KNOXVILLE, Tenn. — According to the Alzheimer's Association of East Tennessee, two-thirds of Americans have at least one major potential risk factor for dementia. They say, if we do not make any changes, the number of Americans with Alzheimer's could nearly double by mid-century, potentially to 13 million people.
10News spoke to Kim Warnick, a volunteer community educator with the Alzheimer's Association, who shared some healthy habits you can implement in your life to improve your brain health and potentially reduce the risk of dementia:
- Challenge your mind. Think about things that are complicated or even learn a new skill, which could include learning a new language or how to play an instrument.
- Stay in school. Warnick said education can reduce the risk of decline and dementia, so continuing your education by taking classes at a local library or college is going to be beneficial.
- Get moving. Engage in regular exercise and activities that will raise your heart rate and increase your blood flow to the brain and the body.
- Protect your head. Help prevent an injury to your head by wearing a helmet for activities like biking and also wear a seatbelt. For older adults especially, do what you can to prevent falls.
- Quit smoking. Quitting smoking can lower the risk of cognitive decline back to the level similar to those who have not smoked, so Warnick emphasized it is never too late to stop smoking.
- Control your blood pressure. Medications can help lower high blood pressure, so prioritize talking with a healthcare provider to find ways to control your blood pressure.
- Manage diabetes. Warnick explained Type 2 diabetes can be prevented or controlled by eating healthier and increasing physical activity. Taking medication could also help, if your healthcare provider recommends to do so.
- Eat right. Eating more vegetables, leaner meats, along with foods that are less processed and lower in fat is beneficial for our brain.
- Maintain a healthy weight. Make sure you talk to your healthcare provider about the weight that is healthy and appropriate for you. Following other habits on this list can also help with maintaining a healthy weight.
- Prioritize sleep. Consider minimizing distractions. Turn off the television, turn your phone before going to bed so you can get a better night's sleep. Warnick pointed out that, if you do have sleep apnea, it is important to talk to your doctor because sleep apnea can be a risk for cognitive decline and potentially dementia.
"It is never too late to start early with implementing these healthy habits," Warnick added.
According to the Alzheimer's Association, the number of people 65 and older with Alzheimer's is estimated to increase by more than 15% by 2025. You can find more statistics below and information on the group's website.
