Many of you may wonder, “Is there anything I can do to improve my brain function?” While you may not be able to completely reduce your chances of developing Alzheimer’s disease, you might be able to reduce your risk of developing the disease via four lifestyle factors.

First, how many of you exercise on a daily basis? Did you know that exercise plays an important part in protecting your brain? The bottom line is that heart health equals brain health. In fact 20 to 25 percent of the blood from each pump of your heart goes straight to your brain. In other words, if you are losing vital circulation of blood to your brain (due to high blood pressure, high cholesterol, diabetes or obesity, or lack of physical activity), you might be putting yourself at risk for some form of dementia.

Physical exercise such as walking, playing tennis, golfing, swimming, yoga are just a few examples of what you can do. The important thing to remember is to do something that you like and something that is convenient. If you promise yourself that you will walk every day, but hate walking, it is quite unlikely that you will meet your walking goal. Moreover, if you decide to attend the exercise class at the gym or senior center 10 miles from your house, it is pretty unlikely that you will make that class on a regular basis. Aside from the fact that physical exercise is great for your body, it is also great for your mind.

Next, you need to eat right. What you told your kids (and what your parents told you), is true: you ARE what you eat.

Fresh vegetables and fruit are primary consumables for a healthy brain. Specifically, deep-green leafy vegetables such as spinach, broccoli, kale and brussel sprouts are positively impactful to the brain.

Fruits high in antioxidants like strawberries, blueberries, red grapes and black cherries are also great for the brain.

Next, omega fatty acids are incredible for your brain, so consume fish such as halibut, mackerel, salmon, sardines, and tuna. You only need fish in your diet a couple of times a week to make a positive impact on our brain!

Vitamin B found in legumes, peas, poultry and oats is also a great vitamin source for your brain.

Also imperative to maintain a healthy mind is mental stimulation. It’s the old adage, “If you don’t use it, you lose it.” So, reading, writing, doing crossword or jigsaw puzzles, keeping up with current events, and attending classes all stimulate the brain. It does not matter how old you are, we know that you can strengthen brain cells and grow new neuropathways via cognitive exercise.

Lastly, you need to remain socially connected. Does this mean that you must be an extreme “extrovert” and attend big gatherings to maintain optimal brain function? No, what it does mean is that people who isolate themselves become depressed and their self-esteem takes a dip. Those two processes put you more at risk for dementia. So call a family member you’ve been out of touch with or meet a friend for coffee or for a walk. Stay connected.

These are the brain healthy “Big 4” and will help reduce your risk of developing dementia and increase your quality of life.


