Be active

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.

Manage blood pressure

High blood pressure harms the heart, blood vessels and brain. Managing blood pressure can reduce your risk of dementia.⁵ Healthy habits and prescribed medication can help. Talk to your health care provider to learn more. Join a free Fresh Start program to manage blood pressure.

Choose healthy foods

Healthy foods nourish the brain and improve brain health.⁶ 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 at Every Bite Counts.

Keep a healthy weight

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. Join a free Fresh Start program to lose weight to prevent or manage chronic diseases.

Manage diabetes

Controlling blood sugar can reduce risk of dementia.^8,9 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. Join a free Fresh Start program to lower blood sugar and manage diabetes.

Do not use tobacco

Using tobacco increases risk of dementia.¹⁰ Quitting tobacco can help protect your brain and improves heart and lung health.¹¹ Quitting tobacco at any time helps. But the earlier, the better.¹² Talking with a quit coach and using nicotine replacement therapy can help.¹³ Talk to your health care provider to learn more. Join a free Fresh Start program to stop smoking, vaping, or chewing.

Avoid heavy drinking

Drinking can harm your health.¹⁴ Limiting alcohol has many health benefits. Limiting alcohol protects brain cells and improves brain function. It may reduce risk of dementia.¹⁵ Get help for alcohol misuse with Recover Alaska.

Keep socially engaged

Loneliness and isolation can increase risk of dementia.¹⁶ Connecting with friends and family can help protect your brain health. It can also reduce stress and improve mental health.¹⁷ See tips for connecting with others.

Prevent and treat hearing loss

Loss of hearing can harm brain health and increase risk of dementia.¹⁸ Protect your hearing. Wear ear protection around loud sounds. Request annual hearing checks. Treat hearing loss and use hearing aids if needed.

Treat depression

Depression as an older adult can increase risk of dementia.¹⁹ Treating depression may delay or help reduce chances for dementia.²⁰ Medication or therapy may help. Check out local mental health services from Alaska 211.

Prevent head injuries

Head injuries can harm the brain and increase risk of dementia.²¹ 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.

Continue education after high school

Continuing learning after high school may reduce risk of dementia for some people.²² Encourage and support young people to continue school and learning past high school.