1. Live a Healthy Lifestyle
Get regular exercise.
Try to stay active a few times a week—brisk walks, swimming, or biking all help. Exercise boosts blood flow to the brain, helps grow new brain cells, and supports brain health overall.
Eat smart.
Stick to a diet full of veggies, fruits, whole grains, lean proteins, and healthy fats. The Mediterranean or MIND diet is great—they focus on plant foods, nuts, fish, and olive oil, while cutting back on red meat, butter, and sugar.
Cut back on smoking and drinking.
Avoid smoking, and if you drink, keep it light. Both can raise your risk of brain decline.
2. Keep Your Brain and Social Life Active
Challenge your brain.
Read, do puzzles, learn new things, or try out brain-training apps. Mental activity helps build brain strength and may delay symptoms.
Stay social.
Talk with friends, join local events, volunteer, or keep up with your community. Social connection helps prevent loneliness and depression, which can affect brain health.
3. Take Care of Your Body
Manage chronic conditions.
Conditions like high blood pressure, diabetes, and obesity raise your risk. Stay on top of them through diet, exercise, medication, and check-ups.
Sleep well.
Aim for 7–9 hours of good sleep a night. Poor sleep can affect memory and thinking over time.
Protect your head.
Wear helmets, use seat belts, and make your home fall-safe. Head injuries can increase your Alzheimer’s risk.
Don’t ignore hearing loss.
Hearing problems can speed up cognitive decline. If needed, get a hearing aid.
Check your vitamin D.
Low vitamin D levels might play a role. Talk to your doctor about testing or supplements.
4. Spot Problems Early and Follow Up
Pay attention to early signs.
The sooner you get a diagnosis, the more you can do to manage it well.
Know your genetic risk.
Some early-onset Alzheimer’s is tied to genetics. While it can’t yet be prevented, research is working toward early intervention.
