In honor of Alzheimer’s and Brain Awareness Month, experts suggest nine early prevention steps. … [+]
According to the Alzheimer’s Association, approximately 7 million Americans over the age of 65 have Alzheimer’s disease, and that number continues to grow every day. In fact, this number is projected to double by 2050. While there is no cure for the disease, there are ways to take care of your brain and optimize your health. Don’t wait until it’s too late, start now while you’re healthy. As a way to honor Alzheimer’s and Brain Awareness Month in June, consider taking a “brain break” and developing a “brain health plan” for the summer.
Celebrate this month with a summer “brain break”
You may not realize it, but warm weather affects your brain health. “Warm weather can have both positive and negative effects on brain health,” says neuroscience expert and BrainTap founder Dr. Patrick Porter. “On the one hand, more daylight hours improve mood and cognitive function. More exposure to sunlight can lead to more Vitamin D, which can improve memory and lift your mood. On the other hand, heat and humidity can cause dehydration, which can negatively impact cognitive function and productivity. So staying hydrated is essential. I always recommend drinking half your body weight in water.”
Prioritize your brain health this summer, as Porter says: Brain break. “Summer is an ideal time to prioritize brain health because the season offers more opportunities for activities that naturally promote brain health: outdoor activity, fresh foods, socializing, and relaxation,” he says. “It’s also a great time to give your brain a rest, whether that’s taking a break from intensive cognitive tasks or simply practicing mindfulness and meditation to relax and rejuvenate your brain.”
Get started on a brain health plan to celebrate the month
In celebration of Alzheimer’s and Brain Awareness Month, I interviewed Rebecca Bouchard, Brand President, ComForCare, to get insight into the various ways we can take care of our brains and boost our brain health in order to succeed in our careers and live a long, healthy life.
Over email, Bouchard shares nine actions you can take to look after your brain early and optimize your health to avoid problems later in your career: Complete your brain health plan by placing a checkmark next to the actions you’re already taking and a star next to the ones you’d like to set as goals.
1- Exercise regularly. Regular aerobic exercise increases heart rate and blood flow, helping to reduce the risk of cognitive decline. As a general goal, aim for at least 30 minutes of moderate activity each day.
2- Stay social. Social connections are as important as food, water, and shelter and are paramount to our overall health and well-being. Engage in consistent, meaningful social activities, like volunteering at an animal shelter, joining a choir, or sharing activities with friends and family.
3- Get proper sleep. Adequate sleep is a basic human need that helps parts of the brain regenerate and keep functioning. Lack of sleep can impair your memory and thinking skills, so try to get at least 7 hours of sleep a night.
4- Eat a healthy diet. To reduce the risk of cognitive decline, eat a balanced, low-fat diet rich in vegetables and fruits.
5- Keep learning. Pursuing a formal education at any stage of life can help reduce the risk of cognitive decline and dementia. Consider enrolling in classes that interest you at your local college, community center, or online platform.
6- Take care of your heart. Obesity, high blood pressure and diabetes have a negative impact on cognitive function, so taking care of your heart will benefit your brain. Check your blood pressure and blood sugar regularly and take your prescribed medications.
7- Take care of your mental health. Research has shown that depression increases the risk of cognitive decline, so in addition to taking practical steps to manage stress, get treatment for depression, anxiety and other mental health issues.
8- Take steps to prevent injury. Protect yourself by taking preventive measures such as wearing a seat belt when driving a car, wearing a helmet when playing sports or cycling, and using handrails when going up and down stairs to prevent falls.
9- Challenge your brain. Participate in activities like building furniture, solving puzzles, creating art, or playing strategy games to keep your brain active and alert.
Warmer summer months mean more vacations, more fun outdoor activities, and longer nights with friends — all things that your brain loves. It’s no wonder our brains are more active in the summer. Studies show that summer is when the human brain is at its most active. In fact, brain scans of people who spend time outdoors show more gray matter in the prefrontal cortex, which translates to clearer thinking and greater self-control. This summer, it makes sense to get some work done away from the office, even if it’s just for a day, a few hours, or even just a few minutes during your workday. But do it because it’s right for your job or if for no other reason, just for your health.
