As we age, our mental abilities can begin to decline. Promising research shows that you can reduce your risk of Alzheimer’s and other dementias through a combination of healthy habits, including eating right, exercising, staying mentally and socially active and keeping stress in check.
LIFESTYLE CHOICES ARE THE KEY
Researchers are racing towards a cure for Alzheimer’s. But as prevalence rates climb, their focus has broadened from treatment to prevention strategies.
Fears about Alzheimer’s may discourage you from taking action. By identify- ing and controlling your personal risk factors, you can maximize your chances of lifelong brain health and take effective steps to preserve your cognitive abilities.
Alzheimer’s is a complex disease with multiple risk factors. Some, like age and genetics, are outside your control. However, many others are within your sphere of influence. These factors can be quite powerful when it comes to your brain health.
The six pillars of a brain-healthy, Alzheimer’s prevention lifestyle are: regular exercise, healthy diet, mental stimulation, quality sleep, stress management and an active social life.
The more you strengthen each of these pillars, the healthier and hardier your brain will be. When you lead a brain-healthy lifestyle, your brain will stay working stronger, longer.
GET REGULAR EXERCISE – AND STICK TO IT
To maximize the brain-protecting benefits of your workout, aim for at least 20 minutes of moderate intensity exercise daily. The ideal plan involves a combination of cardio exercise and strength training, but anything that raises your heart rate is a good place to start. Beginners can start with walking and swimming. Routine activities such as cleaning and gardening can count as exercise as long as they get you up and moving.
Build muscle to pump up your brain. Moderate levels of weight and resistance training not only increase muscle mass, they also help maintain brain health. Combining aerobics and strength training is better than either activity alone.
If you’ve been inactive for a while, starting an exercise program can be intimidating. Look for small ways to add more movement into your day. Park at the far end of the parking lot, take the stairs, carry your own groceries, or walk around the block or pace while talking on your cell phone.
Build in frequent rewards, and within no time, the feel-good en- dorphins from regular exercise will help you forget the remote and have you heading out the door.
