You’ve bellyached over your saggy bottom, cursed your crow’s-feet,
lamented your love handles and gone to great lengths to hide your muffin top. But when’s the last time you gave serious thought to your brain health?

“People need to constantly be reminded,” said Dr. Gregory Jicha of the Sanders-Brown Center on Aging at the University of Kentucky. “Otherwise, we do have a tendency to just put our brain health on a back burner.”
Alzheimer’s disease is one of the ways brain health can diminish as people age. More than 5 million Americans have it, and that number could jump to 16 million by 2050, according to the U.S. Centers for Disease Control and Prevention.

Though there’s no guaranteed way to prevent Alzheimer’s or dementia, “we can be proactive in maintaining our brain health,” said Jicha, an associate professor of neurology.
Why try?

Because “as we age, if we start to lose brain health or develop memory and thinking problems, in my opinion, there’s nothing that’s going to have a greater negative impact on your quality of life” or “your ability to engage in activities across the board,” Jicha said.
Here are some suggestions from Jicha and from Dr. Robert Friedland, the Rudd Professor and Chair in the Department of Neurology at the University of Louisville.

What you can do
Take care of your heart: “Everything that’s good for the heart is good for the brain as well,” Friedland said.
Don’t smoke: It’s a risk factor for heart disease and stroke, and some research suggests it increases risk of Alzheimer’s.

Stimulate your mind: “It’s important for the mind to be active and for people to be involved in activities that involve learning at each stage of their life,” Friedland said. “They shouldn’t stop learning when they stop going to school, for example, or they shouldn’t stop being involved in intellectual tasks or mental tasks when they stop working.”
Choose activities that match your interests, such as doing crossword puzzles or learning to play the piano, he said.

Schedule time for these things, just as you would designate a time to work out, Jicha said. That way, “we can make sure we’re not lapsing.”
But don’t stress out about it. There is a wealth of data that stress is bad for the brain, Jicha said.

Take steps to avoid high blood pressure and diabetes: Also, if you have either, manage them properly, Friedland said.
Watch your weight: Friedland suggests keeping your weight in check for possible brain-health benefits and to reduce the risk of hypertension and diabetes.

Exercise: “It’s important for people to be physically active throughout life,” beginning in childhood, said Friedland, who called walking “an excellent activity.”
Jicha also promotes exercise, saying it not only can make people feel better and “a little bit sharper, but actually can improve the ability of the brain to function in a healthier way.”
Avoid head injuries: The Alzheimer’s Association recommends wearing seat belts, fall-proofing your home, and wearing sport helmets. Also, protect your kids, Friedland said.
“Football is not safe for children,” he said. “Head injuries are bad for the brain, and there are many wonderful athletic activities (such as tennis) children can participate in without having a high risk of head injuries.”

Eat right: Stay away from diets high in “bad” fats, and consume plenty of fresh fruits and vegetables, Friedland said.
One option is to go Mediterranean, Jicha said. This eating style emphasizes fruits, vegetables and whole grains over high consumption of red meat. Olive oil is another important component.
“There are some intrinsic nutrients that the brain needs that are found in a Mediterranean-style diet,” Jicha said.

Avoid excessive use of alcohol or other dangerous drugs: Excessive alcohol use is a risk factor for damage to the brain and seizures, Friedland said. Also, alcohol abuse may put you at risk for stroke.
Know your family health history: More than 50 percent of the risk of getting Alzheimer’s is inherited, Friedland said. “However, the hereditary factors do not work in isolation, so it does matter what lifestyle choices you make,” he said.
Report problems: Stay alert to memory and thinking changes. They might be difficult to recognize because of their gradual, insidious nature, Jicha said.
If you suspect a problem, get evaluated by a physician who’s knowledgeable and experienced in the subject as soon as possible, Friedland said.
Don’t ignore stroke signs. A stroke can change your brain function almost instantaneously, Jicha said.
If you ever suspect that you or someone you love is having a stroke, call 911.
Educate yourself: Tap into important sources of information, such as the Alzheimer’s Association and the Alzheimer’s Disease Education and Referral Center, Jicha said.

Be skeptical: You don’t necessarily have to invest in computerized brain games or pricey, exotic supplements.

“The ways to achieve brain health are free,” Jicha said. “They’re free in a healthy diet. They’re free in an active lifestyle and brain exercises. There are a lot of folks out there in the nutritional market and these computerized memory markets that are really preying on our fear of the development of memory problems and are making a bundle of money, so we need to be cautious.”

Source – USA Today