According to the Alzheimer’s Association: “More than 6 million Americans are living with Alzheimer’s. By 2050, this number is projected to rise to nearly 13 million.” Although Alzheimer’s is likely developed due to a number of factors, including age, genetics, environment, lifestyle and coexisting medical conditions, a combination of healthy habits can help keep your mind sharp and reduce your risk of developing symptoms later in life.

Here are five, research-based tips for a healthy brain:

Physical Exercise

Yup. You knew it was coming, we knew it was coming. According to the Alzheimer’s Research and Prevention Foundation, regular physical exercise can reduce your risk of developing Alzheimer’s disease by up to 50 percent. Physical exercise increases and blood and oxygen flow to the brain, which stimulates its ability to maintain old connections and make new ones.

HelpGuide recommends at least 150 minutes of moderate intensity exercise each week, including weight and resistance training as well as balance and coordination exercises.

Mental Stimulation

Physical activity is important, but so is mental activity. Challenging your brain with complex tasks and strategy games can be a great way to reduce cognitive decline. According to the NHS, “there is some evidence to suggest that rates of dementia are lower in people who remain mentally and socially active throughout their lives.”

Try puzzles, games, group sports, musical instruments, reading, crafts, cooking, etc.—anything that activates your brain and encourages you to continue learning.

Reduced Alcohol Consumption

It’s no mystery that heavy alcohol consumption can lead to a number of negative health affects, but did you know it can dramatically increase your risk for Alzheimer’s? According to a 2017 study, alcohol consumption, even at moderate levels, is associated with adverse brain outcomes including hippocampal atrophy.

If you are looking to reduce your alcohol consumption, consider trying low- to no-alcohol beverages, counting your drinks, learning to say “no,” and trying out different mocktail recipes!

Quit Smoking

Among the most common tips for preventing cognitive decline is quitting smoking. Aside from the obvious risks of smoking like cancer and heart issues, smoking can also increase your risk for Alzheimer’s, likely because smoking increases the risk for cardiovascular disease.

If you decide to stop smoking now, your chances at improved, healthier brain function rise, even if you have smoked for many years. When you are ready to quit smoking, reach out to your primary care physician.

Did you know? Some health insurance plans offer smoking cessation programs. Contact your ARC representative to learn more.

Social Connection

As we learned in 2020, social connection is key to a happy, healthy life. But did you know that building and maintaining social networks has been associated with a lower risk of dementia?

Because humans are vastly social creatures, our brains thrive in social environments. Consider different ways you can become more involved in your community or create social bonds such as volunteering, joining a book club, taking a group class, connecting via social media, getting to know your neighbors, and so on.

Resources

12 Ways to Keep Your Brain Young (Harvard Health Publishing)

Keep Your Brain Healthy as You Age (Kaiser Permanente)

10 Ways to Love Your Brain (Alzheimer’s Association)

7 Ways to Keep Your Brain Healthy (Healthline)

Preventing Alzheimer’s Disease and Dementia—or Slowing its Progress (HelpGuide)

Prexvention: Alzheimer’s Disease (NHS)

Moderate alcohol consumption as risk factor for adverse brain outcomes and cognitive decline: longitudinal cohort study (The BMJ)

Tips for Preventing Alzheimer’s Disease (The University of Tennessee Medical Center)

Stress is a part of life and can’t always be avoided. It’s important to learn how to manage stress and find techniques that work for you to relax. This is not only important for our mental health, but our physical health as well. According to a study published in 2008 about the effects of stress on health, “…individuals who are optimistic and have good coping responses may benefit from such experiences and do well dealing with chronic stressors (Garmezy 1991, Glanz & Johnson 1999). In contrast, if stressors are too strong and too persistent in individuals who are biologically vulnerable because of age, genetic, or constitutional factors, stressors may lead to disease.”

Here are some techniques that you can use to build resilience and manage your stress in a healthy, adaptive way:

Practice the Four A’s of Stress Management

According to HelpGuide, it’s helpful to think of the four A’s when you are determining how to manage stress, which include “avoid,” “alter,” “adapt,” and “accept.”

• Avoid. There are a number of stressors that you can eliminate to focus more on the stressors that need to be addressed. Learning to say “no,” avoiding people who cause stress, taking control of your environment, and paring down your to-do list are all great ways to sort through your stressors and leave behind the ones who are just causing anxiety.
• Alter. The next step is to “alter the situation” if you can’t avoid it. This might mean expressing your feelings and communicating your concerns, compromising, and creating balance in your life.
• Adapt. Adapting to the stressor helps you regain your sense of control by changing your expectations and attitude, ultimately helping you practice gratitude, look at the big pictures, and reframe the problem.
• Accept. Lastly, practice acceptance that there are some stressors that you just can’t change and understand that you can’t control the uncontrollable.

Get Some Sleep!

According to a 2013 national sleep survey from Gallup, 40 percent of respondents admit to not getting the appropriate amount of rest each night. A healthy sleep schedule can regulate your body’s fight-or-flight response when encountering stressors. If you struggle to sleep due to stress, it is recommended that you try breathing exercises, meditation, and avoiding caffeine and alcohol.

