Changes associated with Alzheimer’s disease may begin many years before noticeable memory problems develop. While ageing and genetic factors cannot be changed, research suggests that several cardiovascular, metabolic and lifestyle factors can be managed to support long-term brain health.
For this reason, paying attention to these factors during your 30s and 40s may help support cognitive health later in life.
Keep Blood Pressure Under Control
High blood pressure over many years can damage the brain’s blood vessels and affect the flow of oxygen and nutrients to brain cells. Mid-life hypertension is also associated with a higher risk of cognitive problems later in life.
Regularly checking blood pressure can help identify problems early. If readings remain high, lifestyle changes or medical treatment may be needed based on a healthcare professional’s advice.
Focus on Blood Sugar and Cholesterol
Metabolic health is another important part of long-term brain health. Persistently high blood sugar can contribute to inflammation, while high cholesterol can contribute to plaque buildup in the arteries and affect cardiovascular and cerebrovascular health.
Following established healthy eating patterns, including Mediterranean- or DASH-style diets, along with managing elevated blood sugar and cholesterol levels, can support overall metabolic health.
Sleep Plays an Important Role
Poor or interrupted sleep can affect several functions of the brain. During deep sleep, the glymphatic system helps remove metabolic waste from the brain. Ongoing sleep problems may interfere with this process.
Persistent snoring, excessive daytime tiredness or possible sleep apnoea should not be ignored. People experiencing these problems should consider discussing them with a healthcare professional.
Exercise and Quitting Smoking Can Help
Regular physical activity supports cardiovascular health and can also benefit the brain. Exercise is associated with processes that support brain-cell health and neuroplasticity, the brain’s ability to adapt and change.
Smoking, meanwhile, can contribute to oxidative stress and damage to blood vessels. Maintaining regular aerobic activity along with strength training can therefore be an important part of a healthy lifestyle. For people who smoke, quitting can reduce several long-term health risks.
Building Better Brain Health Early
Lifestyle changes cannot eliminate genetic or age-related risks associated with Alzheimer’s disease. However, maintaining healthy blood pressure, blood sugar, cholesterol levels, sleep habits and physical activity can support overall cardiovascular and brain health.
Taking care of these modifiable factors earlier in adulthood may provide long-term benefits and contribute to healthier ageing.
Disclaimer
This article is intended for general health information only and should not be considered medical advice. Individual risks and preventive measures can vary from person to person. Anyone concerned about memory, sleep, blood pressure, blood sugar, cholesterol or other health issues should consult a qualified healthcare professional for personalised guidance.