Neurodegenerative diseases, such as Alzheimer’s and other types of dementia, are some of the most difficult conditions people can face as they get older. These diseases affect memory and further impact thinking skills, decision-making, and even personality. They place a heavy burden on individuals and their families, making everyday life more challenging.
Scientists are still working to understand what causes Alzheimer’s. However, research has discovered that lifestyle choices play a huge role in brain health. In a long-term study, researchers found that people who followed a set of seven heart-healthy habits had lower levels of neurofilament light chain (NfL), a biomarker linked to nerve cell damage.
These habits, known as Life’s Simple 7, aim to keep the heart and brain in good shape. The study found that these habits benefit everyone, no matter their age, gender, or racial background.
If you want to take steps to protect your brain health as you age, here are seven habits that could reduce the risk of Alzheimer’s and dementia.
1. Eat Brain-Boosting Foods
What you eat can have a direct impact on how well your brain functions. Certain diets, like the Mediterranean diet, have been linked to 11–30% reduced risks of cognitive decline. This way of eating focuses on fresh fruits and vegetables, whole grains, lean proteins, and healthy fats like olive oil and nuts.
In contrast, eating too many processed foods, refined sugars, and unhealthy fats has been connected to higher levels of neurodegeneration biomarkers. People who eat a diet rich in nutrients like omega-3 fatty acids, antioxidants, and fiber tend to have better memory and cognitive function over time.
Start by making the following small changes:
- Replace white bread with whole-grain bread
- Swap soda for water
- Eat more fish instead of red meat
2. Stay Physically Active
Exercise is good for your muscles, heart, and brain. Studies have shown that people who stay physically active have lower levels of NfL. Therefore, their brain cells are experiencing less damage over time.
Regular movement improves blood flow to the brain, reduces inflammation, and encourages the growth of new neurons. You do not have to run a marathon; 150 minutes of moderate exercise per week is enough to see benefits. This could be:
- Going for a walk
- Doing yoga
- Swimming
- Riding a bike
Even small things like taking the stairs instead of the elevator or stretching during work breaks can add up over time. You should keep moving in a way that feels enjoyable and sustainable.
3. Maintain Healthy Weight
Maintaining a healthy weight is another way to lower the risk of dementia. Obesity has been linked to higher levels of inflammation, insulin resistance, and poor heart health. All these can harm brain function.
In one study, researchers found that people with a healthy body mass index (BMI) had lower levels of neurodegeneration biomarkers compared to those who were overweight or obese. Since the brain and heart are closely connected, you should keep your weight in check to help prevent diseases that may lead to cognitive decline, such as high blood pressure and diabetes.
Some of the best ways to achieve and maintain a healthy weight are to eat a balanced diet and exercise regularly. If you are aiming for weight loss, small, consistent changes are more effective than extreme diets.
You can start by doing the following:
- Reducing portion sizes
- Choosing whole foods
- Staying active
4. Get Enough Sleep
Most people know that sleep is important. However, many do not realize how much it affects brain health. The brain removes toxins and repairs itself during sleep, making it essential for long-term cognitive function.
Research has linked poor sleep to a buildup of tau proteins, which are strongly associated with Alzheimer’s disease. The recommended amount for adults is seven to nine hours of quality sleep per night.
You can improve your sleep habits by doing the following:
- Stick to a consistent bedtime
- Avoid screens before bed
- Create a relaxing nighttime routine
5. Quit Smoking and Limit Alcohol
Smoking directly impacts both your heart and brain health. It reduces oxygen levels in the blood and damages blood vessels, increasing the risk of cognitive decline. The good news is that if you quit smoking at any time, you can still have positive effects on your brain health.
Similarly, excessive alcohol consumption has been linked to brain shrinkage and memory loss. While moderate drinking may not be harmful for everyone, you should cut back on alcohol to help reduce inflammation and improve overall brain function.
For those looking to quit smoking or drink less, consider working with a doctor or joining a support group to provide extra guidance and motivation.
6. Keep Your Blood Pressure, Cholesterol, and Blood Sugar in Check
Cardiovascular health is directly tied to brain health. Chronic diseases such as high blood pressure, high cholesterol, and uncontrolled blood sugar levels can lead to strokes and other conditions that increase the risk of dementia.
The best way to keep these numbers in a healthy range is to:
- Eat a heart-healthy diet
- Exercise regularly
- Attend regular doctor visits
Even small improvements in blood pressure, cholesterol, and blood sugar control can make a difference in long-term brain health.
7. Stay Mentally and Socially Active
The brain needs stimulation just like muscles do. Make it a habit of learning new things, reading, writing, playing strategy games, and engaging in conversations to help strengthen cognitive function.
People who stay socially active and engaged in lifelong learning have better brain health compared to those who are isolated or do not engage in mentally challenging activities.
Some simple ways to keep the brain engaged include:
- Reading books and solving puzzles
- Learning a new skill or hobby
- Spending time with family and friends
Invest in Your Brain Health Today
Taking care of your brain does not have to be complicated. If you eat well, exercise, sleep better, quit harmful habits, manage health conditions, and stay mentally engaged, you can lower your risk of Alzheimer’s and dementia.
At Zeam Health & Wellness, we believe in proactive and personalized healthcare. Our primary care and preventative care services in Folsom and Roseville focus on helping individuals manage their heart health, weight, and lifestyle choices to support long-term brain function.
Schedule a consultation to start prioritizing your health and future well-being.
