7 Habits to Protect Your Brain and Help Prevent Alzheimer’s Disease Overview

The following was written by Jennifer Weinberg written on November 26, 2019, and published online at https://chopra.com. Jennifer has written about 7 habits to fall into and we will cover all of them in detail over the next several posts.

Editor’s Note: The information in this article is intended for your educational use only; it does not necessarily reflect the opinions of the Chopra Center's Mind-Body Medical Group, and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health programs.

Science suggests that Alzheimer’s disease develops gradually over time. However, the disease is not an inevitable part of ageing. The underlying problem appears to be neuroinflammation or imbalanced inflammation in the brain that damages nerve cells.

Scientists have been able to identify several modifiable lifestyle-related risk factors for Alzheimer’s disease, including hypertension, depression, and high cholesterol. A combination of healthy lifestyle habits can help prevent the development of these risk factors, protect the brain, and reduce your risk of cognitive decline.

Even if you have a genetic predisposition to develop brain disease or are exposed to risk factors outside of your control (such as air pollution), lifestyle medicine offers attainable, actionable recommendations that can help you live a healthier life. The healthier habits you adopt, the lower your risk of cognitive decline.

In fact, research suggests that people who adopted at least four out of five of the following lifestyle behaviours over a six-year period had a 60 percent lower risk of developing Alzheimer’s disease compared to people who practiced only one or none of these habits. The researchers focused on these five lifestyle factors associated with a lower risk of dementia:

·         Following a healthy diet

·         Getting at least 150 minutes per week of at least moderate physical activity

·         Not smoking

·         Maintaining light to moderate alcohol intake

·         Engaging in cognitively stimulating activities

This research offers hope for building a better brain as you age and preventing dementia. Incorporating a combination of healthy habits into your daily routine can help reduce inflammation and protect your brain health.
Here are seven key habits to protect your brain and overall well-being:

1.    Get regular physical activity.

2.    Learn new skills and engage in cognitive stimulation.

3.    Develop good sleep habits.

4.    Manage and reduce stress.

5.    Cultivate a supportive network of friends.

6.    Eat a balanced, anti-inflammatory diet.

7.    Abstain from smoking.

Let’s look at each of these habits in more detail in the next few posts.