1. Control Your Cholesterol and Blood Pressure Levels
High cholesterol and high blood pressure increase your risk of heart disease and stroke, which are thought to contribute to the development of certain types of dementia, or changes in memory and thinking that affect your daily life.
Maintaining good cardiovascular health — by not smoking, following a healthy diet, staying physically active, and having healthy blood sugar, cholesterol, and blood pressure levels, along with maintaining a healthy weight — is associated with better cognitive function in adults ages 60 to 78, according to a study.
Your doctor can let you know if your blood pressure, sugar, and cholesterol are in a healthy range, along with what steps you can take to improve or maintain your cardiovascular health.
2. Don’t Smoke or Drink Excessive Amounts of Alcohol
Smoking and drinking too much both put you at an increased risk for dementia, according to the Alzheimer’s Association. If you smoke, it’s best to quit, and if you drink, you should do so only in moderation.
The latest Dietary Guidelines for Americans defines moderate drinking as less than two drinks per day for men and less than one per day for women, on days when alcohol is consumed. A “drink” is typically 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits or liquor, depending on the alcohol content of each beverage.
Underscoring the importance of limiting your alcohol intake, a study found that alcohol consumption above seven units per week (equivalent to four standard drinks) is associated with higher levels of brain iron, which in turn is linked to worse cognitive function.
3. Exercise Regularly
Regular physical activity is thought to help maintain blood flow to the brain and reduce your risk for conditions, such as high blood pressure, that are associated with developing dementia.
A journal article noted additional positive effects of exercise on the brain — including the potential to increase the size of your brain — and concluded that promoting a physically active lifestyle in older adults could delay about one-third of dementia cases worldwide.
At any age, it’s important to choose activities you feel comfortable doing, and to build up the time and intensity of your workouts gradually. Talk to your doctor about any forms of physical activity that may not be safe for you.
4. Maintain a Healthy Diet
What you eat can make a big difference in how well you think and remember things.
Foods containing nutrients such as vitamin E, B vitamins, and omega-3 fatty acids have been linked to improved cognitive function, according to a research review. Conversely, consuming foods that are high in saturated fat may be harmful to certain brain functions, another research review notes.
Based on these findings, an ideal diet emphasizes foods such as green leafy vegetables, other vegetables, berries, and seafood. Healthy eating plans include the Mediterranean diet, which features vegetables, healthy fats like olive oil, and omega-3 fatty acids from fish, and the DASH (Dietary Approaches to Stop Hypertension) diet, which focuses on fruits and veggies, fat-free or low-fat dairy, whole grains, and lean meats.
A newer diet called MIND (Mediterranean–DASH Intervention for Neurodegenerative Delay) incorporates many elements of the Mediterranean and DASH diets, but with modifications to maximize beneficial effects on brain function.
The MIND diet includes 9 brain-healthy food groups: green leafy vegetables, other vegetables, nuts, berries, beans, whole grains, fish, poultry, and olive oil. And it limits five unhealthy groups: red meats, butter and stick margarine, cheese, pastries and sweets, and fried food and fast food.
5. Stimulate Your Brain
A mentally stimulating job and doing other activities that engage your brain may help build cognitive reserve — the ability to function well in spite of brain diseases or other challenges.
You can also keep your mind active by learning new skills or practicing old ones. A number of educational and cognitive interventions — including those related to learning about nature, playing a musical instrument, and training your sense of smell — may help improve thinking, mood, and overall quality of life, according to a research review.
