June is Alzheimer’s and Brain Awareness Month, sponsored by the Alzheimer’s Association! This is a time dedicated to spreading awareness and understanding about Alzheimer’s disease, the most common form of dementia.

To get the month off to a strong start, let’s go over ten ways to love your brain and protect it from cognitive decline. These simple yet impactful strategies can help protect and nourish your brain, whether you’re aiming to reduce your own risk or support a loved one on their cognitive health journey.

Stay Mentally Active

Stimulating your mind regularly helps keep it sharp and resilient. Do activities that challenge your brain, like puzzles, reading, learning a new skill, or playing strategic games. 

Challenge Your Senses

New experiences build neurons and strengthen neural activity [7]. Engage your senses in stimulating activities. Try new flavors, listen to different genres of music, explore different textures, and immerse yourself in diverse sensory experiences to keep your brain alert and engaged.

Exercise Regularly

Physical activity benefits your brain in a variety of ways, including:

• Increasing blood flow to the brain
• Reducing the stress hormone cortisol and increasing brain-healthy hormones like dopamine and serotonin [2]. 
• Reduce stress and relax muscles

Even 15 minutes of walking each day can lead to big results. Make sure to consult your doctor to determine the right exercise routine for your medications and health history.

Eat a Brain-Healthy Diet

Focus on a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats like omega-3 fatty acids. These nutrients provide essential antioxidants and support brain function [3].

Get Quality Sleep

Quality sleep is vital in consolidating memories and promoting overall brain health [4]. Here are a few ways you can gear your brain for a good night’s sleep:

• Stick to a Sleep Schedule. Go to bed and wake up at the same times each day.
• Create a Bedtime Routine. Create a series of things you do right before bed, like changing clothes, brushing your teeth, and ten minutes of reading. This set pattern with train your brain to know it is time for sleep whenever you start to do them.
• Avoid caffeine and other stimulants at least three hours before bed.
• Turn off all electronics at least an hour before bed. This includes phones, tablets, and TVs.
• Control Ambient Light and Noise. If you have a lot of ambient noise that wakes you up, invest in noise dampeners like earplugs, noise-canceling curtains, or a white noise machine. Make sure the room is as dark as you are comfortable, and ensure lights do not hit your eyelids directly if it can be helped. Even the flicker and flash of a television screen can affect sleep quality as your eyes register it as “movement” or “daytime.”

Manage Stress

Chronic stress can have negative effects on the brain [5]. Take time to do some hobbies that help you relax and unwind. You can also try stress management techniques like meditation, journaling, and light exercise.

Maintain Social Connections 

Meaningful connections contribute to emotional well-being and can protect against cognitive decline. Build and nurture strong, supportive relationships with family, friends, and loved ones. 

Embrace technology and use social media or video calls to connect with loved ones, especially if distance or circumstances prevent in-person interactions. Online platforms can provide opportunities for social engagement and combat social isolation. Just make sure to keep online consumption at a healthy level.

Protect Your Head

Even mild head injuries can lead to cognitive damage and decline [6]. Wear a seatbelt in the car, use appropriate safety gear during sports, and make your home environment safe to minimize the risk of falls. For example, make sure rugs and door mats have non-slip guards and avoid stacking things haphazardly on high shelves and cabinets.

Control Chronic Conditions 

Take steps to manage chronic conditions like diabetes, high blood pressure, and high cholesterol. These conditions can contribute to cognitive decline if left uncontrolled [7]. Make sure to keep track of your exams and follow your doctor’s recommendations.

Limit Exposure to Toxins

Minimize exposure to environmental toxins, such as heavy metals and pesticides. Follow safety guidelines when handling chemicals and opt for natural and organic products whenever possible. This includes poor air quality and smoking.

These are just a few practical ways to protect your brain from cognitive decline. By incorporating these habits into your daily routine, you can make significant strides in maintaining a healthy brain and promoting long-term cognitive well-being. Want to learn more about cognitive decline and how to help you and your loved ones maintain the best brain health possible for their situation? Contact us today for a free consult.

Sources:

[1] New experiences enhance learning by resetting key brain circuit | National Institutes of Health (NIH)

[2] The Neuroprotective Effects of Exercise: Maintaining a Healthy Brain Throughout Aging – PMC (nih.gov)

[3] Nutrient-rich diet to maximize memory – Mayo Clinic Health System

[4] The Neuroprotective Aspects of Sleep – PMC (nih.gov)

[5] Effects of Chronic Stress on Memory Decline in Cognitively Normal and Mildly Impaired Older Adults – PMC (nih.gov)

[6] Mild Traumatic Brain Injury (mTBI) and chronic cognitive impairment: A scoping review | PLOS ONE

[7] Cognitive decline and dementia in diabetes: mechanisms and clinical implications – PMC (nih.gov)