June is Alzheimer’s and Brain Health Awareness Month. The Alzheimer’s Association highlights this month to encourage all Americans to be aware of their brain health. With over 7 million Americans living with Alzheimer’s, it’s a good time to remember that brain health is important and there are some risk factors we can control.
The greatest risk factor for Alzheimer’s is old age. But that doesn’t mean cognitive impairment is a sure thing. Just look at some of our country’s savviest seniors – Dick Van Dyke, Clint Eastwood, the incomparable Jane Goodall, and Brevard’s very own Buzz Aldrin. Normal aging doesn’t have to include dementia, and there are a few ways we can take charge of our brain health.
5 Steps to Maintaining Better Brain Health
- Exercise
- Sleep
- Eat well
- Challenge your mind
- Stay socially engaged
1. Regular exercise is a good habit to keep.
Exercise has a positive effect in so many areas of our lives. From improving cognition and sleep to increased blood flow to the brain and body, you will see and feel your body responding to regular movement. If you haven’t exercised in a while, you can start slow and increase your time and intensity.
Exercises to Try
Aerobic exercise
Dance (like no one’s watching!)
Swimming
Brisk walking
Don’t be too hard on yourself if exercise hasn’t been part of your daily routine for a while. You can change that starting now. Make it a goal to reach 30 minutes a day, 5 days a week.
2. Sleep is essential for good brain health.
You may be surprised to learn that sleep is as important for the brain as food and water. Good rest helps our brains absorb new information. You may notice that when you haven’t had a good night’s sleep, it is harder to process what you have learned and remember it later.
Our brains must be well-rested to do their job. As you sleep, the brain is busy removing toxic waste such as amyloid beta and other proteins. (This may sound familiar because amyloid beta is a sticky protein that forms plaques, a hallmark of Alzheimer’s Disease.) While the glymphatic system works to clear waste products, your neurons are fine-tuning their connections and improving nerve cell communication.
3. At every age, a healthy well-balanced diet helps us think clearly.
A well-nourished brain helps us think clearly and feel more alert. Our attention span is improved and we have a better ability to concentrate. A poor diet can lead to impaired decision-making, slowed reaction time, and fatigue.
Feed your brain! We have learned that the best diet for brain health is one that is rich in nutrients and plant-based foods. Research has linked three specific diets to reduced Alzheimer’s risk – the Mediterranean diet, DASH diet, and the MIND diet.
Good Foods for Brain Health
Leafy greens
Fatty fish
Berries
Coffee and green tea
It’s never too late to start making changes that can improve your health. There’s no such thing as being too old to start making better food choices. If you struggle with keeping healthy foods on hand or how to prepare nutritious meals, consider getting help in the kitchen. A private caregiver can assist with meal planning, grocery shopping, and food preparation to help get you into a healthier routine.
4. Expand your mind with challenging memory activities.
Whether it’s figuring out a word jumble, getting the winning answer in a round of trivia at the local pub, or making the right moves in a game of chess, our brains benefit. In addition to helping our brains perform better, we experience a boost of happiness through dopamine bursts with each correct answer. Research shows that older adults who frequently participate in intellectually engaging activities exhibit higher cognitive function than those who do not. Win-win!
Beyond word puzzles or trivia questions, good brain health also lies at the end of a paintbrush or other creative endeavor. Activities that challenge both mental and manual effort benefit your brain in all the best ways. Step out of your comfort zone and join in activities at your local senior center or senior learning program.
5. Keep your mind agile and improve cognitive function through socialization.
Why is socialization so important for good brain health? By building social networks and participating in social activities, we exercise our brains and prevent mental decline. Impromptu questions and on-your-feet answers keep your mind sharp and continually focus on the ability to recall information. Strong social ties build brain health through common experiences and memories, providing purpose in life.
Our social networks help provide us with sources of support, enhance intellectual stimulation, reduce stress, and combat depression. Those who engage with their community show the slowest rate of memory decline. Build new friendships and nurture the old ones – all your connections are invaluable to your overall brain health.
How Can I Start Improving My Brain Health?
It’s never too early – or too late! – to start making improvements for better brain health. Creating new life habits can be hard and it’s more fun when you don’t do it alone. Invite a friend to join you on the journey to better brain health and help each other with exercise goals and new recipes. You can even form a trivia team and have some fun at a location near you!
If you or an aging loved one needs help getting started with better health habits, contact your local private duty home health agency. They have experienced caregivers who can help create a daily exercise schedule, manage healthy meal planning, and connect seniors with their families and social networks. Improving and maintaining your brain health is all about healthy lifestyle choices and managing chronic conditions – don’t be afraid to ask for help.
Private Duty Home Care Can Help Keep You on Track
As we age, keeping up a healthy diet and exercise routine can become more challenging. The effort of getting out to the grocery store, attending exercise classes, and staying on top of our social calendar can be discouraging. Don’t let living alone get your life-long journey to good brain health off-track.
In addition to social stimulation in the home, your private duty caregiver can provide the extra support you need. They can help get you out of the house for exercise, socializing with friends, and shopping at the local farmer’s market. Healthy behaviors may reduce your risk of cognitive decline – let private duty home care keep your good habits going strong well into old, old age.
Though age, genetics, and family history can’t be changed, some risk factors can be managed with a little extra help at home. A private duty caregiver can help monitor chronic conditions such as blood pressure and blood sugar while encouraging healthy habits including diet, exercise, and socialization. Daily encouragement for better health choices and help to connect with friends and family are two reasons why Private Duty Home Care is a Resource We Love.
Let Champion Private Duty Home Health Care pair you with the professional caregiver you need to help manage a daily routine that promotes better brain health. Read more about the services of private duty home care in the Resources Section of our Blog.