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.