Keep your brain strong, lower your Alzheimer’s risk with these smart choices

Alzheimer’s disease is a common type of dementia that affects the parts of your brain responsible for thinking, remembering, and communicating (Image: Canva)

If you’ve ever walked into the kitchen, or near a refrigerator and forgot why you’re there, or struggled to find the right word in a conversation, you’re not alone. Experiencing moments of forgetfulness is common. Most of the time, there is nothing to worry about. But what if these lapses start happening more often? What if you find yourself constantly misplacing your important things or forgetting names you’ve always known? These little signs might seem harmless, but they could be the first clues of something more serious like Alzheimer’s disease.

Alzheimer’s disease is a common type of dementia that affects the parts of your brain responsible for thinking, remembering, and communicating. It often starts slowly, with mild memory loss that’s easy to brush off as just another “I am getting old moment.” But over time, Alzheimer’s can take away more than just your memory. It can make it difficult to carry on a conversation, recognise familiar faces, or even get lost in a familiar street and not find your own home. Without proper care, the disease can turn everyday tasks into overwhelming challenges.

Ageing is the biggest risk factor for this disease. Most people diagnosed with Alzheimer’s are 65 or older. But it’s not just about getting older, There is more to the story. Genetics plays a role, especially if Alzheimer’s runs in your family. Additionally, your lifestyle and environment also matter. Conditions like high blood pressure, diabetes, and heart disease can increase your risk. Poor cardiovascular health may also lead to inflammation and damage in the brain, which could contribute to the development of Alzheimer’s.

The risk of developing Alzheimer’s increases as you get older, and managing the disease may seem difficult. However, by taking a few proactive steps, you can prevent it and keep your brain healthy as you age.

Here are six simple steps to help keep your brain healthy as you age:

Manage your blood pressure: High blood pressure doesn’t just put a strain on your heart, it can also damage your brain’s blood vessels. Keeping your blood pressure in check, whether through diet, exercise, or medication, can help protect your brain from damage.

Maintain a healthy weight: Carrying extra weight, especially around your belly, can increase your risk of Alzheimer’s. A healthy weight isn’t just good for your heart—it’s good for your brain, too. Focus on balanced eating and staying active to help keep your mind sharp.

Quit smoking: If you smoke, now is the time to quit. Smoking introduces toxins into your body that can damage your brain cells and lead to inflammation. Giving up smoking can significantly lower your risk of cognitive decline and improve your overall health.

Get moving: Physical activity is one of the best things you can do for your brain. Exercise boosts blood flow to your brain, helps reduce inflammation, and even encourages the growth of new brain cells. Whether you enjoy walking, dancing, or yoga, make movement a regular part of your routine.

Eat for your brain: What you eat has a big impact on how your brain functions. A diet rich in fruits, vegetables, whole grains, and healthy fats can provide the nutrients your brain needs to stay healthy. Consider following a Mediterranean-style diet, which has been linked to a lower risk of Alzheimer’s.

Prioritise sleep: Sleep is when your brain gets a chance to recharge and clear out waste. Not getting enough sleep can lead to the buildup of harmful substances in your brain, increasing your risk of Alzheimer’s. Aim for 7-9 hours of quality sleep each night to support your brain health.