A balanced diet that combines whole grains, fruits, vegetables, and healthy proteins like nuts, fish, or eggs is best for your brain. Limit how much sugar, red meat, and cholesterol you eat, as these can increase your risk of cognitive decline.

Find a mix of healthy foods that work for you.

If it’s difficult for you to incorporate certain foods into your diet, or if you simply don’t like fish, some supplements may have potential brain health benefits. Combinations of vitamins C, and E, and fish oils high in DHA may have a positive impact.

Supplement when needed.

Planning your meals each week can make it easier to eat right - check out sample meal plans from the National Institute on Aging. When you go to the store, look for the ingredients you need for that week’s meals and stock up on healthy staples like whole grain cereal, dried fruit, and pasta.

Plan ahead and stock up.

If you’re unsure about food choices or want personalized advice, ask your doctor, a nutritionist, or other health professional for specific information.

Ask for help.

The most important part of a healthy diet is sticking with it so the brain health benefits can build over time. If you slip up, don’t give up - just keep trying new foods, meals, and strategies until you find what works for you and your family.

Consistency is key.

Your heart health is directly linked to your brain health, and hypertension, or high blood pressure, can be significant risk factors impacting brain health.  If you have high blood pressure, or if you are  at-risk for the condition, work with your healthcare provider to develop a personalized plan, including diet, exercise, and potentially medication.

Follow a plan for high blood pressure.

Diabetes is a risk factor for cognitive decline. If you have or are at risk for diabetes, speak with your doctor to create and follow a set plan, including lifestyle changes and, potentially, medication. By reducing the negative effects of diabetes, you can also protect your brain health.

Manage diabetes.

Depression may increase your risk of cognitive decline and lead to other risk factors like social isolation, poor diet, and lack of exercise. You may experience symptoms other than mood changes, such as lack of energy, lack of interest in daily activities, or difficulty sleeping. If you have symptoms of depression, talk to your doctor or another health professional about your concerns and they can help you find health resources.

Talk to a doctor if you are experiencing depression.

Chronic conditions like high blood pressure, diabetes, and depression can change over time. Make sure you have these conditions under control by regularly checking indicators like blood pressure and blood sugar, speaking with your doctor, and adjusting your health plans for any changes.

Plan and check in on your health regularly.

Social isolation has been shown to have a negative effect on brain health. It is important to engage with other people regularly to stimulate your brain and keep it healthy, faster. It is important to engage with other people regularly to stimulate your brain and help keep it healthy.

Link between social isolation and brain health.

Major life events and health issues can increase risk for social isolation, especially for older adults. If someone's husband or wife dies, they may have less social interactions after the death. Or, someone might lose a friend or neighbor who they talked to regularly. Big life changes like moving to a new community or retiring can also be difficult adjustments that lead to social isolation. Health problems like hearing loss can make it harder to talk and listen to others, making a person avoid social situations all together.

Know the risk factors of social isolation.

In a typical week, how many times do you talk on the telephone with family, friends, or neighbors? How often do you get together with friends or relatives? How often do you attend church or religious services? How often do you attend meetings of the clubs or organizations you belong to?

Ask these questions to identify social isolation:

Someone who is isolated may feel ashamed about their situation. Some people may not want to admit that they have been socially isolated or that they need help. If you feel isolated, know that many other people face these same challenges, and think about who you could reach out to. If your loved one is isolated, acknowledge their emotions, and let them know that you want to help.

Be aware of the shame of social isolation.

A father sits on the floor with his young child as they play with building blocks

Un padre se sienta en el suelo con su hijo pequeño mientras juegan con bloques de construcción

A woman is sitting and looking off into the distance thinking

Una mujer está sentada y mirando a lo lejos pensando

An older woman sitting on a couch with her doctor as they discuss the different stages of Alzheimer's Disease

Mujer mayor sentada en un sofá con su médico mientras discuten las diferentes etapas de la enfermedad de Alzheimer

A woman sits on her living room floor, leaning on an exercise ball after completing her workout to keep her brain healthy

Mujer  sentada en el piso recargada en  pelota de ejercicios después  de su entrenamiento para mantener su cerebro saludable

A couple prepares dinner as they enjoy some quality time together 

Una pareja prepara la cena mientras disfrutan de un tiempo de calidad juntos

A doctor sits down for coffee with an older couple to discuss how they are breaking down the stigma around Alzheimer's

Un médico toma un café con una pareja mayor para hablar sobre cómo están acabando con el estigma que rodea al alzhéimer

Two scientists working on Alzheimer's research stand at a whiteboard and review data together

Dos científicos trabajan en la investigación de la enfermedad de Alzheimer observan la  pizarra y revisan los datos juntos

An older woman and her doctor sit down together to discuss her memory concerns

Una mujer mayor y su médico se sientan juntos para hablar sobre sus problemas de memoria

A gentelman sitting on a couch while his wide leans over his shoulder as he shows her BrainGuide resources on his laptop

Un caballero sentado en un sofá mientras su esposa le muestra los recursos de BrainGuide en su computadora portátil

An man in the early stages of Alzheimer's disease participates in a group class to help him stay active 

