June is Alzheimer's & Brain Awareness Month

June is Alzheimer's & Brain Awareness Month - and the Alzheimer's Association is encouraging people to make brain health a priority as they begin to return to their pre-pandemic activities, routines and lives.

"The impact this past year of COVID-19 on our country and our communities has been overwhelming," said Kate Rooper, president and CEO of the Alzheimer's Association National Capital Area Chapter. "Chronic stress, like that experienced during the pandemic, can impact memory, mood and anxiety. It's important for people to know there are steps we can take to lessen the stress and anxiety we might be feeling. Now more than ever, we encourage everyone to make brain health a priority."

The Alzheimer's Association offers these five suggestions to promote brain health and to help people restore their mental well-being:

1. Recommit to Brain-Healthy Basics
For many, healthy behaviors took a back seat during the pandemic, with gym memberships on hiatus and healthy eating replaced with comfort foods, take-out meals and frequent snacking while working remotely. A recent study found participants gained an average of nearly 1.5 pounds per month over the past year.

Many experts agree that people can improve brain health and reduce the risk of cognitive decline by adopting these healthy lifestyle habits:

• 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 heart-healthy diet. Stick to a meal schedule full of fruits and vegetables to ensure a well-balanced diet. The Mediterranean and DASH diets are linked to better cognitive functioning, and help reduce risk of heart disease as well.
• Get proper sleep. A regular, uninterrupted sleep pattern benefits physical and psychological health and helps clear waste from the brain. Adults should get at least seven hours of sleep each night and try to keep a routine bedtime.
• Stay socially and mentally active. Stay connected with friends and family. Engage your mind by doing activities that stump you, like completing a jigsaw puzzle or playing strategy games. Or challenge yourself further by learning a new language or musical instrument.

2. Return to Normal at Your Own Pace
Many Americans are eager for a return to normal life following the pandemic, but others are anxious. A recent survey found that nearly half of adults (49%) report feeling uncomfortable about returning to in-person interactions when the pandemic ends. Take small steps, set boundaries and communicate your preferences to others in your social circles.

3. Help Others
Helping others may not only make you feel better, but also may be good for you. One study published during the pandemic found that adults over age 50 who volunteer for about two hours per week have a substantially reduced risk of dying, higher levels of physical activity and an improved sense of well-being. To help others and yourself, volunteer in your community, run errands or deliver meals to a home-bound senior or donate to a favorite cause, such as supporting participants in the Alzheimer's Association's The Longest Day event on June 20.

4. Unplug and Disconnect
While technology has kept us connected through COVID-19, it has also created fatigue for many. Experts warn that excessive stimulation coming from our phones, computers, social media sources and news reports can add to our already heightened anxiety levels. To avoid technology overload, set limits on your screen time, avoid carrying your phone everywhere, and disconnect from digital devices at bedtime.

5. Control Your Stress Before It Controls YouStress in small doses teaches the brain how to respond in healthy ways to the unexpected, inconvenient or unpleasant realities of daily life. Prolonged or repeated stress, however, can wear down and damage the brain, leading to serious health problems including depression, anxiety disorders, memory loss and increased risk for dementia. Meditation, exercise, listening to music or returning to a favorite activity you have missed during the pandemic are just some ways to manage stress. Alzheimer's and dementia caregivers are especially vulnerable to physical and emotional stress. The Alzheimer's Association offers tips to help manage caregiver stress.

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 at different ages, and from different genetic backgrounds.