Parents

1. Be aware of your parents’ health. If they had heart problems, strokes, or memory problems – your chances of developing similar problems are increased. You need to be particularly dedicated to doing everything you can to enhance and preserve your brain’s health.

A healthy mind in a healthy body

2. Engage in regular physical activity 4-5 times a week, 45-60 minutes at a time
3. Avoid smoking, excessive alcohol use, or use of mind-altering drugs.
4. Regular, sustained sleep. If your sleep is disjointed, your brain and body are not resting properly at night. Disrupted sleep is a risk factor for serious health problems, including obesity, hypertension, heart attacks, strokes and dementia.
5. Watch your weight. Understand BMI (Body Mass Index). If yours is over 30 – adjust your lifestyle so you get on a path to lose weight.
6. Blood pressure. If you have hypertension – have it treated.
7. Diabetes – make sure you do not have it, and have it treated if you do.
8. Cholesterol – if elevated take steps (dietary, medications) to reduce it

A healthy mind is an initiating mind

9. Initiate cognitive activity on a daily basis: reading, writing, solving puzzles
10. Initiate social activity – meet friends, talk to your family, find things you can do with others.

Being in the workforce – for pay or as a volunteer – fulfils requirements 9+10, and keeps your body and your mind healthy

Mood and the right hemisphere:

11. Be aware of your mood: if you feel down, find out why and treat:
    a. Medication, in adequate doses
    b. Talk therapy, as needed
12. Engage your right hemisphere – song, playing or listening to music, painting, pottery, cooking, sewing, embroidery, gardening, crafts.

Balanced Nutrition

13. Eat a balanced diet. A “Mediterranean” diet is one such option. Consult a dietician or nutritionists to be sure that what you eat is best for your health.
14. Take a daily multivitamin. Exception – if on warfarin (Coumadin) – consult your primary care provider for the best tailored vitamin supplementation option for you.
15. Some specific vitamins – pay special attention:
    a. Vitamin D – women and men – check the level, supplement if low, and check again to see it is now adequate.
    b. Vitamin B12 – check the level, supplement if below 500, check again to see it is adequate
    c. Vitamin B1 – check the level, supplement if low, check again to see it is adequate and stays adequate.

Do not stop vitamin supplementation after your levels have normalized, because there is a good chance they will drift back down without the supplementation.

Protect your brain

16. Avoid trauma to your brain.

17. Avoid infections, and if you develop an infection treat it early and vigorously.

18. Get all your immunizations on time.

19. If you have a fever – reduce it using antipyretics, such as acetaminophen, and anti-inflammatory medications, such as ibuprofen.

And this above all

20. Fill your days with things you like to do and are able to do well.