June is Alzheimer’s and Brain Awareness Month, a time to focus on brain health and the steps older adults can take to support memory, thinking and overall well-being.

Alzheimer’s disease and other forms of dementia affect millions of Americans, with the risk increasing with age. Alzheimer’s primarily affects people 65 and older and is one of the leading causes of death in the U.S.

While there is no guaranteed way to prevent dementia, health experts say several everyday habits may help support brain health and reduce the risk of cognitive decline.

Dr. Faisel Syed, national director of primary care for ChenMed, said older adults can take practical steps to support brain health through mental stimulation, social connection, sleep, exercise and healthy lifestyle choices. ChenMed is a primary care organization that operates senior medical centers for Medicare-eligible older adults.

Here are nine ways Syed recommends supporting brain health:

Challenge your mind

Engage in mentally stimulating activities that challenge and activate cognitive abilities. Building furniture, solving puzzles, reading poems and playing strategic games like bridge can have short- and long-term benefits for the brain.

Foster social connections

Social engagement plays an important role in supporting brain health. Look for meaningful social activities in the community, such as volunteering, joining clubs or spending quality time with loved ones.

Prioritize quality sleep

Make sufficient sleep a priority. Inadequate rest can contribute to memory and cognitive problems. Address conditions such as insomnia or sleep apnea to support brain health.

Get moving

Incorporate regular cardiovascular exercise into your routine to elevate your heart rate and enhance blood flow to the brain and body, which may help reduce the risk of cognitive decline.

Embrace lifelong learning

Formal education at any stage of life may help lower the risk of cognitive decline and dementia. Consider enrolling in classes at local colleges, community centers or online platforms.

Quit smoking

Quitting smoking is important for decreasing the risk of cognitive decline. Research has shown that giving up smoking can bring risk levels down to that of nonsmokers.

Prioritize heart health

Manage risk factors such as obesity, high blood pressure and diabetes to support cardiovascular health. A healthy heart often translates into a healthy brain.

Protect your head

Take precautions to safeguard against brain injuries, which can heighten the risk of cognitive decline and dementia. Wear seat belts and helmets during contact sports or biking and take preventive measures to avoid falls.

Nourish your brain

Maintain a well-balanced, nutritious diet that is low in fat and rich in vegetables and fruits. 

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