Since 1977, Dr. Holub’s research office has contributed to the development of potential new treatments for Alzheimer’s disease. Dr. Holub also emphasizes practical lifestyle behaviors that can support physical health, mental well-being, and brain health as people age.
Healthy lifestyle choices cannot guarantee that a person will avoid Alzheimer’s disease or another form of dementia. Age, genetics, vascular health, medical conditions, and other factors all play a role.
However, research increasingly shows that regular physical activity, attention to cardiovascular health, mental and social engagement, healthy sleep, and treatment of conditions that affect hearing, mood, or overall health can help reduce the risk of cognitive decline and support brain health over time.
For people with mild cognitive impairment or early Alzheimer’s disease, regular physical activity and management of vascular risk factors may help slow cognitive decline, preserve function, and improve overall well-being. Other measures, including cognitive engagement, social connection, sleep, hearing care, and treatment of depression or anxiety, may improve day-to-day functioning, mood, and quality of life.
Brain health is not about finding one perfect diet, supplement, puzzle, or exercise program. It is about building practical habits that support both the brain and the rest of the body.
Physical Activity
Regular physical activity supports heart health, circulation, balance, strength, mood, sleep, and independence.
It may also help slow cognitive decline in people with mild cognitive impairment and may be beneficial for people living with Alzheimer’s disease or related dementias. Regular supported exercise has been associated with less cognitive decline in adults with amnestic mild cognitive impairment.
Walking, swimming, cycling, strength training, yoga, exercise classes, gardening, dancing, and other forms of movement can all be useful. The best program is one that is safe, realistic, and sustainable.
For someone with memory problems, mobility limitations, heart disease, balance concerns, or other medical conditions, the exercise plan should be individualized.
Manage Blood Pressure, Diabetes, Cholesterol, and Other Health Conditions
The brain depends on healthy blood vessels and healthy blood flow.
High blood pressure, diabetes, high cholesterol, obesity, smoking, untreated sleep apnea, depression, and hearing loss can all affect cardiovascular and brain health. Managing these conditions may reduce vascular contributions to cognitive decline and may help protect long-term cognitive function.
This may include taking prescribed medications, monitoring blood pressure, maintaining a healthy weight, avoiding tobacco, limiting excessive alcohol use, staying physically active, and addressing sleep or hearing concerns.
Heart health and brain health are closely connected.
Eat for Heart and Brain Health
A generally healthy eating pattern supports both cardiovascular and brain health.
Many people find it helpful to focus on vegetables, fruits, beans, whole grains, fish, nuts, olive oil, and other minimally processed foods while limiting highly processed foods, excess added sugar, and unhealthy fats.
Mediterranean-style and MIND-style eating patterns have received substantial attention in brain-health research. No single food, supplement, or diet has been proven to prevent Alzheimer’s disease or reverse dementia. The most useful approach is usually a practical, sustainable pattern of eating that supports overall health.
Keep Learning and Stay Mentally Engaged
Mentally challenging activities may help support cognitive function and cognitive reserve.
Reading, writing, learning new skills, playing games, doing puzzles, attending classes, participating in hobbies, listening to music, making art, volunteering, and discussing ideas with others can all be meaningful forms of cognitive activity.
The goal is not to find a specific “brain game.” The goal is to remain curious, challenged, and engaged in activities that are personally interesting and enjoyable.
Cognitive activity is most helpful when it is part of a broader pattern that also includes physical activity, social connection, and attention to overall health.
Maintain Social Connections
Loneliness and social isolation can affect mood, motivation, physical health, and cognitive well-being.
Time with family, friends, neighbors, faith communities, clubs, volunteer organizations, classes, and other groups can help people remain connected and active. Regular phone calls, shared meals, walks, games, and structured activities can also be meaningful.
For people with memory changes, social connection may help support mood, reduce isolation, and preserve engagement in everyday life.
Support Good Sleep
Sleep is important for attention, mood, memory, physical health, and overall well-being.
Persistent insomnia, excessive daytime sleepiness, loud snoring, witnessed pauses in breathing, restless sleep, or other sleep concerns should be evaluated. Sleep apnea and other sleep disorders can worsen concentration, memory, and daytime functioning and may be treatable.
Improving sleep does not cure Alzheimer’s disease, but addressing sleep problems can improve quality of life and may reduce factors that contribute to cognitive symptoms.
Address Depression, Anxiety, Hearing, and Vision Concerns
Depression, anxiety, untreated hearing loss, and vision problems can affect memory, attention, communication, confidence, and day-to-day functioning.
These concerns do not necessarily mean that someone has dementia. They are important because they may worsen cognitive symptoms or make them appear more severe. Treatment can improve quality of life and may help a person function at their best.
Brain Health Is Not the Same as a Diagnosis
Healthy habits are worthwhile at every age, but new or worsening memory symptoms should not be dismissed as normal aging.
Consider a cognitive evaluation when memory or thinking changes are becoming more frequent, affecting daily activities, noticed by family members, or creating concern about medications, finances, driving, work, safety, or independence.
A cognitive evaluation can help clarify what may be contributing to symptoms and whether additional testing, treatment, education, or research opportunities may be appropriate.
Prevention and Research
Lifestyle measures are one important part of brain health, but they are not the only part.
Research is continuing to improve prevention, early detection, diagnosis, and treatment of Alzheimer’s disease. Studies may involve physical activity, nutrition, cognitive training, cardiovascular risk reduction, biomarker testing, medications, imaging, or prevention strategies for people before symptoms begin.
Participation in research is always voluntary.
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