1. Steps to a Healthy Brain
Janice Hermann

2. Brain Health Brain controls cognitive abilities What is brain health?
Changing brain
Certain parts shrink
Decreased communication between brain cells
Decreased blood flow
Increased inflammation
The Brain
The brain controls cognitive abilities - remembering, planning and organizing, making decisions, and much more.
These cognitive abilities affect how well we do everyday tasks and whether we can live independently.
Brain Health
Brain health is about making the most of your brain and reducing some risks to your brain as you age.
The Changing Brain
Your brain is always changing – even after it reaches maturity.
As a person gets older, changes occur in all parts of the body, including the brain.
Certain parts of the brain shrink, especially those important to learning and other complex mental activities.
In certain brain regions, communication between brain cells can be reduced.
Blood flow in the brain may also decrease.
Inflammation, which occurs in response to an injury or disease, may increase.

3. Brain Health
Even if you are healthy, age related changes in the brain affect memory and learning:
Difficulty finding words and recalling names
More problems multitasking
Mild decreases in ability to pay attention
May take longer to learn something new
However, the brain remains “plastic,” able to adapt to new challenges and tasks as people age
The Changing Brain
Even if you are healthy, age related changes in the brain can affect memory and learning:
Increased difficulty finding words and recalling names
More problems with multitasking
Mild decreases the ability to pay attention
May take longer to learn something new
However, at any age, you can still:
Improve skills
Learn new things (may take longer, but given enough time, older adults can do fine)
Create new memories
Improve vocabulary and language skills
There is growing evidence that the brain remains “plastic,” able to adapt to new challenges and tasks as people age.

4. Steps to a Healthy Brain
Brain Health
Be Physically Active
Have A Healthy Diet
Get Enough Sleep
Be Socially Connected
Challenge Your Brain
Check Your Medications
Steps to a Healthy Brain
There are many steps you can take to make the most of your brain and reduce some risks to your brain as you age.

5. Be Physically Active Brain benefits: More energy
Maintain and make new connections between brain cells
Increase size of brain structure
Prevent or delay heart disease, high blood pressure, stroke and diabetes
Keep and improve strength and balance
Reduce risk of falls
Reduce depression
Be Physically Active
Being physically active is good for your whole body, including your brain. Regular physical activity can provide many brain benefits:
More energy.
Stimulate the brain’s ability to maintain connections between brain cells and make new ones, which is vital to cognitive health.
Increase the size of the brain structure, which is important to memory and learning. memory.
Prevent or delay heart disease, high blood pressure, stroke, and diabetes all of which can harm the brain.
Regular physical activity can improve heart and blood vessel function. Physical activity can also help with weight and blood glucose control. In addition, physical activity can help lower LDL cholesterol, triglycerides and blood pressure and increase HDL cholesterol.
Keep and improve strength and balance, which can reduce the risk of falls
Reduce depression.
Depression can lead to confusion or attention problems and has also been linked to dementia.

6. Be Physically Active Physical Activity Guidelines
At least 150 minutes of moderate physical activity a week (about 30 minutes on most days)
Walking is great
Strength training on two or more days a week
Activities to improve balance and flexibility
Prevent falls - can lead to brain injuries
Talk to your health care provider to see what activities are best for you
Be Physically Activity
The Physical Activity Guidelines for adults are:
At least 150 minutes of moderate physical activity each week (about 30 minutes on most days). Walking is great.
Strength training on two or more days a week.
Activities to improve balance and flexibility, which can help you move safely and prevent falls (which can lead to brain and other injuries).
Talk to your health care provider to see what activities are best for you.

7. Have a Healthy Diet
Many diet related chronic diseases can negatively affect cognitive function
Obesity
Diabetes
Heart disease
High blood pressure
Stroke
Have a Healthy Diet
Many diet related chronic diseases can negatively affect cognitive function.
Obesity increases the risk of type 2 diabetes and high blood pressure.
Diabetes damages blood vessels throughout the body; including the brain; increases inflammation; increases risk for stroke and is associated with increased risk of Alzheimer’s disease.
Heart disease damages blood vessels throughout the body, including the brain and increases the risk of high blood pressure, stroke, and vascular dementia.
High blood pressure damages blood vessels throughout the body, including the brain; increases risk of plaque rupture; and increases risk of heart disease, stroke and vascular dementia.
Stroke damages blood vessels in the brain and increases risk of vascular dementia.

