Our population is aging, which is a significant risk factor for developing both Alzheimer’s Disease (AD) and dementia. By the age of 85, 1 in 4 Canadians will be affected by these conditions. Many factors can contribute to your risk, including your lifestyle. Sunnybrook Neuropsychopharmacologist Dr. Krista Lanctôt discusses six strategies you can try today to adopt a brain healthy lifestyle.
Exercise. Physical exercise promotes blood flow in the brain and boosts oxygen consumption. Aim for 30 minutes of moderate exercise 5 times per week, and include aerobic activity, weight training and coordination exercises. Avoid being sedentary, as each hour of sedentary time you replace with activities also lowers your risk.
Healthy eating. A nutritious diet that is low in fat and high in antioxidants is good for the brain. Fill your plate with lots of fruits, vegetables, whole grains and lean proteins. A healthy diet can also help prevent obesity, important because obesity can double the risk of developing AD.
Mind games. Exercising your mind with challenging tasks can offer some protection. Specifically, learn something new, practice memorization and enjoy strategy games like puzzles and riddles.
Quality sleep. Good quality sleep helps the brain function properly, so make sure you get adequate amounts of shut-eye every night.
Stress management. Managing stress is important because chronic severe stress can shrink a key memory area of the brain called the hippocampus. Look at areas in your life where you can reduce stress, or incorporate stress reducing strategies.
Be social. Having an active social life will boost both memory and cognition. Plan events, attend get togethers and enjoy the company of others!
