Preventing Alzheimer’s Disease: How to Protect Your Brain and Support Loved Ones

How to Protect Yourself: 7 Science-Backed Strategies

1. Keep Learning (Neuroplasticity Is Key)

• Read, learn a language, play chess, or take up a new hobby.
• Why it works: Challenging the brain builds “cognitive reserve.”

2. Move Your Body

• Dancing (combines movement, rhythm, and memory).
• Walking (30+ minutes/day improves blood flow to the brain).

3. Prioritize Social Connections

Loneliness increases dementia risk by 50% (2025 study, Journal of Aging and Health). Meet friends, join clubs, or volunteer.

4. Eat for Your Brain

• Mediterranean diet: Olive oil, fatty fish, nuts, leafy greens.
• Avoid: Excess sugar and processed foods (linked to inflammation).

5. Manage Heart Health

High blood pressure and diabetes harm brain vessels. Monitor them.

6. Sleep Well

Poor sleep accelerates amyloid plaque buildup (a hallmark of Alzheimer’s). Aim for 7–8 hours.

7. Address Depression and Anxiety

Chronic stress shrinks the hippocampus (memory center). Therapy and mindfulness help.

---

---