latest scientific evidence, “10 Healthy Habits for Your Brain” highlights simple, positive actions you can take each day to help reduce dementia risk. Scientists estimate that up to 45% of dementia cases worldwide may be linked to modifiable risk factors. These habits become increasingly important as we grow older, but they are beneficial at any stage of life. Research also suggests that combining several healthy behaviors offers the greatest benefit—however, even starting with just one or two is a meaningful step in the right direction.
- Challenge your mind. Be curious! Put your brain to work and do something that is new or hard for you. Learn a new skill. Try something artistic. Challenging your mind may have short- and long-term benefits for your brain.
- Stay in school. Education reduces the risk of cognitive decline and dementia. Encourage youth to stay in school and pursue the highest level of training possible. Continue your own education by taking a class at a local library, college or online.
- Get moving. Engage in regular exercise. This includes activities that raise your heart rate and increase blood flow to the brain and body. Find ways to build more movement into your day — walking, dancing, gardening — whatever works for you!
- Protect your head. Help prevent an injury to your head. Wear a helmet for activities like biking, and wear a seatbelt. Protect yourself while playing sports. Do what you can to prevent falls, especially for older adults.
- Be smoke-free. Quitting smoking can lower the risk of cognitive decline back to levels similar to those who have not smoked. It’s never too late to stop.
- Control your blood pressure. Medications can help lower high blood pressure. And healthy habits like eating right and physical activity can help too. Work with a health care provider to control your blood pressure.
- Manage diabetes. Type 2 diabetes can be prevented or controlled by healthier eating, increasing physical activity and medication, if necessary.
- Eat right. Eating healthier foods can help reduce your risk of cognitive decline. This includes more vegetables and leaner meats/proteins, along with foods that are less processed and lower in fat. Choose healthier meals and snacks that you enjoy and are available to you.
- Maintain a healthy weight. Talk to your health care provider about the weight that is healthy for you. Other healthy habits on this list — eating right, physical activity and sleep — can help with maintaining a healthy weight.
- Sleep well. Good quality sleep is important for brain health. Stay off screens before bed and make your sleep space as comfortable as possible. Do all you can to minimize disruptions. If you have any sleep-related problems, such as sleep apnea, talk to a healthcare provider.
Use a Habit Builder
The Alzheimer’s Association ® Brain Health Habit Builder is a free online tool to check your current habits and make a plan to help protect your brain. You’ll get research-backed guidance to help you make lasting changes and take charge of your brain health. Checking your brain- healthy habits is easy and takes just a few minutes.
You’ll receive a personalized plan based on your answers, including guidance and tips to help you make positive changes. It can be hard to build new healthy habits. Taking small steps, like setting a realistic goal for yourself, is a great way to start.
It's never too early or too late to take charge of your brain health, and the Alzheimer's Association has the resources you need to get started. Visit alz.org/habitbuilder and start building your brain-healthy habits today. To learn more about ways to reduce your risk of cognitive decline, go to alz.org/riskreduction.
