Here are 10 practical tips to help protect your brain health and lower your chances of Alzheimer’s.

1. Stay Mentally Active

Just like your body, your brain needs exercise to stay sharp. Engage in activities that challenge your mind, such as puzzles, reading, learning a new language, or playing strategy games. These activities help strengthen neural connections and improve cognitive function.

2. Maintain a Healthy Diet

A well-balanced diet plays a crucial role in brain health. The Mediterranean and DASH diets, rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, have been linked to a lower risk of Alzheimer’s. Reduce processed foods, sugar, and unhealthy fats to keep inflammation and oxidative stress in check.

3. Exercise Regularly

Physical activity improves blood flow to the brain and stimulates the growth of new brain cells. Aim for at least 150 minutes of moderate-intensity exercise per week, such as walking, swimming, or cycling. Strength training and balance exercises are also beneficial.

4. Get Quality Sleep

Lack of sleep can lead to the accumulation of harmful plaques in the brain, increasing the risk of Alzheimer’s. Prioritize 7-9 hours of quality sleep per night and maintain a consistent sleep schedule to support memory consolidation and overall brain function.

5. Manage Stress Effectively

Chronic stress can lead to cognitive decline over time. Practice relaxation techniques such as meditation, deep breathing, yoga, or mindfulness to reduce stress levels and promote mental well-being.

6. Stay Socially Engaged

Social interactions help keep the brain active and reduce the risk of cognitive decline. Make an effort to maintain relationships with family and friends, participate in group activities, or volunteer in your community.

7. Keep Blood Pressure and Cholesterol in Check

High blood pressure and cholesterol levels can contribute to Alzheimer’s risk by damaging blood vessels in the brain. Adopt a heart-healthy lifestyle, including regular exercise, a balanced diet, and routine medical check-ups, to maintain optimal levels.

8. Avoid Smoking and Limit Alcohol

Smoking damages blood vessels and increases the risk of cognitive decline. Excessive alcohol consumption can also accelerate brain shrinkage and memory problems. If you drink, do so in moderation—one drink per day for women and two for men.

9. Protect Your Head

Head injuries can increase the risk of Alzheimer’s. Always wear seatbelts, use helmets when necessary, and take precautions to prevent falls, especially as you age.