As the U.S. population ages, Alzheimer’s and dementia diagnoses are becoming more common. Nearly six million Americans are living with Alzheimer’s disease, and by 2050, the number is expected to more than double to 13 million.

Hearing the words Alzheimer’s or dementia can feel unsettling or confusing, whether you’re a patient or caregiver. A progressive disease that worsens over time, this irreversible brain disorder slowly destroys a person’s thinking and memory skills.

While Alzheimer’s isn’t curable, treatment options are available to help manage symptoms.

Alzheimer ‘s begins to change the brain long before the first signs of memory loss. The brain has 100 billion nerve cells that connect with one another to perform special jobs. As the disease progresses, these connections are interrupted, leading to problems with thinking and memory.

Here’s what you need to know about how Alzheimer’s affects the brain:

• Brain cells are like tiny factories. They receive supplies, make energy, create equipment, and get rid of waste – all while processing, storing, and communicating.
• In a brain with Alzheimer’s, parts of a brain cell’s ‘factory’ cannot run well. After the cells lose their ability to do their jobs, they eventually die, causing permanent brain changes.
• Plaques and tangles, abnormal accumulations of proteins, are believed to damage and kill brain cells. Scientists believe they block communication between cells and disrupt processes needed for survival.
• It’s the destruction and death of brain cells that causes Alzheimer’s symptoms.

Smart-living strategies can go a long way to keeping your brain healthy. These include basics like exercise and diet. Let’s take a closer look at a few key strategies.

Staying active may decrease your risk of age-related cognitive decline and increase blood flow to the brain. Find activities you enjoy so you will be more likely to continue doing them. Aim for about 150 minutes of moderately intense physical activity per week.

Following the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) may lower your risk of developing Alzheimer’s disease.

The MIND diet recommends these ten brain-healthy foods:

• Green leafy veggies
• Other vegetables
• Whole grains
• Berries
• Beans
• Nuts
• Fish
• Poultry
• Olive oil
• Red wine

The MIND diet recommends limiting or avoiding these five foods:

• Red meats
• Butter and stick margarine
• Pastries and sweets
• Fried or fast food
• Cheese

Challenging your mind is another easy, fun way to help reduce your risk of dementia and cognitive decline.

Here are some ways to ‘train your brain’:

• Do brain-building puzzles like crossword puzzles, Sudoku puzzles, jigsaw puzzles, and brain teasers
• Learn new things including languages, recipes, games, and musical instruments
• Take on a project that involves designing and planning, such as making a quilt or planting a vegetable garden

Staying socially active may help support brain health and possibly delay the onset of dementia. It may also reduce your risk for depression. There are several ways you can be more social – even as you get older

• Volunteer to give back to others
• Join a special-interest club – e.g. a book club or card-playing group
• Take group classes, such as fitness classes or education classes in a subject area that interests you
• Make regular weekly dates with friends and keep in touch with those who are far away by calling or emailing regularly
• Try to go to more public places like museums, coffee shops, or shopping malls

Smoking cigarettes and drinking heavily may be harmful to your brain health. Here’s what you need to know about smoking and alcohol:

• Smoking affects your body and your brain. Smokers may be more likely to develop dementia than non-smokers, but quitting significantly decreases the risk.
• Quitting smoking can be hard, but it is possible. Talk to your healthcare provider to create a plan for quitting that includes ways to deal with cravings and symptoms.
• Excessive alcohol use is risky. Long-term, it may cause memory problems, including dementia. It may also interrupt the body’s ability to clear amyloid plaques, protein deposits, from the brain.
• Keep alcohol intake light-to-moderate. Moderate drinking is up to one drink per day for women and two for men.

There are a few more things you can do to keep your brain healthy. Consider the brain-boosting tips below:

• Get high-quality sleep each night (7-8 hours)

• Manage stress

• Focus on fall prevention to avoid hitting your head

• Manage other health conditions like obesity, high blood pressure, diabetes, and depression

Some age-related brain changes are normal, but others may be a sign of dementia.

Signs and symptoms of dementia include:

1. Being unable to remember events

2. Forgetting how to use common words

3. Getting lost in familiar locations

4. Being unable to follow directions

5. Neglecting safety, hygiene, and nutrition

6. Lack of ability to socialize

If you notice any of these signs or symptoms of dementia in yourself or a loved one, contact your healthcare provider.

Alzheimer’s and dementia significantly change lives, affecting millions of people across the country. By learning more about the disease and practicing specific lifestyle habits like watching your diet and staying active, you can help lower the risk of losing your brain health. Talk to your primary care doctor about your current lifestyle and what steps you can take to increase your brain health.

Content contained on this page is for informational purposes only and does not constitute medical advice. Consult your health care provider before beginning any new fitness or dietary plan. References provided are for informational purposes only and do not constitute endorsement of any websites or other sources. Should you have any health-related questions, you should contact your health care provider.