Move your body

Keep in mind: The MIND diet recommends limiting pastries and sweets, fried or fast food, butter and stick margarine, red meats, and cheese.

Research shows that being active is linked to a lower risk of Alzheimer’s disease and a slower rate of cognitive decline.⁵

The Centers for Disease Control and Prevention recommends the following for healthy older adults:

• At least 150 minutes a week of moderate intensity activity, such as brisk walking, running, swimming, or biking.
• At least two days a week of activities that strengthen muscles, such as weights, using resistance bands, or using your own body weight.
• Activities to improve balance, such as standing on one foot, heel-to-toe walk, balance walk, or standing from a seated position.⁶

Note: Older adults with chronic conditions should work with their doctor to understand how their conditions (if any) affect their ability to do regular physical activity safely.

Get enough sleep

Your brain needs regular, high-quality sleep to function at its best. Not getting enough sleep can leave you feeling irritable and un-energized, but it can also make it harder to think clearly, solve problems, and store and recall memories.⁷

Consider these tips for prioritizing better sleep:

• Create a relaxing bedtime routine. Try calming activities like meditation, deep breathing taking a warm bath or shower, journaling, or reading a book in low light.
• Break bad habits. Avoid drinking caffeine in the late afternoon hours, limit screen use at least 30 minutes before bedtime, and avoid long midday naps.
• Banish wake-up calls. Limit fluid intake before bedtime to prevent frequent bathroom trips throughout the night and create a comfortable sleep environment that is cool, dark, and quiet.

Note: If you often have trouble sleeping, talk to your healthcare provider. He or she can help identify and treat possible causes of sleep problems.       

1. Interested in learning more? Visit www.HumanaNeighborhoodCenter.com to register for live and on-demand health education classes.

This is for informational purposes only and does not replace treatment or advice from a healthcare professional. If you have questions, please talk with your doctor. Talk to your doctor before beginning an exercise program or making any changes to your diet.