23/07/2026
We are well and truly on the medical hamster wheel now 😩 The last few weeks I have been caring for my mother in law, whose health has been deteriorating for the past 3-4 years. Today we received a diagnosis of alzheimers, along with diabetes and high cholesterol. She also has low vitamin D levels and moderate thrombocytosis. Could this have been prevented? Yes. Alzheimer's is not a natural part of aging. But my mother in law, who doesn't like to admit that she's aging 😏, ignored the initial signs therefore early intervention was missed. That being said, you also don't have to wait until you experience symptoms to look after your brain health.
Actionable and specific ways to maximise your brain health include:
🚶♂️Get Moving: Engage in 150 minutes of moderate-intensity aerobic exercise each week (e.g., brisk walking, cycling, or swimming). Exercise increases blood flow to the brain and boosts brain cell health.
🍎 Eat for Your Brain: Follow the Mediterranean Diet or the MIND diet, which prioritize vegetables, berries, whole grains, beans, fish, and healthy fats like olive oil while limiting ultra-processed foods.
🫀 Manage Cardiovascular Risk: High blood pressure, high cholesterol, and type 2 diabetes are strongly linked to cognitive decline. Regular health screenings and controlling these conditions with lifestyle changes or medication are vital.
🧩 Challenge Your Mind: Keep your brain active by learning new skills, taking on artistic hobbies, reading, or playing complex games.
👥 Stay Socially Active: Regularly interacting with loved ones and engaging in community or volunteer groups lowers the risk of loneliness, which is tied to cognitive decline.
💆♂️ Protect Your Head: Prevent head injuries and falls by fall-proofing your home, wearing seatbelts, and using helmets during activities like cycling or contact sports.
🛌 Prioritise Sleep: Aim for 7 to 8 hours of quality sleep a night. Good sleep hygiene allows the brain to clear out toxins and waste proteins linked to Alzheimer's.
🍷Quit Smoking and Limit Alcohol: Excessive drinking and to***co use dramatically increase your risk of brain injury and dementia; quitting smoking and drinking only in moderation are heavily recommended.
👓👂 Address Hearing and Vision Loss: Have your hearing and vision checked regularly, and use hearing aids if prescribed; untreated sensory loss can isolate you and impair cognitive interaction.
So grab that bag of walnuts and puzzle book and work on keeping the old grey matter active ✌️
