10 healthy brain habits to consider for Alzheimer’s disease awareness month

11/10/2024

November is a month dedicated to increased awareness of a disease that has no generally agreed-upon cause and no cure. That disease is Alzheimer’s disease. 

Let’s begin with some definitions. 

Alzheimer’s disease is a degenerative brain disease caused by complex brain changes following cell damage. Symptoms gradually get worse over time; that means it’s progressive. The most common early symptom of Alzheimer’s is trouble remembering new information because the disease typically first affects the part of the brain associated with learning. 

Alzheimer’s disease is one form of dementia, an umbrella term that describes symptoms affecting one’s thinking, function and behavior. It is the most common of the dementias accounting for 60 to 80 percent of cases. Note, not all cognitive decline is dementia. 

Prevalence. The number of Americans with Alzheimer’s disease is growing – and growing quickly. In 2024, nearly seven million Americans age 65 and older are living with the disease. And nearly three-quarters are aged 75 or older, affecting women more than men. Here is a surprising statistic. According to the National Institute on Aging, one out of three people ages 85 and older has the disease. This is of concern since the age 85-plus cohort is the fastest-growing segment of our population. 

Caregiving. Over 11 million Americans provide unpaid care for people with 

The video player is currently playing an ad. You can skip the ad in 5 sec with a mouse or keyboard

Alzheimer’s or other dementias. Most of the care comes from family members, friends or otherwise unpaid caregivers. In general, most caregivers are older and female. Many are part of the “sandwich generation,” caring for an aging parent and at least one child. The disease takes a devasting toll on caregivers who report substantial emotional, financial and physical difficulties. Furthermore, we are facing a shortage of in-home caregiving aides. Between 2021 and 2031, more than 1 million additional direct care workers will be needed. This is the largest worker gap of any single occupation in the U.S. 

Costs. Health and long-term care costs for people living with dementia are projected to reach $360 billion in 2024 and nearly $1 trillion in 2050. Medicare and Medicaid assume approximately two-thirds of these costs. The Alzheimer’s Association reports that families pay almost three-quarters of the lifetime cost either through out-of-pocket health and long-term care expenses or from the value of unpaid care.” In 2024, annual federal funding will be as much as $3.8 billion. 

We as a nation are not prepared. So, what can we do as individuals? Lifestyle choices can help reduce the risks. 

Here are 10 healthy habits for our brain suggested by the Alzheimer’s Association. 

Challenge your mind. Learn something new and challenge your mind; be curious.

Engage in education. This reduces cognitive decline and dementia. Take a class at a local library, college or online. 

Get moving. It’s important to get regular exercise that raises your heart rate and increases bloodflow to the brain and body. Try walking, gardening or dancing. 

Protect your head. Wear a seatbelt and a helmet for activities such as biking. 

Stop smoking. This lowers the risk of cognitive decline to levels similar to those who have never smoked. It’s never too late to stop.

Control your blood pressure. Medications can help as well as eating a healthy diet and physical activity.

Manage diabetes. Type 2 diabetes can be prevented or controlled by eating healthier, increasing physical activity and taking medication, if necessary.

Eat right. That includes more vegetables and leaner meats/proteins, along with foods that are less processed and lower in fat.

Sleep well. Forget screen time before bed and make the sleep space as comfortable as possible. 

Maintain a healthy weight. That includes eating right, exercising and sleeping well. 

Here are two more to add to the list. Stay socially connected and get vaccinated. Multiple vaccinations over time are associated with a lower risk of Alzheimer’s in later life. 

In addition to caring for ourselves, let’s think about the caregivers. Consider giving them a break by visiting, providing a meal or staying with the loved one while the family caregiver goes for a walk, meets a friend for coffee and just has some “me” time. 

Let’s all be aware of this growing disease with a realistic hope for scientific advances and breakthroughs. The answers eventually will come. Stay well everyone and that includes taking care of your brain health. And of course, just be kind. 

Helen Dennis is a nationally recognized leader on issues of aging and the new retirement with academic, corporate and nonprofit experience. Contact Helen with your questions and comments at Helendenn@gmail.com. Visit Helen at HelenMdennis.com and follow her on facebook.com/SuccessfulAgingCommunity