DIET
A Mediterranean diet—including beans, fish (or vegetarian substitutes), fruits, vegetables, olive oil, nuts, whole grains—contributes to a healthy brain and heart.
EXERCISE
Aerobic exercise increases blood flow to the brain, reduces Alzheimer’s–related senile plaques and inflammation, and enhances the birth of new neural stem cells.
SLEEP
During deep sleep the natural cleaners of your brain—microglia—remove unwanted particles. The recommendation is at least 7 hours each night.
RED WINE
There is evidence that resveratrol, a natural antioxidant in red wine, dark chocolate, and grapes, may slow the progression of Alzheimer’s (in moderation, of course).
LEARN
When you learn a new, challenging skill such as photography, quilting or playing a musical instrument, you are strengthening the neural networks in your brain.
RELAX
It appears that people with high and persistent levels of stress are at increased risk for mild cognitive impairment. Schedule daily activities like meditation, yoga, or spending time with your pet.
MUSIC
Listening to music can evoke emotion and trigger memories. Singing or playing a musical instrument has been shown to help build neural networks.
ORAL HYGIENE
Some studies have linked poor oral hygiene to dementia—possibly due to increased inflammation or bacteria reaching the brain. A regular visit to your dentist is recommended.
SOCIALIZE
Having an active social life increases brain activity, reduces stress, and may both trigger and preserve memories. It also helps to ward off depression, a risk factor for Alzheimer’s disease.