The brain is a powerful organ. Though it only weighs 3 pounds and is only 2% of the body by weight, it consumes nearly 25% of the body’s energy. This amazing organ houses what many of us hold dear–our memories.

Another 66 seconds another individual is diagnosed with Alzheimer’s disease, a progressive disease that erases memory and other mental functions. By the year 2050, 14 million individuals in the U.S. will be diagnosed. While there is no cure for Alzheimer’s, there are many ways to prevent the debilitating disease from affecting another loved one or yourself.

Build Health Around Your Family 

Create a family culture around good nutrition, routine exercise and mutual support for one another. Healthy habits begin at an early age, and, for many, start at home. The patterns your family incorporate today can lead to healthier, more productive outcomes for your brains tomorrow.

Consider creating a lifestyle centered around nutrition, exercise, unwinding, restorative sleep and optimized mental activity. Think of it as NEURO–a perfect prescription of your family’s brain health.

N is for Nutrition

First things first–know what healthy food is. Families should follow a whole food, plant-based diet with no processed or packaged foods. Don’t fall for gimmicks or diet fads. Stock the pantry with items low in sugar and saturated fat.

E is for Exercise

Make regular exercise a part of your family’s daily routine. If you’re competitive, get a whiteboard and keep score of each member’s activities. Each day aim to increase sets of bicep curls, pull-ups or push-ups, or the distance for walking.

Unwind

Identify the bad stresses in your life that are not driven by your passion. These increase adrenaline and cortisol, shrinking the brain. Focus on “good” stresses that challenge you in positive ways and center your attention of proper stress management.

Restorative Sleep

A healthy sleep regimen is essential to ideal brain health. Try to experience the phases of sleep uninterrupted for a total of 7 to 8 hours per night. Be sure to avoid eating late at night, right before bed.

Optimize Mental Activity

Find passion in your professional and personal pursuits. Do things that help build the billions of connections between neurons, such as playing a musical instrument, learning a language, writing a book, serving as a volunteer.

Ask the Doctor

Question: Is there anything I can do to prevent Alzheimer’s Disease? Is it even preventable?

Answer:  The truth is that 90% of those at risk of developing Alzheimer’s can avoid it. The best part is you can start with simple changes at home. 

• Eat a plant based diet. Explore a healthy diet rich in whole, plant-based foods. Aim for a plate of colorful vegetables, leafy greens, and foods low in saturated fat and sugar. The goal is to make every meal a healthy experience.
• A healthy lifestyle is the key. Challenge yourself to walk on a daily basis, get to bed early for a good night’s rest, and manage stress for optimized function and health.

Written by Dean Sherzai, codirector of the Alzheimer’s Prevention Program at Loma Linda University Health.