Alzheimer's Foundation of America

Alzheimer's
Foundation of America

10 Steps for Healthy Aging

Living a healthy lifestyle becomes even more important for better aging. The things we do to keep body and heart healthy—nutritious diet, physical activity, and social connections – also can help promote brain health and wellness. Here are 10 steps for successful aging:

1. 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.”

2. 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.

3. 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 haven’t 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.

4. 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.

5. Mind Your Meds

Medication can affect everyone differently, especially as you age.  When getting a new medication or something you haven’t taken in a while (whether over the counter or prescription), talk to your doctor or local pharmacist.

6. 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.

7. 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.

8. 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.

9. 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.

10. Get a Memory Screening

Our brains need regular checkups, just as other parts of our bodies do. A memory screening is a quick, easy, non-invasive exam for our brains. Talk to your doctor about getting a screening as part of your annual wellness exam or call the Alzheimer’s Foundation of America at 866-232-8484.