What Can You Do To Protect Your Brain?
While the thought of diminished brain health is frightening, there is something you can do about it!
Possible Risks or Threats to Brain Health
- Some medicines or improper use of them
- Smoking
- Excessive use of alcohol
- Heart disease, diabetes, and other health problems
- Poor diet
- Insufficient sleep
- Lack of physical activity
- Little social activity and being alone most of the time
So, what can you do to protect brain health?
Actions That May Help
- Take care of your health.
- Eat healthy foods.
- Be active.
- Learn new things.
- Connect with family, friends, and your community.
Take care of your health.
- Get the recommended health screenings suggested for your age.
- Manage health problems like diabetes, high blood pressure, and high cholesterol.
- Consult with your health care provider to make sure your medicines are right for you.
- Reduce risk for brain injuries due to falls and other types of accidents.
- Quit smoking.
Eat healthily by choosing
- Fruits and vegetables
- Whole grains
- Lean meats, fish, and poultry
- Low-fat or non-fat dairy products
- Less solid fat, sugar, and salt
- Proper portion sizes
- Adequate fluids
Get moving.
- Physical activity may
- Reduce risks of diabetes, heart disease, depression, and stroke
- Prevent injuries
- Improve connections among brain cells
- Get at least 150 minutes of exercise each week.
- Move about 30 minutes on most days.
- Walking is a good start.
- Join programs that can help you learn to move.
- Check with your health care provider if you haven't been active and want to start a vigorous exercise program.
Not doing physical activity can be bad for you, no matter your age or health condition.
Keep your mind active.
- Do mentally stimulating activities.
- Read books and magazines.
- Play games.
- Learn new things.
- Take or teach a class.
- Be social through work or volunteering.
Clinical trials have not proven that these types of activities will prevent Alzheimer's disease, but they can be fun.
Stay connected.
- People who have meaningful activities, like volunteering, say they feel happier and healthier.
- Social activities are linked to reduced risk for some health problems, including dementia.
What can you do today?
- Pick one thing you can do that may help your brain.
- Think of small first steps, such as
- Taking a 10-minute walk a few times a week
- Adding one serving of vegetables each day
- Making an appointment for health screenings or a physical exam
- Write down what you will do and when.
- Get support from family, friends, or community groups.
U.S. Institutes of Health, National Institute on Aging. (2014). In Brain health as you age: Educator guide. Retrieved October 19, 2016, from http://www.nia.nih.gov/