Hombre en las primeras etapas de la enfermedad de Alzheimer participa en una clase grupal para ayudarlo a mantenerse activo

A couple sits at their kitchen table reviewing resources on what they should expect at an Alzheimer's screening appointment

Pareja sentada en la  cocina revisando los recursos sobre lo que deben esperar en una cita de detección de Alzheimer

A father and his adult daughter look at BrainGuide together and learn how to support each other in their brain health journey

Un hombre y su hija viendo juntos Brainguide y aprendiendo a apoyarse en su jornada de salud cerebral

An older couple choosing healthy foods at their grocery store to help improve their brain health

Una pareja de adultos mayores  en el supermercado eligiendo alimentos saludables para mejorar la salud del cerebro

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A grandmother enjoys time with her daughter and grandchild as they help the child understand more about Alzheimer's disease

Abuela disfruta el tiempo con su hija y su nieto mientras ayudan al niño a entender más sobre la enfermedad de Alzheimer

An older couple sitting outside, enjoying fresh air and laughing with friends

Una pareja mayor sentada afuera, disfrutando del aire fresco y riendo con amigos

A mother and her adult daughter sharing an embrace

Una madre y su hija adulta compartiendo un abrazo

A gentelman in the foreground smiling and walking on the beach while a woman in the background smiles and walks behind him

Un caballero en primer plano sonriendo y caminando por la playa mientras una mujer en el fondo sonríe y camina detrás

A group of women gathered around a picnic table, laughing together as they make homemade quacamole

Un grupo de mujeres en la mesa de picnic disfrutando y  riendo mientras prepara un guacamole

A group of men and women outside on a jog as they help each other stay active to maintain their brain health

Un grupo de personas corriendo al aire libre  mientras se ayudan a estar activos para mantener la salud de su cerebro

A doctor shows her patient how to access the BrainGuide Memory Questionairre on her cell phone

Una doctora le muestra a su paciente cómo acceder al cuestionario de memoria BrainGuide en su celular

Everyone, at every age, can stay active – you just need to find what works best for you. Older adults should get at least 2½ hours per week of moderate aerobic exercise, such as walking, jogging, swimming, dancing, or biking. You can also try flexibility and balance activities, like yoga or tai chi, and strength activities, like resistance training or at-home workouts. The key is to find physical activities that you enjoy, so that you build consistency.

Find the right activities.

Establishing a regular exercise schedule will bring you the greatest brain health benefits. Find times that are the most convenient, such as early in the morning or later in the day. If you don’t have much spare time, try several short, 10-minute periods of walking or other moderate exercise. Studies have shown that short bursts of exercise lead to significant benefits. Overall, older adults should try to be active at least 3 days per week.

Create a routine.

If you’re just starting a new exercise routine, begin with what feels comfortable, and then slowly add more time and intensity. This will help you avoid injury and find a routine that you can keep doing every week.

Start slowly and build up.

Exercising with family or friends can be fun, energizing, and help you get into a routine. You can also sign up for group classes through a gym or community organization. This can also help you stay accountable and stick to your routine. 

Engage with friends, family, or classes.

If you have any specific questions or concerns about exercise, ask your doctor or another health professional. They can help with a safe, effective plan, even if you or a loved one has a chronic condition like arthritis, COPD, or diabetes.

Ask your doctor about concerns or chronic conditions.

An Alzheimer's caregiver heads to an outdoor yoga class with a group of her friends

Una cuidadora de alzhéimer se dirige a una clase de yoga al aire libre con un grupo de amigas

A woman sitting on the edge of her bed after she wakes up from a refreshing night's sleep

Una mujer sentada al borde de su cama después de despertar de una noche de sueño reparador

A women enjoying a cup of coffee at her computer as she learns more about the stages of Alzheimer's Disease.

Mujer disfruta su café viendo  su computadora mientras aprende más sobre las etapas de la enfermedad de Alzheimer 

A husband and wife enjoy time together outdoors as he covers her shoulders with a shawl

Una pareja disfrutan del tiempo juntos al aire libre mientras él le cubre los hombros con un chal

Grandfather and grandson sitting on a couch looking at BrainGuide resources on a laptop

Abuelo y nieto sentados en un sillón viendo en su computadora los recursos en BrainGuide

A father and his adult son sit on a park bench looking at the BrainGuide questionairre on a cell phone and discuss concerns

Padre e hijo sentados en el parque mirando el cuestionario  BrainGuide  en un celular y discutiendo sus preocupaciones

A woman taking a break from her daily routine to swing on a swingset and enjoy the sunshine

Una mujer que toma un descanso de su rutina diaria para columpiarse en un columpio y disfrutar del sol

An older woman walks down the hallway with her nurse

Una mujer mayor camina por el pasillo con su enfermera

A women sits down with her parents and an Alzheimer's support caregiver to discuss respite care 

Una mujer se sienta con sus padres y un cuidador de apoyo de Alzheimer para hablar sobre el cuidado de relevo

Three older men sitting together discussing the early signs and symtoms of Mild Cognitive Impairment

Tres hombres mayores sentados  discutiendo los primeros signos y síntomas del deterioro cognitivo leve

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