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Retirement Connection Guide • 1-800-462-1316
10 Ways to Love Your Brain
Housing Growing evidence indicates people can diets, including Mediterranean and

reduce their risk of cognitive decline by
Mediterranean-DASH (Dietary Approaches
adopting key lifestyle habits. Healthy
behaviors known to combat cancer, to Stop Hypertension), may contribute to
risk reduction.
cardiovascular disease and diabetes are
also good for your brain health. These 7. Catch some Zzz’s. Not getting enough
include staying mentally active, engaging sleep due to conditions like insomnia or
in regular physical activity, and eating a sleep apnea may result in problems with
heart-healthy diet. Here a few tips to get memory and thinking.
you started: 8. Take care of your mental health. Some
studies link a history of depression
1. Break a sweat. Studies show regular
cardiovascular exercise that elevates your with increased risk of cognitive decline,
so seek medical treatment if you have
heart rate and increases blood flow to
the brain and body can reduce the risk of symptoms of depression, anxiety or other
mental health concerns.
cognitive decline.
9. Buddy up. Staying socially engaged
2. Hit the books. Education in any stage of may support brain health. Pursue social
life will help reduce your risk of cognitive activities that are meaningful to you.
decline and dementia. Take a class at a Find ways to be part of your local
local college, community center or online.
community or share in activities with

3. Butt out! Evidence shows smoking friends and family.
increases risk of cognitive decline. 10. Stump yourself. Challenging your
Quitting smoking can reduce the risk to
levels comparable to those who have not mind may have short and long-term
benefits for your brain. Build a piece of
smoked.
furniture, complete a jigsaw puzzle, do
4. Follow your heart. Evidence shows risk something artistic, or play games that
factors for cardiovascular disease and make you think strategically.
stroke – obesity, high blood pressure When possible, combine these tips to
and diabetes – negatively impact your achieve maximum benefit. If it seems
cognitive health. Take care of your heart overwhelming, start with one or two
and your brain will follow.
changes and build on them gradually.
5. Heads up! Brain injury can raise your The most important thing is that you
risk of cognitive decline and dementia. start now. It’s never too late or too early to
Wear a seat belt, use a helmet when incorporate healthy habits!
playing sports or riding a bike, and take
steps to prevent falls. Article provided by:
Alzheimer’s Association WA State Chapter

6. Fuel up right Eat a healthy and balanced 800-272-3900
diet lower in fat and higher in fruit and
vegetables. Although research on diet and www.alzwa.org
cognitive function is limited, certain
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