Alzheimer's disease affects millions of people worldwide, but there are steps you can take to reduce your risk and protect your brain health.
At PartnerMD, we've spent over 20 years helping patients make informed decisions about their health, including taking preventive measures against cognitive decline.
While there's no guaranteed way to prevent Alzheimer's, research has shown that certain lifestyle changes can significantly lower your risk.
In this blog, we'll explore five proven ways to help keep your mind sharp and reduce your chances of developing Alzheimer's disease.
Engaging in regular physical activity is one of the most effective ways to support brain health. Exercise increases blood flow to the brain, delivering more oxygen and nutrients that help protect against cognitive decline. Research has shown that maintaining an active lifestyle can lower the risk of developing Alzheimer's disease.
Aim to incorporate at least 150 minutes of moderate exercise per week, such as brisk walking, swimming, or cycling. Even light activities like gardening or taking the stairs can make a difference over time.
Getting enough quality sleep each night is crucial for maintaining brain health. During sleep, your brain works to clear out toxins that can contribute to the development of Alzheimer's disease. A consistent sleep schedule, aiming for 7-9 hours per night, can make a significant impact on reducing this risk.
To promote better sleep, establish a relaxing bedtime routine and limit screen time before bed, as blue light from devices can interfere with your body’s natural sleep cycle.
A well-balanced diet is critical in supporting brain health and reducing inflammation. Following dietary patterns like the Mediterranean or DASH (Dietary Approaches to Stop Hypertension) diets can help reduce the risk of Alzheimer's.
These diets emphasize whole foods such as fruits and vegetables, lean proteins like fish and poultry, whole grains, nuts, and healthy fats like olive oil. Avoiding processed foods, excessive sugars, and unhealthy fats can further protect your brain health.
Just as physical exercise strengthens your body, mental stimulation helps build cognitive reserve and delay the onset of Alzheimer's symptoms. Activities like puzzles, reading, playing a musical instrument, or learning a new language can challenge your brain and keep it sharp.
Engaging in mentally stimulating activities consistently can help protect against cognitive decline by encouraging the growth of new neural connections.
Maintaining strong social connections is essential for keeping your brain engaged and reducing the risk of cognitive decline. Regular social interaction stimulates brain activity, improving memory and cognitive skills.
Whether it’s spending time with family and friends, participating in community groups, or volunteering, staying socially active can provide a sense of purpose and mental engagement, which is beneficial for long-term brain health.
Taking action now can positively impact your cognitive health later in life. Staying physically active, prioritizing quality sleep, maintaining a healthy diet, engaging in mental stimulation, and staying socially connected are all meaningful steps to support brain health.
A key aspect of this journey is the primary care experience, where working closely with your doctor and care team can help you develop a personalized plan to reduce the risk of Alzheimer’s.
If you're not getting that personalized plan from your primary care physician, it may be time to consider finding a new PCP. Concierge medicine is an alternative to traditional primary care and offers the time and resources to make this proactive approach possible.
If you’re interested in learning more about concierge medicine, click here to download our eBook.