8. Have a Healthy Diet A healthy diet can keep your brain healthy
Choose foods with less saturated fat, trans fat, and added sugar
Make fruits, vegetables, and whole grains a major part of your diet
Choose lean meats, fish, and poultry
Choose low-fat or non-fat dairy
Control portion sizes
Drink adequate fluids
Have a Healthy Diet
A healthy diet can help keep your brain healthy.
Consume foods with less saturated and trans fat, salt and added sugar.
Less saturated and trans fat
Helps with weight control; lowers risk of heart disease, high blood pressure, stroke, vascular dementia.
Less sodium
Lowers risk of high blood pressure, stroke, vascular dementia.
Less added sugar
Can help with weight control and lower triglycerides.
Make fruits, vegetables, and whole grains a major part of your diet.
These foods provide helpful nutrients. Fiber can help lower LDL-cholesterol. Vitamin E and vitamin C can help protect against LDL-cholesterol oxidation. Folate, vitamin B6 and vitamin B12 can lower homocysteine – a risk for heart disease. Potassium and magnesium can help lower the risk of high blood pressure.
Choose lean meats, fish, and poultry.
Lowers intake of saturated and trans fat.
Including fish (8 oz a week) provides omega 3 and 6 fatty acids which can decrease inflammation, lower triglycerides and reduce the risk of blood clots.
Choose low-fat-or non-fat dairy.
Calcium can help lower the risk of high blood pressure.
Lower intake of saturated fat.
Control portion sizes.
Help with weight control which can lower risk of obesity and diabetes.
Drink adequate fluids.
Decreases risk of dehydration which can increase confusion.
Consume alcohol in moderation.

9. Have a Healthy Diet Consume alcohol in moderation
Body is more sensitive to alcohol with age
To much alcohol impairs brain cell communication
Slurred speech, fuzzy memory, drowsiness, and dizziness
Long-term can cause changes in memory, emotions, balance and coordination (falls, accidents)
Alcohol can be dangerous if mixed with some medications
Follow the Dietary Guidelines on intake
Have a Healthy Diet
Consume alcohol in moderation.
As people age, they may become more sensitive to alcohol’s effects - the same amount of alcohol can have a greater effect on an older person than on someone who is younger.
Heavy alcohol intake can affect the brain by slowing or impairing communication between brain cells. This can lead to slurred speech, fuzzy memory, drowsiness, and dizziness. Long-term effects may include changes in memory, emotion, balance and coordination (which can increase the risk of falls and accidents).
Also, some medicines can be dangerous when mixed with alcohol. Ask your doctor or pharmacist.
If you consume alcohol follow the Dietary Guidelines of not more than one drink per day for women and two drinks per day for men.
Moderate alcohol intake, 1 drink a day for women or 2 drinks a day for men, has beneficial effects on HDL-cholesterol, inflammation and blood clotting. However, heavy alcohol intake, 3 or more drinks a day, can increase blood pressure and triglycerides.

10. Get Enough Sleep Sleep supports brain health Sleep problems can:
Lead to problems with memory, concentration and other cognitive functions
Increase risk of cardiovascular disease
Increase risk of accidents and falls – head injuries
Sleep
Getting enough sleep supports brain health.
Sleep problems such as not getting enough sleep, sleeping poorly, and sleep disorders can:
Lead to problems with memory, concentration, and other cognitive functions
Increase the risk of cardiovascular disease
Increase the risk of falls and accidents (which can increase risk of head injuries).

11. Get Enough Sleep Sleep problems: Steps you can do:
Not getting enough sleep
Sleeping poorly
Sleep disorders - sleep apnea, insomnia, narcolepsy, restless leg syndrome
Steps you can do:
Get 7-8 hours of sleep each night
Try relaxation techniques
See your healthcare provider
about sleep problems
Sleep
Some common sleeping disorders include:
Sleep apnea
Insomnia
Narcolepsy
Restless leg syndrome
Some steps you can do:
Get 7-8 hours of sleep each night
Try relaxation techniques
See your health care provider about sleep problems.

12. Be Socially Connected
Social isolation linked to poorer cognitive function
Loneliness linked to higher risk of dementia
Depression can cause confusion and attention problems and linked to dementia
Connecting with other people can:
Keep your brain stimulated
Help you feel less isolated
Help you feel more engaged
Be Socially Connected
Social isolation has been lined to poorer cognitive function
Loneliness has been linked to higher risk for dementia.
Depression can cause confusion and attention problems and is linked to dementia.
Connecting with other people through social activities and community programs can:
Keep your brain stimulated.
Help you feel less isolated.
Help you feel more engaged with the world around you.

