Dear Donna:
I recently lost my father after a long battle with Alzheimer’s disease. While I understand that researchers still don’t know much about what causes the disease, I have heard brain-stimulating activities are important.
After watching what my dad went through, I am determined to make brain health a priority. Do you have any suggestions for what I can do? Any ideas would be appreciated.
Sincerely,
Robert in Byron Center, MI
Steps Researchers Say May Help Protect Brain Health
Dear Robert:
My sincerest condolences on the loss of your father. Alzheimer’s is a very difficult disease for both the person living with it and those who love them. It is easy to understand why you want to do all you can to prevent it.
You are correct in saying that many researchers believe incorporating engaging activities into your daily routine can stimulate memory and protect brain health. As you grow older, that might help you maintain your quality of life. While no one can say for sure, there are some activities researchers generally agree are worth trying:
- Regular exercise: Physical activity is one of the most effective ways to promote brain health. Exercise increases blood flow to the brain, which can help stimulate the growth of new neurons and improve memory and cognitive function. Aerobic exercises, such as walking, jogging, cycling, and swimming, have been shown to enhance function in the hippocampus, a region of the brain essential for memory formation. Strength training and balance exercises can also improve coordination, prevent falls, and help with cognitive health. Aim for at least 150 minutes of moderate-intensity physical activity per week.
- Mental exercises: Keeping the brain challenged with activities that require problem solving and concentration can boost cognitive function. Mental exercises like crossword puzzles, Sudoku, and brain-training apps are excellent for stimulating memory and logic skills. So are games like checkers, chess, and cards. These puzzles work to strengthen brain cells by requiring focus and mental effort.
- Lifelong learning: Reading and learning new things are fantastic ways to keep the brain productive in meaningful ways. Whether reading books, articles, or magazines, the process of comprehension, retention, and critical thinking strengthens neural connections. Lifelong learning doesn’t have to be expensive or overly difficult. You can take up a new hobby, tackle a foreign language, or learn to play a musical instrument. These lifelong learning practices help the brain form new pathways and reinforce cognitive health.
- Social engagement: Staying socially engaged plays a significant role in maintaining cognitive health. Meaningful social interactions and conversations can stimulate the brain by encouraging emotional processing, memory recall, and critical thinking. Regular socializing with family and friends or joining clubs or group activities helps to reduce feelings of isolation and depression, both of which can contribute to cognitive decline. Activities like volunteering, attending social events, and participating in community groups also promote a sense of belonging, which benefits mental health.
- Stress management: Chronic stress negatively impacts the brain, particularly memory and learning. Practices like walking, yoga, and meditation can help reduce those feelings. Meditation techniques, such as deep breathing and mindfulness-based stress reduction, have also been shown to improve cognitive function, memory retention, and emotional regulation.
- Creative endeavors: Engaging in creative projects can stimulate both sides of the brain, improving memory, problem-solving skills, and overall cognitive function. Drawing, painting, crafting, and writing are all great ways to keep the mind engaged. These activities require concentration, creativity, and recall, which benefit brain health. Even activities like cooking or gardening, which require planning, decision-making, and fine motor skills, provide brain stimulation.
- Healthy diet: While not an activity in the traditional sense, a balanced diet is fundamental to brain health. Foods that are high in antioxidants, omega-3 fatty acids, vitamins, and minerals support cognitive function and protect the brain from oxidative stress and inflammation. Foods like leafy greens, berries, fish, nuts, and seeds have been linked to improved memory and brain function. Staying hydrated and avoiding excessive alcohol and sugar consumption is also important in maintaining optimal brain health.
- Good sleep: A good night’s rest plays a critical role in overall brain health. During sleep, the brain processes and stores memories, and lack of sleep can impair memory and cognitive function. Adults should aim for 7–9 hours of quality sleep each night. Establishing a regular sleep schedule, creating a relaxing bedtime routine, and maintaining a comfortable sleep environment can all improve sleep quality and, in turn, boost brain function.
Two more resources to help you learn more about this topic are “Does Regular Exercise Help Prevent Alzheimer’s Disease?” and “Can Engaging in Art Projects Prevent Alzheimer’s?”
One last tip is to bookmark our blog and visit often. We share the latest news on a variety of topics, including Alzheimer’s prevention.
Kind regards,
Donna