PSA: Dementia and Alzheimers Awareness Month

June is Alzheimer’s, Dementia, and Brain Awareness Month. In this PSA episode of the Y Health Podcast, Dr. Cougar Hall shares practical, evidence-based strategies to support brain health and reduce the risk of cognitive decline. From exercise and nutrition to sleep, lifelong learning, and social connection, learn simple habits that can help protect your brain while fostering greater understanding and support for those affected by Alzheimer’s disease and dementia. 

Recorded, Edited & Produced by Averee Bates, Christy Gonzalez, Harper Xinyu Zhang, Madison McArthur, Kailey Hopkins, and Tanya Gale

Transcript

June is Alzheimer's, Dementia, and Brain Awareness Month, a time to focus on something that touches millions of individuals and families around the world. Conditions like Alzheimer's disease and other forms of dementia don't just affect memory. They impact thinking, relationships, independence, and daily life.

And while age is the strongest risk factor, brain health is something that matters across the entire lifespan. The encouraging news is that there are steps we can take to support brain health, including staying physically active, getting quality sleep, managing stress, staying socially connected, and continuing to challenge our minds.

Awareness starts with understanding that our brains, like the rest of our bodies, benefit from consistent care and attention. Studies estimate that up to forty percent of dementia cases may be linked to modifiable risk factors, which means lifestyle changes can have a real impact. This month, please [00:01:00] consider one or more of the following behaviors known to help prevent Alzheimer's and dementia.

Number one, exercise regularly. This is one of the strongest factors. Aim for a minimum of a hundred and fifty minutes per week of moderate activity, including walking, biking, swimming, together with at least two strength or resistance training sessions. The benefits include improved blood flow to the brain, reduced inflammation, and support of memory and cognition Number two, eat a brain-healthy diet.

A dietary approach based on the Mediterranean diet, which focuses on leafy greens, berries, nuts, olive oil, fish, and whole grains, has been identified in some research as preventing cognitive decline. As always, limiting processed foods, added sugars, and saturated fats is a healthy approach. Number three, prioritize sleep.[00:02:00] 

Perhaps the first thing is to identify how much sleep you as an individual actually need. While most researchers encourage between seven and nine hours of sleep, it's important to find out what your individual sleep needs are. So abstain from caffeine and ditch the alarm clock. Find out how much sleep you really need.

Improve your sleep hygiene by sleeping in a cool, dark bedroom. You might want to invest in blackout curtains or a face mask and lower the thermostat. Somewhere between sixty-five and sixty-seven seems to be the ideal temperature. Declutter all of the thoughts in your brain. Some deep breathing, some progressive relaxation can be helpful, but also jotting down all of the things you need to do the next day.

That can help clear your brain before your head hits the pillow. It can be helpful to lay out tomorrow's clothes or outfit, to pack tomorrow's lunch. [00:03:00] Do the little things that will allow you to be really restful and manage your stress for the next morning. Sleep is vital in clearing out metabolic waste and activating the parasympathetic nervous system, which decreases cortisol and allows for a hard reset of our emotional and physical health

Number four, keep your brain engaged, and this one's my personal favorite, 'cause lifelong learning is protective of cognitive decline.

It might be reading, doing crossword puzzles, learning new skills, taking a new course, an online class, or brushing up on your piano playing or learning a new instrument altogether. I'm always inspired by those who want to learn a second language later in life.

When it comes to cognitive decline, use it or lose it truly applies. So keep your brain engaged, keep learning, keep challenging yourself and moving forward.[00:04:00] 

Number five, stay socially connected. Regular interaction with others lowers risk of both dementia and Alzheimer's. This reduces stress, stimulates cognitive activity, and supports our emotional health.

Number six, manage your cardiovascular health. We need to control blood pressure, cholesterol, and certainly blood sugar. Conditions like hypertension, diabetes, and obesity have been strongly linked to dementia risk. Number seven, avoid alcohol and limit Seven, avoid smoking and limit alcohol. Smoking increases risk, and heavy alcohol use damages brain function.

Number eight, manage stress and mental health. Chronic stress and depression increase inflammation, affect memory and brain structure. Mindfulness, exercise, and therapy can be helpful. Number nine, treat [00:05:00] hearing loss. Untreated hearing loss is a major and often overlooked risk factor for dementia and Alzheimer's.

Use hearing aids if recommended. And number ten, protect your head. Wear helmets when biking, motorcycling. Avoid repeated head injuries. Traumatic brain injury increases long-term risk of dementia. Wow, that's a big list, so don't be overwhelmed. It's typically most helpful to begin with one or two small doable behaviors.

Get some traction, build some momentum first, and then allow one positive behavior change to cascade into the next. Finally, from a public health perspective, we want to get upstream by engaging in these important behaviors, yet we also need to increase our empathy, understanding, and support for those who are living with these conditions and the people who care for them.

Dementia can be isolating, not only for those experiencing it, but also for family members and [00:06:00] caregivers navigating the changes that come with it. Small acts of patience, kindness, and connection can make a meaningful difference. It also means recognizing early signs, encouraging conversations with healthcare providers, and reducing the stigma that sometimes surrounds cognitive decline.

Ultimately, awareness is about more than information. It's about creating communities where people feel seen, supported, and valued at every stage of life. As always, thank you for listening to the Y Health Podcast.