Although the conversation around disease prevention frequently gravitates towards heart disease and cancer, the topic of brain health often takes a back seat. This might be attributed to the fact that, according to the Centers for Disease Control and Prevention, heart disease is the leading cause of mortality in the United States, with cancer following closely behind. However, Alzheimer's disease, a form of dementia, is not far behind, ranking seventh.

Dementia encompasses a decline in memory, reasoning, and other cognitive abilities, with Alzheimer's being a specific brain condition that constitutes the majority of dementia cases. It affects nearly 7 million individuals in the U.S., as reported by the Alzheimer's Association. Similar to other diseases, genetic factors can play a role in the risk of Alzheimer's, but research indicates that adopting a healthy lifestyle can mitigate the risk of dementia, irrespective of genetic predisposition.

It is beneficial to begin practicing these habits as early as possible, given that the brain changes leading to Alzheimer's can initiate two decades before any symptoms manifest. Risk factors for dementia include insufficient physical activity, smoking, excessive alcohol consumption, obesity, high blood pressure, diabetes, depression, and hearing loss. With such a comprehensive list of risk factors, it's essential to identify where to begin. Read on to discover how you can enhance your brain health starting today.

Exercise: The Premier Habit for Brain Health

Exercise is the top habit to incorporate into your routine if you're not already engaging in it regularly. The benefits of physical activity are manifold, including strengthening the heart, lungs, and muscles, improving mood, and reducing the risk of diseases such as diabetes and cancer. In terms of brain health, exercise has been shown to increase blood flow to the brain, which may contribute to its dementia-risk reducing effects, as suggested by a study.

This research involved 70 individuals, aged 55 to 80, with diagnosed mild memory loss. Participants were randomly assigned to two groups over a 12-month period. One group participated in regular stretching sessions, while the other engaged in four to five weekly exercise sessions, two of which were high-intensity, each lasting 30 to 40 minutes. (The exercise group's regimen escalated over the year, beginning with three weekly sessions of 25 to 30 minutes.) After one year, the exercise group exhibited reduced stiffness in the neck's blood vessels and increased blood flow to the brain.

The stretching-only group did not experience these positive changes. "Our understanding of how exercise impacts cognitive decline in later life is still evolving," remarks C. Munro Cullum, Ph.D., a professor of psychiatry at the University of Texas Southwestern Medical Center and co-senior author of the study. "Mild cognitive impairment and dementia are likely influenced by a multitude of factors, and we believe that exercise is one of them for some individuals." While it's premature to conclude from this study whether increased blood flow directly affects memory or other cognitive functions, researchers suggest that such an increase could precede cognitive changes.

This finding will guide their future research endeavors. "This contributes to the growing body of evidence that links exercise with brain health," says study leader Rong Zhang, Ph.D., a professor of neurology at UTSWMC. "We've demonstrated for the first time in a randomized trial with older adults that exercise enhances blood flow to the brain." Other studies have also established a connection between physical activity and a healthier brain.

A systematic review found that physical activity correlates with a 20% lower incidence of all-cause dementia and a 14% reduced risk of Alzheimer's disease. Another review identified a modest but significant link between higher levels of physical activity and improved cognition in later life. Even minimal physical activity can be beneficial for those with limited mobility, such as individuals with osteoarthritis. Compared to inactive individuals, those who walked for 15 to 30 minutes one or two times per week had a 52% reduced risk of dementia. Those who walked at least three times per week had an 81% lower risk.

While further research is warranted, there are indications as to why physical activity might enhance cognition. For instance, a study suggests that exercise may directly influence many of the brain changes associated with Alzheimer's disease development, implying that exercise may impact the brain at a cellular level.

Incorporating More Activity for Enhanced Brain Health

If you're not currently partaking in regular physical activity, today is an opportune moment to commence. It could be as simple as a stroll around the neighborhood. Begin at your current fitness level and gradually increase your duration and intensity over time. Experiment with new activities, such as pickleball, dance, or yoga. Engaging in novel activities also promotes brain health. While those already in the habit of exercising will attest to the improved well-being post-workout, this sensation may not be immediate. However, once you establish the habit and find joy in movement, you may grow to truly enjoy it.

Additional Habits for a Healthier Brain

Boost your cognitive power with these additional habits:

1. Eat a Balanced Diet: One example is the MIND diet, a hybrid of the Mediterranean and DASH diets, designed for maintaining healthy blood pressure. It emphasizes consuming ample whole grains, leafy greens, berries, fish, nuts, beans, and vegetables. There is evidence that adhering to the MIND diet can mitigate the risk of cognitive decline, even in those already exhibiting symptoms.

2. Get Adequate Sleep: Sleep deprivation, which increases stress, has been linked to a heightened risk of dementia. Aim for seven to nine hours of quality sleep per night. Establishing a consistent wake-up time, exercising, and avoiding blue light before bed can all contribute to better sleep.

3. Connect with Others: Social isolation and loneliness are associated with depression and dementia. Conversely, maintaining close social connections has been shown to result in younger brains.

4. Avoid Smoking and Excessive Alcohol Intake: Both can accelerate cognitive decline. Even moderate alcohol consumption has been linked to reduced brain volume. To decrease alcohol intake, consider trying nonalcoholic beverages.

The Final Takeaway

Exercise, or the lack thereof, affects health on multiple levels, including brain function. Studies indicate that physical activity may help preserve cognition by increasing blood flow to the brain and may reduce the risk of dementia, such as Alzheimer's. If you're not currently active, start with small, daily movements and gradually build a regular exercise routine.