Be good to your brain and lower the risk of dementia and stroke. This may help cognitive decline.
We can control our risk factors such as diabetes, high blood pressure, high cholesterol, and obesity, and adopt healthy habits.
Morning
Wake up normally. Get rid of the alarm clock and allow yourself to wake up when you have gotten enough sleep. If you need an alarm clock, make sure you get enough sleep. Dr. John Absher, MD. "Evidence also suggests that sleep clears waste products from the brain. "
Brush your teeth. A higher risk of cognitive decline stroke and Alzheimer's is linked to poor oral health; gum disease. Floss regularly and brush your teeth twice a day. A study in Scientific Reports in March 2024 found a link between a preponderance of oral bacteria and an increased risk of developing Alzheimer's disease. "Oral health care is important," says Seth Keller, MD, FAAN, a New Jersey neurologist who is past president of the American Academy of Developmental Medicine and Dentistry.
Midmorning
Read the paper. Please do something that stimulates the place, says Dr.Burns. That includes crossword puzzles, and completing reading a book. Remain engaged with work. When you retire stay involved in your field, says Linda Hershey, MD, PhD, FAAN, a retired neurologist most recently with the University of Oklahoma Health Sciences Center.
Enjoy a hobby. "the human brain is one of a kind in its capacity for development and inventiveness," says Janet Jankowiak, MD, a geriatric and behavioral neurologist in Needham, MA. The brain grows when confronted with novelty, developing new synapses," she says. Playing music sewing, dancing, learning a new language, writing, or telling stories.
Midday
Prepare a light lunch. As you get older it is good to watch your calorie intake to avoid weight gain, says Dr. Hershey. Now that she's in her late seventies, her lunches are more like snacks. Consider a green salad with added protein such as egg, chicken, or fish.
Midafternoon
Connect with others. Social engagement like worship, libraries, book clubs, recreation centers, or coffee shops, among others.
Extend kindness. Share your meals with someone who feels shut in. Go shopping for groceries for someone. Volunteering or doing things for others makes you feel good, too," says Dr. Jankowiak.
Make a doctor's appointment. Keep your health in good standing. High cholesterol and high blood pressure are linked to an increased risk of developing dementia, according to a study published in JAMA Network in 2019.
Evening
Eat a balanced dinner. When you sit down to eat, ask yourself, "Am I getting protein, fat, and crabs?
Dr. Achari, suggests including yogurt or fresh vegetables with evening meals. "Cut up some tomatoes, throw them in a bowl with olive oil salt and pepper, and basil, and let them sit.
Stimulate your brain. Taking in new information before you sleep, you're more likely to retain it because it's closer to the retain it because it's closer to the memory consolidation that happens during rest," Dr. Absher explains.
Nighttime Keep a study journal. Use your time to learn something new and write about it, says Dr. Achari. "It can broaden your horizons, enhance your language, and expand the people and things you know, " she says.
Read before going to bed. Read a good activity book. Read activity books.
Stimulate your brain. Taking in new information at night before you sleep, you will likely retain it because it's closer to memory consolidation that happens during rest," Dr. Absher explains.
Ensure a good night's sleep. To fall asleep and get seven hours and stay asleep through the night follow this advice from Beth A. Malow, FAAN, director of the sleep disorders division at Vanderbilt University Medical Center in Nashville.
