Expert-Approved Ways to Sharpen Your Brain With Early Alzheimer's
Explore the surprising strategies that can help you slow progression of this condition.
Medical ReviewerElizabeth Carroll, M.D.
Cultivate More Purpose (one of the ways)
Whether you've been diagnosed with early-onset Alzheimer's or you're at a later stage, management will often involve a blend of medications and lifestyle habits, according to Geoff Eubank, M.D., the system chief of neurology at OhioHealth System in Columbus, OH. "Many people tend to underestimate how meaningful some behavior changes can be when it comes to improving brain function and slowing Alzheimer's progression," he says. Although Alzheimer's is incurable, consistent efforts for better brain health can make a difference. Start with these strategies backed by research and experts for sharpening your cognitive function.
Move More Often
Regular physical activity has been linked to a range of benefits, from better immune function to reduced risk of chronic disease, and it's a boon for your brain as well as your body. That's because exercise increases blood flow and oxygen delivery to the brain while reducing inflammation, Dr. Eubank says. The Alzheimer's Association adds that some research indicates exercise can help those with Alzheimer's maintain memory function and even increase the size of the hippocampus, the area of the brain responsible for learning and memory that's typically impacted in early Alzheimer's and later stages.
Focus on Nutrition
The link between what you eat and how well you think is a strong one. Research in Frontiers in Neuroscience reviewed 38 studies on nutritional interventions and Alzheimer's and found that healthy eating can slow disease progression. Specifically, researchers noted brain function benefitted most from a high intake of plant-based foods, nuts, probiotics (found in fermented foods), and omega-3 fats in foods like salmon, with low consumption of saturated fats, animal-based proteins, and refined sugars. Eating more plants was especially advantageous for brain health, thanks to the array of vitamins and minerals, which can help maintain cognitive activity, researchers concluded.
Learn Complex New Skills
Taking up a hobby like gardening or carpentry requires learning new information, paying attention to detail, and following a schedule, which can all improve brain health, says Dr. Eubank. For example, a study in Psychological Science looking at adults ages 60 to 90 found that those who learned a complex skill like digital photography or quilting showed improvements in working and long-term memory compared to more straightforward mental activities like crossword puzzles. Researchers added that maintaining those hobbies for at least three months yielded even more benefits due to "sustained engagement" for the brain.
Listen to Music
For many, early Alzheimer's comes with changes in both executive functioning and emotional regulation—you might notice mood shifts, for instance, as well as difficulty focusing or recalling certain information. Music can help: A research review in the journal Dementia & Neuropsychologia looking at music therapy and Alzheimer's found that treatment with music can improve behavioral and cognitive symptoms. The Alzheimer's Association adds that music may reduce agitation even in the later stages of the disease, especially with songs that are meaningful and nostalgic to the listener.
Get Quality Sleep
Ample research over the past several decades has established that your brain fires up when you're sleeping to consolidate memories and sharpen executive function. When this is disrupted, brain health suffers. For example, a study in JAMA Neurology found that those with fragmented sleep patterns—not keeping a consistent sleep schedule, waking up frequently, trouble getting to sleep—had higher levels of amyloid-B plaque in the brain, the type associated with Alzheimer's. Participants with the APOE4 gene, which is correlated with Alzheimer's risk, had even worse plaque compared to those without the gene.
Find Ways to De-Stress
Stress can play a considerable role when it comes to Alzheimer's and brain health, says neurologist Verna Porter, M.D., the director of dementia, Alzheimer's disease, and neurocognitive disorders at Providence Saint John's Health Center in Santa Monica, CA. Research in Neurobiology of Stressfound that stress in those with early Alzheimer's can increase the speed of disease progression. Because of that, Dr. Porter suggests making de-stress practices into a priority, whether that involves deep breathing, mindful meditation, going for a walk with a friend, or anything else that helps you feel less overwhelmed.
Cultivate More Purpose
Whether through volunteerism, contributing to a cause, or helping others with early Alzheimer's, cultivating a deeper sense of purpose has been shown to be a true brain booster. Research in International Psychogeriatrics notes that feelings of purpose may help protect the brain by building stronger neural connections and synapses—in other words, changing your brain in fundamental ways. Researchers added that a sense of purpose is a "robust protective factor that promotes better cognitive outcomes across a spectrum of dementia risk, from the preclinical phase to the end of life."
Get Social
For some people, a diagnosis of early Alzheimer's can lead to a shift away from social get-togethers due to feeling self-conscious about symptoms like memory lapses and repeating stories without realizing it, says Dr. Porter. However, it's those very social ties that can help brain function, as well as mental health. Socializing stimulates several types of cognitive processes, including recall, attention, problem solving, and organization, according to Harvard Medical School. It also contributes significantly to stress reduction, providing another advantage for brain health.
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