Research shows that everyday actions can make a difference in lowering your risk for cognitive decline.
In the same ways we take care of our physical health, we can work to keep our brains fit and healthy too. Research suggests that everyday actions can make a difference in lowering your risk for cognitive decline.
It’s never too early or too late to get started. Check out some healthy habits to incorporate into your life and keep your brain healthy for years to come!
Keep Your Brain Healthy
These tips are based on information from the National Institute on Aging and the Department of Veterans Affairs (VA).
- Challenge your mind:
Research suggests that certain activities can stimulate your brain to create new connections and improve your cognitive health, so put your brain to work each day. Learn a new skill, try something that challenges you, do crosswords, games, and puzzles. Take a class at a local library, join a book club, or try your hand at drawing, painting, or another kind of craft. - Move more: People who engage in regular physical activity show better thinking and memory skills than those who are inactive. Exercise also helps to lower blood pressure, improve cholesterol levels, and reduce stress, all of which can help your brain thrive. Even small increases in activity can lead to big benefits, so find ways to move each day, like walking, gardening, hiking, or doing yoga and tai chi.
- Protect yourself: Moderate to severe head injuries increase your risk for cognitive impairment. Wear a helmet when you’re biking or riding a motorcycle, wear a seatbelt when you’re in the car, and take steps to reduce your risk of falling by making your house safer. Remove slippery rugs, install grab bars where appropriate, and work on your balance. Check out Healthy Homefront’s Stay Safe and Prevent Falls for more ways to reduce your risk of falling.
- Eat well: A healthy brain requires the right nourishment, just like the rest of your body. Eating healthy foods, like vegetables, fruits, whole grains, and lean proteins, may reduce your risk for cognitive decline. Check out Healthy Homefront’s article detailing specific foods that may help to boost your brain health and memory.
- Manage your health conditions: Certain health conditions, such as high blood pressure, diabetes, and high cholesterol, may increase your risk for cognitive decline. Talk to your health care provider and ensure you’re managing your health conditions well by maintaining a healthy weight, reducing stress levels, eating well, exercising, using medication, and more.
- Sleep well: Getting enough high-quality sleep is important. Your brain needs to rest and recharge and when you don’t get enough sleep, it may affect your mood, memory, thought process, and more. Do all you can to set yourself up for a good night’s sleep by staying off screens before bed, creating a restful environment, and allowing yourself time to relax. If your ability to sleep is affected by insomnia, post-traumatic stress, or nightmares, consider reaching out for additional support. Read more on Healthy Homefront about common sleep disorders affecting Veterans.
- Quit smoking and limit alcohol. Smoking and excessive drinking are both risk factors for cognitive decline and dementia. Reducing your alcohol consumption and quitting smoking, at any age, can have immediate health benefits.
- Manage your mental health: Anxiety, depression, and post-traumatic stress disorder can make it difficult to concentrate, to think clearly, and to be present in your day-to-day life. If this sounds like you, reach out for the support you deserve. VA has several treatment options to help you manage your mental health and boost your brain’s health at the same time. In addition, when you feel stressed or worried, consider using tools such as mindfulness exercises and deep breathing to help clear your mind.
- Stay connected: Strong social ties may lower your risk for cognitive decline and increase your life expectancy. Get involved in an activity you enjoy, find a place to volunteer, join a class or a club that meets regularly, or plan activities with family and friends.
- Understand your medications: Certain medications, or the combination of different medications, may affect your thinking and make you feel confused or less alert. Talk to your health care provider about your medications and learn about their potential side effects.
- Know the difference: Many of us begin to fear cognitive decline as we get older. We may lose our keys or forget someone’s name, and wonder, “Is this the beginning of dementia?” Some changes in your cognition, just like changes to your body, are a normal part of aging. More significant declines or severe changes that interfere with your daily life are not normal and may be a sign of Alzheimer’s disease or dementia. Talk to your health care provider if you’re concerned about your memory or cognitive health.
Resources
VA offers several resources related to your brain’s health and wellness. Find one-page handouts on steps you can take to improve your cognitive health, such as sleep, exercise, and physical activity. In addition, check out VA’s booklet on tips for staying sharp and active as you age.
VA’s Whole Health approach to health care can help you connect your goal for improving your brain’s health with the rest of your health and wellness goals. Your health care team will work with you to create a personalized plan to address what matters most to you.
The National Institute on Aging has several articles on brain health. Learn more about how aging affects your brain, how to improve your brain’s health, and more.
Take steps today to protect your brain’s health and stay sharp at any age!