“Alzheimer’s is a family disease. It’s not just the person who has it, it’s everyone who loves them.” 

June is Brain Awareness Month, a time dedicated to understanding, protecting, and improving brain health. One of the most pressing challenges in brain health today is Alzheimer’s disease—a progressive neurodegenerative disorder that affects memory, thinking, and behavior, primarily in older adults. While there’s no known cure, growing research shows that lifestyle choices can significantly reduce the risk or delay the onset of Alzheimer’s.

As we honor Brain Awareness Month, it’s the perfect time to learn how small daily habits can make a big difference in maintaining long-term cognitive health.

What Is Alzheimer’s Disease?

Alzheimer’s is the most common form of dementia, characterized by the buildup of amyloid plaques and tau tangles in the brain. These abnormalities disrupt communication between neurons, leading to cell death. Age and genetics—especially the APOE ε4 gene—are major risk factors, but lifestyle and environmental influences play a powerful role in determining whether and when the disease develops.

7 Lifestyle Strategies to Protect Brain Health

1. 🏃 Stay Physically Active

Exercise is one of the most effective ways to protect your brain. Regular physical activity increases blood flow to the brain, supports neuron growth, and reduces inflammation. Aim for at least 150 minutes of moderate-intensity activity like walking, swimming, or biking each week.

2. 🥗 Follow a Brain-Healthy Diet

Diets like Mediterranean, DASH, and MIND emphasize whole foods—leafy greens, berries, whole grains, fish, and nuts. These are rich in antioxidants and omega-3 fatty acids that support cognitive function and reduce the risk of Alzheimer’s.

3. ❤️ Support Your Heart

What’s good for your heart is good for your brain. Managing blood pressure, cholesterol, and blood sugar helps prevent vascular damage linked to dementia. Regular checkups and heart-healthy habits are critical.

4. 🧠 Stimulate Your Mind

Challenge your brain with puzzles, books, learning a new skill, or even taking a class. Lifelong learning helps build cognitive reserve, which allows your brain to better resist damage over time.

5. 🗣️ Stay Socially Connected

Social interaction stimulates your brain and reduces the risk of depression, a known contributor to cognitive decline. Whether it's a phone call, a community group, or coffee with a friend—connection matters.

6. 😴 Prioritize Quality Sleep

During deep sleep, the brain clears toxins like beta-amyloid—a protein linked to Alzheimer’s. Aim for 7–9 hours of sleep per night, and treat sleep disorders like insomnia or sleep apnea.

7. 👂 Address Hearing Loss

Hearing loss, especially in midlife, is now recognized as a major risk factor for dementia. Left untreated, it can lead to social isolation, increased cognitive load, and even brain shrinkage. Hearing aids and early intervention can help preserve cognitive health.

The Power of Prevention

While age and genetics are outside our control, modifiable risk factors offer powerful tools to protect our brains. And during Brain Awareness Month, there’s no better time to start making small, brain-healthy changes in your life.

Looking Ahead

Emerging research continues to explore medications, personalized treatments, and prevention strategies. But right now, the most effective approach is a holistic lifestyle that supports both physical and mental health.

Final Thoughts

Alzheimer’s disease is a growing concern, but it’s not inevitable. By embracing habits that promote brain, heart, and emotional health, you can take meaningful steps to reduce your risk.

This June, let Brain Awareness Month be your reminder: your brain matters—take care of it.

What Can You Do Right Now? Find Your Brain Care Score

Where do you stand? Patients and providers alike can benefit from understanding their Brain Care Score and identifying areas for improvement. Take the first step by taking the Online Assessment and calculate your Brain Care Score today.