Mind your mind: what to know about Alzheimer’s prevention

You’ve probably heard a lot about what you can do to prevent heart disease and even certain types of cancer, but what about Alzheimer’s prevention? Your habits and a healthy lifestyle can go a long way toward protecting your brain.

According to the Centers for Disease Control and Prevention (CDC), 5.8 million people in the U.S. were living with Alzheimer’s disease in 2020. That number is expected to grow significantly in the coming decades, reaching 14 million by 2060.

Having Alzheimer’s disease or developing other types of dementia isn’t inevitable, though. Lifestyle choices can protect your brain health and reduce your risk of Alzheimer’s.

Understanding Alzheimer’s disease

Alzheimer’s disease, which is the most common type of dementia, is a progressive disease that causes memory loss and other cognitive problems. While the disease may begin with mild symptoms, it worsens over time, eventually affecting a person’s ability to talk with others and respond to the world around them.

Researchers aren’t entirely sure what causes Alzheimer’s disease, but they believe certain habits and factors may increase the risk of developing the condition. Possible risk factors include:

• Binge drinking
• Depression
• Diabetes
• Hearing loss
• High blood pressure
• Obesity
• Physical inactivity
• Smoking

One CDC study found that adults who experienced worsening memory loss or confusion were more likely to have at least four of these risk factors than those who didn’t have cognitive decline.

How to give your brain a boost

Now that you know what may increase your risk of developing Alzheimer’s disease, let’s focus on reducing the risk. Making healthy lifestyle choices can protect your brain and lower your risk. Start with these Alzheimer’s prevention basics:

Eat for your brain. Did you know that certain foods can help reduce the inflammation that may contribute to Alzheimer’s disease? Following the Mediterranean or MIND diets can help protect your brain. Add brain-healthy foods to your diet, including leafy greens, berries, whole grains, fatty fish and olive oil.

Don’t smoke. Smoking is the single most preventable cause of both death and disease, and it’s a contributing factor for Alzheimer’s disease. If you smoke, work with a medical provider to find a strategy for quitting.

Carefully manage any medical conditions you have. If you’ve been diagnosed with diabetes or high blood pressure, work with your medical providers to manage your condition with medication or other treatment options. Self-monitoring is helpful for mental health conditions, too, so pay attention to how you’re feeling and talk with a provider if you’re struggling.

Check on your hearing. Untreated hearing loss is connected with an increased risk of dementia. If you think you may be experiencing even mild hearing loss, it’s worth talking with an audiologist or another medical provider.

Find a weight that’s healthy for you. Talk with your primary care provider about your weight and your health. If you could benefit from losing weight, adjust your diet and activity level to make it happen.

Move your body more. Aim to get at least 150 minutes each week of moderate physical activity, such as cycling, water aerobics or gardening. If you prefer exercise at a higher intensity, enjoy a strenuous activity, such as running or playing tennis, for 75 minutes each week.

Are you looking for a fun way to move your body and benefit the community? Join us on Sept. 21 for the Alzheimer’s Association Walk to End Alzheimer’s here at Lakeview Hospital!

Regular checkups can help you monitor your physical, mental, and brain health. Need to schedule a checkup? Find a primary care provider here.