Alzheimer's & Brain Awareness Month: 14 Ways to Support Brain Health and Lower Your Risk

By Carla Hay-Perdue, DNP, APRN, FNP, ANP-BC, NC-BC
Health and Wellness Educator | Nurse Coach

Many people worry about dementia as they get older, especially when they misplace their keys, forget a name, or walk into a room and can't remember why. While occasional forgetfulness can be a normal part of aging, research continues to show that there are steps we can take throughout life to support brain health and potentially reduce our risk of dementia.

June is Alzheimer's & Brain Awareness Month, making it the perfect time to focus on habits that help keep our brains healthy.

According to the 2024 update from the Lancet Commission on Dementia, nearly half of dementia cases may be linked to risk factors that can be modified or addressed throughout life. While no one can completely eliminate their risk, making healthy choices today may help protect your brain for years to come.

Protect Your Heart, Protect Your Brain

What's good for your heart is often good for your brain.

Managing blood pressure, cholesterol, diabetes, and maintaining a healthy weight can help reduce the risk of damage to blood vessels that supply the brain. The Lancet Commission recommends keeping systolic blood pressure at or below 130 during midlife whenever possible.

Regular visits with your healthcare provider can help identify and manage these risk factors before they become larger problems.

Stay Active and Keep Learning

Physical activity is one of the most powerful tools for maintaining brain health. People who exercise regularly tend to have healthier brains and a lower risk of cognitive decline.

Aim for at least 150 minutes of moderate exercise each week, such as brisk walking, swimming, cycling, or dancing.

Just as important is keeping your mind engaged. Lifelong learning, reading, puzzles, learning new skills, hobbies, and other mentally stimulating activities help challenge the brain and build cognitive resilience.

Take Care of Your Hearing and Vision

Hearing loss and untreated vision problems can increase the risk of dementia over time.

Protect your hearing from excessive noise and talk with your healthcare provider about hearing aids if you have difficulty hearing conversations. Likewise, schedule regular eye exams and make sure you are using the appropriate vision correction when needed.

These simple steps can help you stay connected and engaged with the world around you.

Prioritize Mental and Emotional Well-Being

Depression and social isolation have both been linked to an increased risk of dementia.

Maintaining strong relationships with family, friends, neighbors, faith communities, and social groups helps support brain health. Social connections can reduce stress, encourage healthy habits, and keep the mind active.

If you are struggling with depression, talk with your healthcare provider. Treatment through counseling, medication, lifestyle changes, or a combination of approaches can improve quality of life and may also benefit long-term brain health.

Avoid Habits That Increase Risk

Several lifestyle factors are associated with a higher risk of dementia, including:

• Smoking
• Excessive alcohol use
• Physical inactivity
• Untreated health conditions
• Repeated head injuries

Quitting smoking, limiting alcohol consumption, wearing helmets during activities with a risk of head injury, and staying physically active can all help support brain health.

Small Steps Can Make a Difference

The good news is that it is never too early and rarely too late to make positive changes. Even small improvements in physical activity, social connection, nutrition, and management of chronic health conditions can contribute to better overall health and potentially reduce dementia risk.

This Alzheimer's & Brain Awareness Month, take time to talk with your healthcare provider about your personal risk factors and the steps you can take to support lifelong brain health.

Your brain works hard for you every day. Investing in its health today may help protect it for years to come.

Carla Hay-Perdue, DNP, APRN, FNP, ANP-BC, NC-BC, serves as a Health and Wellness Educator and Nurse Coach dedicated to helping individuals improve their overall well-being through education, prevention, and healthy lifestyle choices.