Healthy Lifestyle Choices

Eating a healthy diet, reducing the amount of caffeine and sugar you consume, avoiding drugs and alcohol…we have heard all of these tips and tricks before–because they work!

Exercise and a balanced diet are both important for managing stress. Exercise, in particular, regulates your stress hormones, improves your sleep quality, and boosts your confidence. Try finding an exercise routine that involves major muscle groups but is also enjoyable.

Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) is a technique introduced by American physician Edmund Jacobson in the 1930s, which involves alternating tension and relaxation in all of the body’s major muscle groups. This technique is designed to reduce stress and anxiety by relaxing the physical tension that you may hold (in your neck, jaw, back, etc.) when encountering stressors.

According to Healthline, “The key with this technique is to tense each muscle group and hold for 5 seconds. Then, you exhale as you let your muscles fully relax for 10 to 20 seconds before you move on to the next muscle group.”

Try out this PMR session if you’re interested!

In honor of American Heart Month, click here for the American Heart Association’s three top tips for managing stress.

Resources

Ways to Manage Stress (WebMD)

Stress and Health: Psychological, Behavioral, and Biological Determinants (US National Library of Medicine National Institutes of Health)

Stress Management (HelpGuide)

How to Practice Progressive Muscle Relaxation (VeryWell Mind)

The Benefits of Progressive Muscle Relaxation and How to Do It (Healthline)

The Relationship Between Sleep and Stress (VeryWell Mind)

In U.S., 40% Get Less Than Recommended Amount of Sleep (Gallup)

2021 is nearly here and, while you can make a change at any time of the year, the new year is a great starting point. With the chaos of 2020, it’s important to focus on your health, both physical and mental, in the new year. Here are some ideas for health goals you can set in 2021:

Find an Exercise Routine that Works for You

Experts have sung the praises of exercise for a long time, and there’s a good reason why: it works! The Centers for Disease Control and Prevention notes that regular exercise can reduce your risk of cardiovascular disease, Type 2 diabetes and metabolic syndrome, and some cancers. Getting into a regular routine is challenging, but there are plenty of resources available to help you find exercises that suit your needs. Taking a walk, strength training, going on a hike, dancing, and even cleaning your house are all great ways to get your exercise in for the day.

Focus on Your Mental Health

2020 was a challenging year for everyone and it’s important to take some time to reflect and work on your mental health. According to the Mental Health Foundation in the UK,  “poor mental health can negatively impact physical health.”

Practicing gratitude, spending time with family and friends (even virtually), and mindfulness meditation are all great ways to begin building resilience and improve your mental health.

Get Adequate Rest

We know this one is easier said than done, but getting quality sleep is vital to your overall health. According to a 2011 study on sleep duration, those who don’t get enough sleep each night are at a greater risk of developing heart disease or suffering from stroke than those who get the recommended seven to eight hours of sleep. If you struggle to get adequate sleep, try maintaining the same sleep routine every day, avoiding screen-time within one to two hours of your bedtime, exercising, and/or meditating. These activities have proven to improve sleep performance.

Declutter and Get Organized

The clutter in your home could be creating more anxiety and distractions that you think. Research from the Journal of Neuroscience has shown that cluttered, disorganized environments can be damaging to your attention, concentration, and focus, and, with so many of us working from home these days, that can be harmful to your productivity and performance.

According to Psychology Today, decluttering can create a sense of “confidence and self efficacy.” Take some time in the new year to get your space reordered and decluttered to feel more freedom in your own home. If you don’t know where to start or if the clutter is too overwhelming, consider trying Oprah’s 30-day home detox.

Put Down Your Screens

Especially during a particularly newsworthy year, it’s easy to get lost in your devices. According to Mayo Clinic, “The average time spent on screens now is seven to 10 hours. Recommendations for an acceptable amount of screen time include:no screen time whatsoever for children under 2, one hour a day for children 2 to 12, two hours a day for teens and adults.”

In 2021, dedicate less time to your screens and more time to mindfulness. Consider creating a phone-free zone, like your bedroom or the dining room, to encourage less screen time for you and your family.

As we all know, the holidays will look a little different this year and many families are adjusting their plans to encourage social distancing. For many, this means reconsidering holiday gatherings and the traditions we are used to, but the holiday can still be memorable! Here are our tips for enjoying the holidays while social distancing.

Note: If you do plan to have a small gathering for the holidays, please be sure to review the latest guidance from the Centers for Disease Control and Prevention.

Schedule a Zoom Holiday Party with Friends and Family

Bring the party to Zoom, but let’s make it interesting. Mix up your typical Zoom call by adding in some fun elements like an ugly sweater competition, cookie baking, sharing a hot chocolate recipe, holiday Bingo, etc.

Holiday Movie Marathon

Break out the caramel corn and mulled wine, it’s time for a movie night! Enjoy the holiday classics that you know and love to get into the spirit of the season.

Embrace the Traditions That are Still Safe to Continue

Making cookies, decorating the tree, lighting the menorah. Though you may not be able to gather with friends and family as you have in the past, it’s important to keep the spirit of the season alive and celebrate what we can control at this time in our lives. So deck the house out in lights, play Dreidel over Zoom, enjoy your favorite holiday treats, and spend quality time with those in your household.