10 Steps for Healthy Aging
As part of Older Americans Month this May, the Alzheimer’s Foundation of America (AFA) is offering 10 steps for healthy aging so that older adults can be proactive about their brain health.
“As we honor and celebrate the older adults who are a vital, vibrant part of our communities during National Older Americans Month, we also want to help them to be proactive about their brain health, because the risk of developing dementia increases with age,” said Jennifer Reeder, LCSW, AFA’s Director of Educational and Social Services. “Empowering older adults with information about positive, brain-healthy lifestyle choices they can make will go a long way to helping them remain active members of our society for years to come.”
AFA offers the following 10 steps for healthy aging:
- Eat Well- Adopt a low-fat diet high on fruits and veggies, like strawberries, blueberries, and broccoli. Take daily vitamins. Limit intake of red meats, fried and processed foods, salt, and sugar. In general, foods that are “heart healthy” are also “brain healthy.”
- Stay Active - Physical activity increases blood flow to the brain and can also help improve mood and overall wellbeing. Brisk walking benefits brain health, while aerobics can boost your heart rate, and weight training builds strength and flexibility.
- Learn New Things - Challenge your brain by starting a new hobby like playing tennis, learning to speak a foreign language, trying a cooking class, or something you have not done before. Even something as simple as brushing your teeth with your non-dominant hand stimulates the brain by forcing it to think outside of its normal routine.
- Get Enough Sleep - Getting a consistent sleep every night is key; at least seven to nine hours is ideal. Having a good sleep environment is also helpful. Insomnia or sleep apnea can have serious physical effects and negatively affect memory and thinking.
- Mind Your Meds - Medication can affect everyone differently, especially as you age. When getting a new medication or something you have not taken in a while (whether over the counter or prescription), talk to your doctor or local pharmacist.
- Stop Smoking and Limit Alcohol - Smoking can increase the risk of other serious illnesses, while too much alcohol can impair judgment and cause accidents, including falls, broken bones, and car crashes.
- Stay Connected - Social interaction and maintaining an active social life are very important for brain health, cognitive stimulation and mood. Invite friends and family over for a meal, board games, or just to hang out. Engaging in your community and participating in group activities is also beneficial.
- Know Your Blood Pressure - Blood pressure can impact your cognitive functioning. Visit your physician regularly to check your blood pressure and make sure it is in normal range.
- See Your Doctor - Maintain checkups. Health screenings are key to managing chronic illnesses, such as diabetes, cardiovascular disease, and obesity, all of which can impact brain health. Speak with your physician about any concerns or questions you have about your health.
- Get a Memory Screening - Our brains need regular checkups, just as other parts of our bodies do. Memory screenings are quick, noninvasive exams for our brains.
About Alzheimer’s Foundation of America (AFA)
The Alzheimer’s Foundation of America is a non-profit organization whose mission is to provide support, services and education to individuals, families and caregivers affected by Alzheimer’s disease and related dementias nationwide and to fund research for better treatment and a cure. Its services include a National Toll-Free Helpline (866-232-8484) staffed by licensed social workers, the National Memory Screening Program, educational conferences and materials, and “AFA Partners in Care” dementia care training for healthcare professionals. For more information about AFA, call 866-232-8484, visit www.alzfdn.org,