Good morning, this is your Wellness Wake Up Call with Kristin Bogdonas, nutrition and wellness educator with University of Illinois Extension.
As Alzheimer's and Brain Awareness Month unfolds, it serves as a reminder about the importance of preserving our cognitive wellness and supporting those affected by neurodegenerative diseases. While Alzheimer's disease and other forms of dementia pose significant challenges, there are actionable steps we can take to promote brain health and reduce the risk of cognitive decline as we age. This week, we highlight six tips to aid in the fight against Alzheimer's.
- Nourish Your Brain with a Healthy Diet
A nutritious diet is fundamental for brain health. Opt for a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Incorporate omega-3 fatty acids found in fish, nuts, and seeds, as they are associated with a lower risk of cognitive decline. Limit processed foods, sugary snacks, and excessive alcohol consumption, which may contribute to inflammation and oxidative stress in the brain. We’ll take a deeper dive into the MIND diet later this month so stay tuned!
- Stay Active to Stimulate Your Mind
Physical exercise isn't just beneficial for your body – it's also crucial for brain health. Regular exercise promotes blood flow to the brain and reduces your risk for chronic conditions such as hypertension and diabetes, which are linked to cognitive decline. Aim for at least 30 minutes of moderate aerobic exercise most days, along with strength training exercises to keep your brain and body in top shape.
- Challenge Your Mind with Mental Stimulation
Just like your muscles, your brain needs regular workouts to stay sharp. Engage in activities that challenge and stimulate your cognitive abilities, such as puzzles, brain teasers, reading, learning a new skill, or playing musical instruments. Lifelong learning promotes neuroplasticity – the brain's ability to adapt and rewire itself in response to new experiences – and may help build cognitive reserve, reducing the risk of dementia later in life.
- Prioritize Quality Sleep for Brain Restoration
A good night's sleep is essential for cognitive function and emotional well-being. Aim for seven to nine hours of quality sleep each night to allow your brain to consolidate memories, process information, and rejuvenate itself. Establish a relaxing bedtime routine, create a comfortable sleep environment, and limit exposure to screens and stimulating activities before bedtime to promote restorative sleep.
- Cultivate Social Connections for Emotional Support
Meaningful social connections are vital for brain health and overall well-being. Stay connected with family, friends, and community members through regular social interactions, shared activities, and emotional support. Strong social networks reduce feelings of loneliness and isolation, which are associated with an increased risk of cognitive decline and Alzheimer's disease.
6. Seek Regular Medical Checkups for Early Detection
Regular medical checkups are essential for monitoring and maintaining brain health. Schedule routine visits with your healthcare provider to assess your cognitive function, screen for risk factors associated with Alzheimer's disease and other forms of dementia. You may also want to discuss any concerns or changes in memory, thinking, or behavior that you may have. Remember, early detection and intervention are key to managing cognitive decline and maximizing quality of life.
As we commemorate Alzheimer's and Brain Awareness Month, let's empower ourselves to take proactive steps in the battle against Alzheimer's disease and other forms of dementia. This week, incorporate more of these brain-health tips into your routine and go purple during the month of June which is the official color of the Alzheimer’s movement. For links to brain health resources and a recording of today’s episode, visit wvik.org/wellness. Or you can subscribe to Wellness Wake-up Call today wherever you listen to podcasts and never miss out on these weekly wellness tips.
