Lifestyle changes can help reduce your risk of cognitive decline

June is Alzheimer's and Brain Awareness Month, a time to show support for the millions of people worldwide who are living with Alzheimer's disease and other dementias.

About 5.8 million Americans are living with Alzheimer's disease, including 230,000 in Illinois, according to the 2020 Alzheimer's Disease Facts and Figures report. Research is still evolving, but evidence is strong that people can reduce their risk of cognitive decline by making key lifestyle changes, including participating in regular physical activity, staying socially engaged and maintaining good heart health.

In honor of Alzheimer's & Brain Awareness Month, the Alzheimer's Association offers “10 Ways to Love Your Brain,” tips to help reduce the risk of cognitive decline:

1. Break a sweat.

Engage in regular cardiovascular exercise that elevates your heart rate and increases blood flow to the brain and body. Several studies have found an association between physical activity and reduced risk of cognitive decline.

2. Hit the books.

Formal education in any stage of life will help reduce your risk of cognitive decline and dementia. For example, take a class at a local college, community center or online.

3. Butt out.

Evidence shows that smoking increases risk of cognitive decline. Quitting smoking can reduce that risk to levels comparable to those who have not smoked.

4. Follow your heart.

Evidence shows that risk factors for cardiovascular disease and stroke — obesity, high blood pressure and diabetes — negatively impact your cognitive health. Take care of your heart, and your brain just might follow.

5. Heads up!

Brain injury can raise your risk of cognitive decline and dementia. Wear a seat belt, use a helmet when playing contact sports or riding a bike, and take steps to prevent falls.

6. Fuel up right.

Eat a healthy and balanced diet that is lower in fat and higher in vegetables and fruit to help reduce the risk of cognitive decline. Although research on diet and cognitive function is limited, certain diets, including Mediterranean and Mediterranean-DASH (Dietary Approaches to Stop Hypertension), may contribute to risk reduction.

7. Catch some Zzz's.

Not getting enough sleep due to conditions like insomnia or sleep apnea may result in problems with memory and thinking.

8. Take care of your mental health.

Some studies link a history of depression with an increased risk of cognitive decline, so seek medical treatment if you have symptoms of depression, anxiety or other mental health concerns. Also, try to manage stress.

9. Buddy up.

Staying socially engaged may support brain health. Pursue social activities that are meaningful to you. Find ways to be part of your local community — if you love animals, consider volunteering at a local shelter. If you enjoy singing, join a local choir or help at an after-school program. Or, just share activities with friends and family.

10. Stump yourself.

Challenge and activate your mind. Build a piece of furniture. Complete a jigsaw puzzle. Do something artistic. Play games, such as bridge, that make you think strategically. Challenging your mind may have short- and long-term benefits for your brain.

Longest Day

In addition to recommending these healthy habits, the Alzheimer's Association is asking the community to come together and help fight Alzheimer's disease during Alzheimer's & Brain Awareness Month by participating in The Longest Day. On June 20 — the summer solstice — people from across the world will fight the darkness of Alzheimer's through an at-home or online fundraising activity of their choice. While participation in The Longest Day may look a little different this year, we have plenty of fun ideas you can do at home to engage family, friends and co-workers. Whether it's creating a mini-golf course in the living room, starting a workout challenge on social media or hosting a trivia night via video conference, nearly any activity can be adjusted for social distancing. Participants can register for The Longest Day at alz.org/TLD.

• The Alzheimer's Association Illinois Chapter covers an 87-county area. For more information, visit www.alz.org/illinois or call the free 24/7 helpline at (800) 272-3900.