Alzheimer's & Brain Awareness Month

By Annette Brooks

Did you know that one in three seniors dies with Alzheimer’s or another dementia — a condition that
contributes to more deaths than prostate and breast cancer combined? Based on data from the
Alzheimer’s Association and related research studies, this shocking statistic reminds us to champion proactive brain health, regardless of age.

The turning point often arrives through personal reflection or knowing someone experiencing dementia onset. It may be a friend, a parent, or a grandparent, and suddenly the “It won’t happen to me” bravado starts to fade.

While age remains the greatest risk factor, genetics, cardiovascular health, and lifestyle choices also play significant roles. With more than seven million Americans aged 65 and older living with Alzheimer’s, and millions more at risk, awareness of modifiable factors becomes essential. The good news is that small, evidence-based changes can create lasting impact, offering inspiration for anyone seeking to safeguard their brain and cognition.

Lifestyle Habits

Research consistently shows that lifestyle habits can significantly influence brain resilience. This has prompted a shift toward intentional, proactive routines that not only aim to prevent disease but also enhance daily life with sharper focus, steadier moods, and greater vitality.

Physical activity. Consistent movement, such as 30-minute brisk walks or yoga sessions most days of the week, enhances blood flow to the brain, supports cardiovascular health, and helps regulate blood pressure and weight. These elements are all closely linked to reduced risk of cognitive decline. Practices like Qigong and Tai Chi can also help brain function by improving cognitive performance, enhancing memory, and reducing stress.

Diet and nutrition. Complementing exercise, the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet emphasizes leafy greens, berries, nuts, fish, whole grains, and olive oil while reducing processed foods, sweets, and red meat. Some individuals report increased energy and diminished brain fog within weeks. For more details on the MIND diet, check out Health.ClevelandClinic.org/mind-diet-boost-memory.

Restorative Sleep. Prioritizing seven to eight hours of quality rest each night allows the brain to clear accumulated toxins and consolidate memories. Simple routines, like consistent bedtimes and limiting screens before sleep, can make a measurable difference. Visit MayoClinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379 to learn about six steps to better sleep.

Mental stimulation. Keep neural connections strong with activities such as learning a new language via apps, solving puzzles, reading challenging material, or experimenting with new recipes that provide the novelty the brain craves. These efforts build cognitive reserve that may buffer against future decline.

Social connection. A recent study published in Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association found that higher social engagement is linked to reduced dementia risk. Combat isolation by joining group walks/hikes and book clubs. Schedule regular calls with friends and loved ones. Participate in community events. Become an active member of a hobbyist club. Do volunteer work.

Stress management. Chronic stress physically alters the brain, shrinking areas involved in memory and emotion regulation, among other things. Adopt stress management techniques, such as mindfulness, deep breathing, short daily meditation, or gratitude practices. Discover more ideas for managing stress at CDC.gov/mental-health/living-with/index.html.

10 Early SIgns of Alzheimer’s and Dementia

According to Alzheimer’s Association (ALZ.org):

Memory loss that disrupts daily life. Examples include forgetting recently learned information, forgetting important dates or events, asking the same questions repeatedly, and increasingly relying on memory aids for things you used to handle on your own.
Challenges in planning or solving problems.
Difficulty completing familiar tasks, such as trouble driving to a familiar location or organizing a grocery list.
Confusion with time or place, including losing track of dates, seasons, or the passage of time.
Trouble understanding visual images and spatial relationships.
New problems with words in speaking or writing, and trouble following or joining a conversation.
Misplacing things, losing the ability to retrace steps, or putting things in unusual places.
Decreased or poor judgment. This may include poor judgment with money or paying less attention to grooming or personal hygiene and cleanliness.
Withdrawal from work, hobbies, social activities, or other engagements.
Changes in mood and personality. Those with Alzheimer’s or dementia can become confused, suspicious, depressed, fearful, or anxious.

If you notice one or more signs in yourself or another person, please seek medical advice. The Alzheimer’s Association reminds us that these are significant health concerns that should be evaluated by a doctor, and it’s important to take action to figure out what’s going on.