Alzheimer's disease is a condition that affects our memory and thinking. The changes in the brain that lead to Alzheimer's actually start long before anyone notices memory problems. More than 7 million Americans age 65 and older are living with Alzheimer's in 2025.1
Our brains are amazing. They are packed with about 100 billion tiny nerve cells that all work together to do special jobs. But when those cells aren't working properly, memory and cognitive function can decline. Here's a basic way to think about what happens when someone has Alzheimer's:
Brain cells are like tiny factories. They're constantly busy, taking in supplies, making energy, building new parts, and getting rid of waste. All of this happens while they're processing information, storing memories, and talking to each other.
- When Alzheimer's strikes, parts of these brain cell “factories” don't work right. Imagine a factory where some machines break down. Eventually, these cells lose their ability to do their jobs, and they start to die. This causes lasting changes in the brain.
- Scientists believe that something called "plaques and tangles" are big troublemakers. These are sticky clumps and twisted fibers that build up in the brain. They're thought to damage and kill brain cells by blocking how they communicate and messing up the processes they need to survive.
Quick reminder: It’s the destruction and death of brain cells that cause the symptoms of Alzheimer’s disease to appear.
Can exercise keep my brain healthy?
While no one can control genetics or certain environmental factors, two of the most powerful influences on brain health are two things we can control every day: how much we move and what we eat.
Staying active isn't just good for your body; it's fantastic for your brain. Regular exercise can lower your chances of age-related memory and thinking problems. It also helps increase blood flow to your brain, which is super important.
- Aim for about 150 minutes of moderate-intensity physical activity each week. That's like a brisk 30-minute walk, five days a week.
- Visit your doctor: Always chat with your senior primary care doctor before starting any new exercise program, especially if you have existing health conditions.
Tip: Find activities you truly enjoy. Whether it's dancing, walking, gardening, or swimming, you'll be much more likely to stick with it if it's fun.
Eat smart with the MIND diet
Have you heard of the MIND diet? It stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. It's a special eating plan that combines the best parts of the Mediterranean diet and the DASH diet, and it might help lower your risk of developing Alzheimer's disease.²
The MIND diet encourages these ten brain-healthy food groups:
- Green leafy veggies
- Berries
- Fish
- Red wine (in moderation—see below)
- Other vegetables
- Beans
- Poultry
- Whole grains
- Nuts
- Olive oil
Foods to avoid or limit:
- Pastries and sweets
- Red meats
- Fried or fast food
- Butter and stick margarine
- Cheese
Keep your mind active and connected
Just like your body, your brain needs a workout, and staying connected with others is just as important. Challenging your mind can do wonders for your brain. It can help reduce your risk of memory loss and other thinking problems.
Fun brain exercise
Here are some fun ways to train your brain:
- Dive into brain-building puzzles: Think crossword puzzles, Sudoku, jigsaw puzzles, or brain teasers.
- Learn something new: This could be a new language, a new recipe, a new game, or even a musical instrument.
- Take on a creative project: Maybe you've always wanted to make a quilt, design a garden, or plan a trip. These activities involve planning and problem-solving, which are great for your brain.
Stay social, stay sharp
Being social isn't just about having fun; it's also a big boost for your brain health. Staying connected with others can help support your brain and might even delay the start of memory issues. It can also help keep feelings of sadness or depression at bay.
There are many ways to be more social, no matter your age:
- Volunteer your time to help others in your community.
- Join a special-interest club. This could be a book club, a card-playing group, or anything that sparks your interest.
- Take group classes. Whether it's a fitness class, an art class, or a class on a subject you love, learning with others is a great way to connect.
- Make regular plans with friends. Set up weekly coffee dates or phone calls and keep in touch with loved ones who live far away through calls or emails.
- Plan visits to public places. Museums, coffee shops, and shopping malls offer opportunities to interact with the world around you.
Healthy lifestyle choices for brain protection
Beyond diet and exercise, other lifestyle choices play a big role in protecting your brain.
Kick smoking and alcohol habits
Smoking cigarettes and drinking too much alcohol can harm your brain health for several key reasons.
- Smoking affects your whole body, including your brain. People who smoke might be more likely to develop dementia than those who don't. The good news is that quitting smoking can significantly lower this risk.3
- Quitting smoking is tough, but it's absolutely possible. If you're thinking about quitting, talk to your doctor. They can help you create a plan and find ways to deal with cravings and withdrawal symptoms.
- Drinking too much alcohol is risky. Over time, heavy drinking can cause memory problems and even lead to dementia. It can also mess with your body's ability to clear away those harmful amyloid plaques in the brain.4
- Keep alcohol intake light –to moderate. This means up to one drink per day for women and up to two drinks per day for men.
More ways to boost your brain health
There are a few more simple things you can do to keep your brain healthy and happy.
- Get enough high-quality sleep every night: Aim for 7-8 hours. Good sleep helps your brain clean itself and process memories.
- Manage stress: Find healthy ways to cope with stress, like meditation, hobbies, or spending time in nature.
- Focus on fall prevention: Hitting your head can be serious. Take steps to prevent falls, like removing tripping hazards at home and staying physically strong.
- Manage other health conditions: Conditions like obesity, high blood pressure, diabetes, and depression can all impact brain health.
A quick word of caution
It's natural to want to do everything you can to protect your brain. However, be careful about unproven "cures" or "treatments" for Alzheimer's disease. These might seem tempting, but they could be unsafe, a waste of your money, or both.
Remember: Always check with your doctor before trying any pills, treatments, or supplements that claim to prevent or cure Alzheimer's. Your Conviva Senior Primary care doctor can help you make safe and informed choices.
Taking care of your brain is a lifelong journey, and it's never too late to start. By making simple, positive lifestyle changes—from what we eat and how much we move, to how we challenge our minds and connect with others—we can give our brains the best possible chance to stay healthy and vibrant. Remember, every small step counts.
Disclaimer:
Content contained on this page is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before starting any new fitness or dietary plan. References are provided for informational purposes only and do not imply endorsement of any website or other sources. For any health-related questions, contact your healthcare provider.
Sources:
- “2019 Alzheimer's disease facts and figures,” Alzheimer's Association, last accessed October 15, 2025, http://www.alz.org/facts/
- Morris MC et al.,“MIND diet associated with reduced incidence of Alzheimer's disease,” National Library of Medicine, last accessed October 15, 2025, https://pubmed.ncbi.nlm.nih.gov/25681666/
- Martha Clare Morris et al., “Smoking Is Associated with an Increased Risk of Dementia: A Meta-Analysis of Prospective Cohort Studies with Investigation of Potential Effect Modifiers,” last accessed October 15, 2025, https://pubmed.ncbi.nlm.nih.gov/25763939/
- Kalinin S et al, “Transcriptome analysis of alcohol-treated microglia reveals down regulation of beta amyloid phagocytosis,” last accessed October 15, 2025, https://jneuroinflammation.biomedcentral.com/articles/10.1186/s12974-018-1184-7
