Reduce Your Chances of Dementia

Getting regular physical activity is one of the most important things you can do to protect brain health and stay independent as you age.1,2 Compared with little or no physical activity, staying active as you age may cut the risk of Alzheimer's by nearly half.3 Physical activity improves blood flow to the brain and enhances brain function.

Find ways you like to move. This could be walking, gardening, or playing with children in your family. Anything that gets your heart beating faster counts. Aim for 150 minutes of activity a week.4 That's about 20 minutes a day. Add activities to strengthen muscles at least twice a week, like weightlifting or body weight exercises.

If that's more than you can do right now, start slow and do what you can. Every bit adds up. Even a 10-minute walk has real health benefits. See tips for getting started.

High blood pressure harms the heart, blood vessels and brain. Managing blood pressure can reduce your risk of dementia.Healthy habits and prescribed medication can help. Talk to your health care provider to learn more.

Healthy foods nourish the brain and improve brain health. It can be hard to get fresh fruits and vegetables in Alaska. The good news is that frozen or canned fruits and vegetables without additives like salt, sugar, sauces, or butter are as good for you as fresh. When possible, add local foods from the land and water like fish, greens, and berries. Limit sugary drinks and added sugars. 

Learn more about eating healthy in Alaska:

Maintaining a healthy weight protects your body and brain.7 A healthy weight also reduces risk of conditions like type 2 diabetes and heart disease. These chronic diseases are also linked with brain decline and dementia. Find ways you like to get active and choose healthy foods to reach or maintain a healthy weight. Talk to a health care provider to learn more. 

Controlling blood sugar can reduce risk of dementia. Take steps to manage blood sugar and type 2 diabetes. This will also reduce chances of diabetes complications and improve overall health. Healthy habits and prescribed medication can help. Talk to your health care provider to learn more. 

Using tobacco increases risk of dementia. Quitting tobacco can help protect your brain and improves heart and lung health. Quitting tobacco at any time helps. But the earlier, the better. Talking with a quit coach and using nicotine replacement therapy can help. Talk to your health care provider to learn more.

Drinking can harm your health. Limiting alcohol has many health benefits. Limiting alcohol protects brain cells and improves brain function. It may reduce risk of dementia.

Loneliness and isolation can increase risk of dementia. Connecting with friends and family can help protect your brain health. It can also reduce stress and improve mental health.

Loss of hearing can harm brain health and increase risk of dementia. Protect your hearing. Wear ear protection around loud sounds. Request annual hearing checks. Treat hearing loss and use hearing aids if needed.

Depression as an older adult can increase risk of dementia. Treating depression may delay or help reduce chances for dementia. Medication or therapy may help.

Head injuries can harm the brain and increase risk of dementia. You can take steps to prevent these injuries. Install safety measures like safety gates at home. Wear protective gear, like a proper-fitting helmet. See more tips for preventing head injuries. Find resources that are helpful after a head injury:

Continuing learning after high school may reduce risk of dementia for some people. Encourage and support young people to continue school and learning past high school.

If you're over 50, ask your health care provider for an annual cognitive assessment. This is a test that can help identify early signs of Alzheimer's or dementia. There are many benefits to catching these signs early. If you get a positive result, that does not always mean you have dementia. Your health care provider can start identifying the cause. Other benefits include earlier treatment and more time to access medical, legal, and financial care.

This institute offers comprehensive information on dementia, research updates, and tips for healthy aging.

Visit https://www.nia.nih.gov/health/alzheimers-and-dementia for more details.

Find information, resources, and support services for people living with dementia and their caregivers. Visit their website at https://www.alzalaska.org/.

Find support and information for people living with dementia, caregivers, and families.

Find resources, information, and support for Alaska caregivers of people with dementia.
Download the guide at https://www.alzalaska.org/caregiver-resource-guide/.

Put plans in place to take control of your decision making. Find planning guides and workshops at https://www.alz.org/help-support/i-have-alz/plan-for-your-future.

Join an education and support program for Alaskans with memory loss and their caregivers or partners. Learn more or sign up at https://www.alzalaska.org/mind-matters/.

You can make many healthy changes that protect brain health with support through Alaska's Fresh Start programs. Visit the Fresh Start main webpage to find the program that's right for you.