13. Be Socially Connected Studies have shown: Be social and stay connected
Those with the most social interaction have the slowest rate of memory decline
Long term relationships are protective against age-related cognitive decline
Be social and stay connected
Active with family and friends
Volunteer or work
Social groups
Community programs
Be Socially Connected
Studies have shown:
Those with the most social interaction within their community experience the slowest rate of memory decline.
Long term relationships have protective effects against age-related cognitive impairment.
Be social and stay connected:
Stay active with family and friends (share meals, go on outings, go on a walk)
Volunteer or work
Join a social group
Try local community programs

14. Challenge Your Brain
Mentally challenging activities, such as learning something new, may:
Help improve cognitive function
Prevent cognitive decline
Learning something new:
Requires active mental engagement
Taps into working memory, long-term memory and other high-level cognitive processes
Challenge Your Brain
Mentally challenging activities, such as learning something new, may help improve cognitive function and prevent cognitive decline.
One study found that older adults who learned quilting or digital photography had more memory improvement than those who did less cognitively demanding activities (listening to music or doing word puzzles).
Learning something new requires active mental engagement and taps into working memory, long-term memory and other high-level cognitive processes.

15. Challenge Your Brain
Mentally challenging activities is believed to strengthen connections between different parts of the brain - strengthening the entire brain network
While brain games have been shown to improve limited aspects of short-term memory
Lots of things can challenge your brain
Challenge Your Brain
Scientists think mentally challenging activities strengthen the connections between different parts of the brain - strengthen the entire brain network. While brain games have been shown to improve limited aspects of short-term memory.
Lots of activities can challenge your brain such as reading, learning a new language, learning a new skill or hobby, and taking or teaching a class.

16. Check Your Medications
Some medicines, combinations of medicines, or improper use of medicines can affect the way the brain functions
Can cause confusion, memory loss, hallucinations, and delusions in older adults
Some medicines can interact with:
Food, dietary supplements, alcohol, and other substances in ways that can affect how your brain functions.
Check Your Medications
Some medicines, combinations of medicines, or improper use of medicines can affect the way the brain functions. For example, certain medications can cause confusion, memory loss, hallucinations, and delusions in older adults.
In addition, some medicines can interact with food, dietary supplements, alcohol, and other substances in ways that can affect how your brain functions.

17. Check Your Medications
What you can do:
Talk to your healthcare provider about all the medications you take, both prescription and over-the-counter.
Any mediation interactions?
Any memory or brain function side effects?
Does the medication affect sleep?
Follow instructions for taking medications
Check Your Medications
Talk to your healthcare provider about all the medications you take, both prescription and over-the-counter.
Does the medication interact with other medications, dietary supplements, alcohol, or other substances?
Are there memory or brain function side effects?
Does the medication affect sleep?
Follow instructions for taking medications.

18. Work With Your Healthcare Provider
Review medications
Manage health problems
Abstain from smoking
If you have any questions or concerns about your cognitive abilities
Work With Your Healthcare Provider
Review medications.
Manage health problems like diabetes, heart disease, high blood pressure, depression, and sleep problems.
Abstain from Smoking
Smoking can affect many parts of the body including your brain.
Abstaining from smoking can remove the negative effects of smoking related to oxidative damage, lowering HDL cholesterol, and increasing the risk of blood clots. Smoking cessation can improve blood circulation and lower risk of cardiovascular disease, stroke, and vascular dementia.
As you age, change in your brain function is expected. It is part of life. However, if you have any questions or concerns about your cognitive abilities, talk to your healthcare provider.

19. Check Your Medications
Summmary
Brain Health
Be Physically Active
Have A Healthy Diet
Get Enough Sleep
Be Socially Connected
Challenge Your Brain
Check Your Medications
Summary
Steps to a healthy brain:
Be physically active
Have a healthy diet
Get enough sleep
Be socially connected
Challenge your brain
Check your medications
Work with your healthcare provider.

20. References
Administration for Community Living, National Institutes of Health, Centers for Disease Control and Prevention. (2018). Talking about brain health and aging: The basics. Accessed 2019 at
National Institute on Aging, National Institutes of Health. (2017). Cognitive health and older adults. Accessed 2019 at
National Institute on Aging, National Institutes of Health. (2017). How the aging brain affects thinking. Accessed 2019 at
National Institute on Aging, National Institutes of Health. (2017). Risks to cognitive health. Accessed 2019 at
National Institute on Aging, National Institutes of Health. (2019). What is brain health. Accessed 2019 at
References
Administration for Community Living, National Institutes of Health, Centers for Disease Control and Prevention. (2018). Talking about brain health and aging: The basics. Accessed 2019 at
National Institute on Aging, National Institutes of Health. (2017). Cognitive health and older adults. Accessed 2019 at
National Institute on Aging, National Institutes of Health. (2017). How the aging brain affects thinking. Accessed 2019 at
National Institute on Aging, National Institutes of Health. (2017). Risks to cognitive health. Accessed 2019 at
National Institute on Aging, National Institutes of Health. (2019). What is brain health. Accessed 2019 at