There are a number of modifiable risk factors for memory loss and Alzheimer’s disease (AD). You can be proactive and reduce your risk by:

Taking control of your blood pressure

Studies demonstrate that mid-life high blood pressure leads to poor brain function later in life. To lower your blood pressure:

• Lower the amount of salt in your diet – try not to add extra salt to your cooked meal
• Lose some weight (if you’re overweight)
• Quit smoking
• Exercise
• Monitor blood pressure and have yearly physical exam with your doctor

Lowering your cholesterol

High cholesterol levels can narrow blood vessels and increase risk of stroke. High cholesterol may also contribute to the formation of the brain plaques that cause AD. To lower your cholesterol:

• Check the cholesterol content of foods from their labels
• Increase dietary fiber and eat fish at least once a week
• Quit smoking
• Exercise
• Cholesterol lowering drugs, i.e. “statins” (if you have high cholesterol and prescribed by your doctor).

Diet (see Foods for Maintaining Memory)

Low calorie, low saturated and total fat – a lot of fruit and vegetables, one (or more) fish meals a week

• High antioxidant/Vitamin E, Vitamin B12 & Folate

Physical Exercise

Regular physical exercise improves blood circulation, heart function and mood, and lowers blood pressure & cholesterol, helps you lose weight and reduces risk for diabetes. Exercise also improves nerve cell health & survival and strengthens the connections between nerve cells.

• Exercise for 30 minutes or more, two or more times per week
• Please discuss your physical fitness and ways to improve it with your doctor first, especially if you have a heart condition.

Mental Stimulation

Stimulate your brain with mental activities: reading, writing, drawing. Learning new information or a new skill has been shown to be particularly beneficial.

Socialize – being socially active and having meaningful interaction with other people stimulates the brain and helps preserve cognitive abilities.