Alzheimer’s disease is a progressive brain disorder that affects millions of people worldwide. It is characterized by memory loss, cognitive decline, and eventually the inability to perform daily activities.

While there is no known cure for Alzheimer’s, there are several habits that have been found to shield against this debilitating condition. By incorporating these habits into your daily routine, you can reduce your risk of developing Alzheimer’s and improve your overall brain health.

1. Engage in regular physical exercise

Regular physical exercise has been shown to have numerous benefits for brain health, including reducing the risk of developing Alzheimer’s.

Exercise improves blood flow to the brain, promotes the growth of new brain cells, and strengthens the connections between existing cells. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling.

2. Follow a healthy diet

A healthy diet plays a crucial role in maintaining brain health and preventing Alzheimer’s disease. Include nutrient-rich foods in your diet, such as fruits, vegetables, whole grains, lean proteins, and healthy fats.

Reduce your intake of processed foods, saturated fats, and sugary snacks. Additionally, incorporate foods rich in omega-3 fatty acids, such as fatty fish, walnuts, and flaxseeds, as they have been linked to a lower risk of Alzheimer’s.

3. Get enough quality sleep

Getting enough quality sleep is essential for overall brain health. During sleep, the brain performs vital functions, including memory consolidation and the elimination of toxins. Aim for 7-9 hours of uninterrupted sleep per night.

Establish a bedtime routine, create a comfortable sleep environment, and limit the consumption of caffeine and electronic devices before bed to improve your sleep quality.

4. Challenge your brain

Mental stimulation and challenging activities can help build a reserve of brain cells and connections, which may protect against Alzheimer’s disease.

Engage in activities that require mental effort, such as reading, puzzles, learning a new language, or playing a musical instrument. Additionally, staying socially active and maintaining strong social connections has been linked to a reduced risk of cognitive decline.

5. Manage stress

Chronic stress can have a negative impact on brain health and may increase the risk of developing Alzheimer’s disease.

Find healthy ways to manage stress, such as practicing relaxation techniques, mindfulness meditation, yoga, or engaging in hobbies that bring you joy. Prioritize self-care and take time for activities that promote relaxation and mental well-being.

6. Keep your heart healthy

Several studies have found a strong link between heart health and brain health. Conditions like high blood pressure, diabetes, and high cholesterol can increase the risk of developing Alzheimer’s disease.

Take steps to keep your heart healthy by adopting a heart-healthy diet, exercising regularly, quitting smoking, and managing any existing health conditions.

7. Limit alcohol consumption

Excessive alcohol consumption can have detrimental effects on brain health and may increase the risk of cognitive decline and Alzheimer’s disease. If you choose to drink alcohol, do so in moderation.

This generally means up to one drink per day for women and up to two drinks per day for men, according to the Centers for Disease Control and Prevention.

8. Maintain a healthy weight

Obesity and being overweight have been linked to an increased risk of Alzheimer’s disease. Adopting a healthy lifestyle that includes regular exercise and a balanced diet can help you maintain a healthy weight and reduce your risk.

Aim to achieve and maintain a body mass index (BMI) within the healthy range.

9. Protect your head

Head injuries, especially those involving a loss of consciousness, have been associated with an increased risk of Alzheimer’s disease.

Protect your head by wearing helmets during activities that pose a risk of head injury, such as biking, skiing, or participating in contact sports. In addition, practice caution to minimize the risk of falls, especially as you age.

10. Stay mentally and socially engaged as you age

Continuing to learn and engage in stimulating activities as you age can help preserve cognitive function and reduce the risk of Alzheimer’s disease.

Stay mentally active by pursuing hobbies, taking classes, or engaging in intellectually challenging tasks. Maintain social connections by spending time with loved ones, joining clubs or community groups, and participating in social activities.