ADHS

Physical Activity

Regular exercise boosts blood flow to the brain, reduces inflammation, and promotes the growth of new brain cells. Studies have shown that physical activity can improve memory, attention, and overall cognitive function.

Tips:

Aim for at least 150 minutes of moderate aerobic exercise per week.
Incorporate activities that promote balance and coordination, such as yoga or dancing.
Include strength training to enhance overall health.

Diet and Nutrition

What you eat directly impacts your brain’s health. A balanced diet rich in essential nutrients can enhance brain function and reduce the risk of cognitive decline.

Tips:

Focus on a diet that includes plenty of fruits, vegetables, whole grains, nuts, and healthy fats like olive oil.
Include omega-3 fatty acids from fish, flaxseeds, or walnuts.
Limit processed foods, sugar, and saturated fats.

Blood Pressure Management

High blood pressure can damage brain arteries, leading to an increased risk of stroke and cognitive problems.

Tips:

Monitor your blood pressure regularly.
Reduce salt intake and eat heart-healthy foods.
Stay active and manage stress through practices like mindfulness or meditation.

Sleep and Rest

Sleep is critical for memory consolidation, emotional regulation, and the removal of toxins from the brain. Chronic sleep deprivation can impair brain function and increase the risk of neurological conditions, including Alzheimer's.

Tips:

Stick to a consistent sleep schedule, aiming for 7-9 hours of sleep per night.
Create a relaxing bedtime routine and ensure your sleep environment is quiet, dark, and cool.
Limit screen time before bed to improve sleep quality.

Blood Sugar Management

High blood sugar levels can damage blood vessels in the brain, increasing the risk of cognitive decline and stroke.

Tips:

Monitor your blood sugar levels if you have diabetes or are at risk.
Eat balanced meals with a focus on complex carbohydrates, fiber, and lean protein.
Stay physically active to help regulate blood sugar.

Hearing Health

Hearing loss has been linked to an increased risk of cognitive decline and dementia, including Alzheimer's. Protecting your hearing and addressing any hearing issues early can benefit your brain and aid in prevention efforts.

Tips:

Use hearing protection in noisy environments.
Get regular hearing tests, especially as you age.
Consider hearing aids if recommended by a healthcare provider.

Protect Your Brain

Falls, motor vehicle crashes, assaults, and sports injuries can all result in head injury. And a blow to your head can also be an injury to your brain. Traumatic brain injury (TBI) can damage your brain and cause problems with your abilities to learn and think. Repeated TBIs may increase your risk for long-term memory loss and confusion.

Tips:

Check your home for potential fall hazards such as loose rugs, bad lighting, and clutter.
Always wear a helmet when riding a horse, bicycle, motorcycle, or ATV, as well as playing contact sports or skiing.
Exercise to build muscle and improve your balance.
Use a walker, cane, or wheelchair, if needed.
Get your vision checked annually and wear corrective lenses if necessary.
Talk with your doctor about side effects or drug interactions from your medications.

Overall Health

Your brain is interconnected with the rest of your body. By focusing on your overall well-being, you can support brain health.

Tips:

Visit your doctor regularly.
Avoid smoking and limit alcohol consumption.
Stay socially connected to reduce the risk of isolation and depression. Participate in clubs, volunteer efforts, and other community activities.
Engage in mentally stimulating activities such as puzzles, reading, or learning new skills.
Be heart-healthy by managing high blood pressure and avoiding and managing diabetes and obesity.
Stay mentally healthy by engaging in mentally challenging activities, such as learning a new skill, adopting a new hobby, playing games with high strategy needs, or engaging in formal education.
Take action to minimize stress and seek professional assistance to address anxiety, depression, or other mental health concerns.

ARIZONA DEPARTMENT OF HEALTH SERVICES

Health and Wellness for All Arizonans

Healthy Brain

Lifelong Brain Health

Healthy Brain

Lifelong Brain Health

Know Risks for Alzheimer’s Disease and Related Dementias

Did you know that there are known risks for Alzheimer’s disease and related dementias?

Keep your brain healthy!

Talk to your health care provider about things you can do to reduce your risk.

Prevalence of Dementia Risk Factors

Why Brain Health Matters

Healthy Habits for Your Brain

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Physical Activity

Diet and Nutrition

Blood Pressure Management

Sleep and Rest

Blood Sugar Management

Hearing Health

Protect Your Brain

Overall Health

Resources for Brain Health

By prioritizing your brain health, you’re investing in a healthier, more vibrant future. Small changes in your daily habits can lead to big improvements in your cognitive well-being. Start today and empower your brain for life!