ORLANDO, Fla. — With New Year’s resolutions coming up in everyone’s minds, The Alzheimers Association has put out their list of healthy habits to adopt to keep you sharp and ready to take on the New Year.
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With as many as 40 percent of dementia cases possibly being attributed to modifiable risk factors, the following list was designed to take positive steps now to protect their memory and thinking.
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10 Healthy Habits For Your Brain
- 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.
- 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.
- 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.
- Manage diabetes. Type 2 diabetes can be prevented or controlled by healthier eating, increasing physical activity, and medication, if necessary.
- Control your blood pressure. Medications can help lower high blood pressure and healthy habits like eating right and engaging in physical activity can help, too. Work with a healthcare provider to control your blood pressure.
- 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.
- 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.
- 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!
- 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.
- 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.
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Prevention is the best medicine for any disease. It is never too early or too late to start these healthy habits for your brain.
Please visit alz.org/healthyhabits to learn more.
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