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With the rollout of COVID-19 vaccines across the country, many Americans are eager to get on with their lives and get back to normal. This June, during Alzheimer’s Disease and Brain Awareness Month, the Alzheimer’s Association encourages Colorado residents to make brain health an important part of their return to normalcy.
“The past year has been extremely difficult for most Americans,” said Amelia Schafer, executive director of the Alzheimer’s Association of Colorado. “Chronic stress, like that experienced during the pandemic, can impact memory, mood and anxiety. As Colorado residents begin to return to normal, we encourage them to make brain health a priority. “
The Alzheimer’s Association offers five suggestions for promoting brain health and helping people regain their mental well-being:
1. Renew commitment to healthy brain foundations
Evidence suggests that healthy behaviors have taken a back seat for many Americans during the pandemic. Gym memberships have been suspended, social engagement has become more difficult, and many Americans have swapped healthy diets for their favorite comfort foods, take-out, and frequent snacks while working remotely. A study recently published, participants have gained an average of almost 1.5 pounds per month over the past year.
The Alzheimer’s Association – through its US POINTER study – examines the role that lifestyle interventions, including diet, can play in protecting cognitive functions. Right now, many experts agree that people can improve their brain health and reduce the risk of cognitive decline by adopting healthy lifestyles, preferably in combination, including:
- Exercise Regularly – Regular cardiovascular exercise helps increase blood flow to the body and brain, and there is strong evidence that regular physical activity is linked to better memory and thinking.
- Maintain a healthy diet for the heart – Stick to a meal schedule rich in fruits and vegetables to ensure a well-balanced diet. There is some evidence to suggest that a healthy diet is linked to cognitive performance. The Mediterranean and DASH diets are linked to better cognitive functioning and also help reduce the risk of heart disease.
- Get adequate sleep – Maintaining a regular, uninterrupted sleep pattern is beneficial for physical and psychological health and helps clear waste products from the brain. Adults should get at least seven hours of sleep a night and try to keep a regular bedtime.
- Stay Socially and Mentally Active – Meaningful social engagement can promote cognitive health, so stay in touch with friends and family. Engage your mind by doing activities that disturb you, such as completing a puzzle or playing strategy games. Or give yourself an extra challenge by learning a new language or a new musical instrument.
2. Get back to normal at your own pace
Many Americans are anxious for a return to normal life after the pandemic, but others are anxious. In fact, a recent survey found that nearly half of adults (49%) report feeling uncomfortable returning to in-person interactions after the pandemic is over. For those who are feeling anxious, the Alzheimer’s Association suggests taking small steps. It can also be important to set boundaries and communicate your preferences to others in your social circles.
3. Help others
There is some evidence to suggest that helping others during the pandemic may not only make you feel better, but also be good for you. Research shows that helping others during a crisis can be an effective way to relieve stress and anxiety. A study published during the pandemic found that adults over 50 who volunteer about two hours a week have a dramatically reduced risk of death, higher levels of physical activity and improved feelings of well-being. To help yourself and others in June and throughout the year, volunteer in your community, run errands or deliver meals to a housebound senior, or donate to a favorite cause, like support participants in The Alzheimer Association’s Longest Day event June 20.
4. Unplug and unplug
Technology dominated our daily lives during the pandemic like never before. While technology has kept us connected thanks to COVID-19, it has also created fatigue for many Americans. Experts warn that excessive stimulation from our phones, computers, social media sources, and news reports can add to our already heightened anxiety levels. To avoid technology overload, experts advise setting screen time limits, avoiding carrying your phone everywhere, and disconnecting from digital devices at bedtime.
5. Control your stress before it controls you
In small doses, stress teaches the brain to react in a healthy way to unexpected, awkward or unpleasant realities of everyday life. However, prolonged or repeated stress can wear down and damage the brain, leading to serious health problems, including depression, anxiety disorders, memory loss and an increased risk of dementia. Reports indicate that caregivers with Alzheimer’s disease and dementia are particularly vulnerable to physical and emotional stress. The Alzheimer’s Association offers tips to help manage caregiver stress. Meditating, exercising, listening to music, or returning to a favorite activity you missed during the pandemic are just a few ways to deal with stress. Do what works best for you.
“The COVID-19 pandemic has been an overwhelming time for all of us,” Schafer said. “It’s important for people to know that there are steps we can take to reduce the stress and anxiety we might be feeling. It can be easy to take brain health for granted, but now more than ever, it’s a good idea to make it a priority.
Currently, the Alzheimer’s Association and representatives from more than 40 countries are working together to study the short- and long-term consequences of COVID-19 on the brain and nervous system in people of different ages and with different genetic backgrounds.
Established by the Alzheimer’s Association in 2014, Alzheimer’s and Brain Awareness Month aims to encourage a global conversation about the brain, Alzheimer’s disease and other dementias. To learn more about the Alzheimer’s Association, the resources available and how you can get involved in supporting the cause, visit alz.org.
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