10 habits to support your brain during (and after) Alzheimer’s Awareness Month

Photo: Matt Bennett

UTAH — Each June, the Alzheimer’s Association leads a national effort to recognize Alzheimer’s & Brain Awareness Month. It’s a time to shine a light on the impact of Alzheimer’s disease, which currently affects about 7.4 million Americans—including approximately 38,300 people in Utah. As the sixth-leading cause of death in the United States, Alzheimer’s takes more lives each year than breast cancer and prostate cancer combined. And while there is no cure or proven way to prevent the disease, growing evidence suggests that healthy lifestyle choices may significantly reduce the risk.

This June, the Alzheimer’s Association encourages everyone to take proactive steps toward brain health by learning and sharing these 10 Healthy Habits for Your Brain. Research indicates that up to 40% of dementia cases may be preventable through lifestyle changes. Combining several of these habits may provide the greatest benefit to both your brain and body.

1. Break a Sweat

Engage in regular cardiovascular exercise that raises your heart rate and increases blood flow to the brain. Physical activity has been linked to a reduced risk of cognitive decline in numerous studies.

2. Stay in School

Continuing your education at any point in life can help lower the risk of dementia. Consider taking a class at a local college, community center, or through an online program to keep your brain active.

3. No Smoking

Smoking significantly increases the risk of cognitive decline. Quitting can reduce your risk to levels similar to those who have never smoked.

4. Control Your Blood Pressure

High blood pressure, if left untreated, can increase the risk of Alzheimer’s by over a third. Work with your healthcare provider to manage your blood pressure effectively through medication, diet, and exercise.

5. Protect Your Head

Head injuries are associated with a higher risk of dementia. Always wear a seatbelt, use helmets during sports or biking, and take steps to prevent falls at home.

6. Fuel Up Right

Adopt a balanced diet that’s low in fat and high in fruits and vegetables. Diets like the Mediterranean or DASH diet (Dietary Approaches to Stop Hypertension) may help reduce the risk of cognitive decline.

7. Catch Some ZZZ’s

Poor sleep, whether from insomnia or sleep apnea, can interfere with memory and thinking. Addressing sleep issues can benefit your overall brain function.

8. Manage Diabetes

Type 2 diabetes, especially when uncontrolled, may increase the risk of developing Alzheimer’s. A healthier diet, increased activity, and proper medication can help prevent or manage diabetes.

9. Challenge Your Mind

Mental stimulation may support brain health. Try puzzles, artistic activities, strategy games, or hands-on projects that challenge your thinking.

10. Maintain a Healthy Weight

Being overweight in midlife may raise your risk of dementia by about 30%. Staying active, eating well, and getting enough sleep can help you maintain a healthy weight.

It’s Never Too Early—or Too Late

Brain health matters at every stage of life. Whether you’re in your 20s or your 70s, adopting these habits can help protect your memory and cognitive abilities in the years ahead.

To learn more about the 10 Healthy Habits for Your Brain, visit alz.org/10ways.

The Alzheimer’s Association offers free resources, programs, and support for individuals and families impacted by Alzheimer’s. For more information, visit alz.org or call their 24/7 Helpline at 800-272-3900. Trained professionals are available at any time to provide assistance and answer your questions.