In the December 2015/January 2016 issue of Neurology Now, we explain the differences between Alzheimer's disease and other types of dementia. In this online exclusive, we describe six brain-healthy habits and encourage you to adapt them.

Genetic tests and drug trials may yield a cure for dementia, but researchers are also looking into ways to prevent the disease altogether. An ongoing study of 1,200 adults at risk for cognitive decline in Finland called the Finnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability (FINGER) hints at ways you can protect your brain.

1. Move Your Muscles: Not only does walking or bike riding increase blood flow to the brain, but adding aerobic activity to your regimen also decreases the risk of stroke, a cause of vascular dementia. Several recent studies, including research from the Danish Dementia Research Centre and Wake Forest Baptist Medical Center in Winston Salem, NC, show strong benefits for people with Alzheimer’s who participate in an exercise program, including less anxiety and depression, better processing and attention, less tau protein in the brain, and more blood flow in the area of the brain responsible for memory and cognitive processing.
   
   

   Here’s how: Sign up at your local gym or ask a friend to join you for a walk a few days a week. Even 25 minutes of activity three times a week can make a difference; research from the University of Kansas Alzheimer’s Disease Center found that seniors without dementia who walked on a treadmill or exercised on an elliptical for just 75 minutes a week experienced the same improvement on mental tasks as those who had exercised double or even triple that amount. 

2. Make New Friends: A 2008 study in the American Journal of Public Health by researchers at Kaiser Permanente Southern California found that seniors with a large network of friends and family who called, visited, or emailed regularly were significantly less likely to develop dementia than those who had weaker social ties. Research presented at the 2015 Alzheimer’s Association International Conference by investigators at Brigham and Women’s Hospital and Harvard Medical School found that seniors who considered themselves “lonely” had a 20 percent faster rate of cognitive decline than those who were not lonely. No one can explain exactly why this association exists, but Dr. Dena Dubal of the University of California, San Francisco thinks it may be because brain cells form stronger and more lasting connections due to these social encounters. 
   
   

   Here’s how: Nourish the connections you already have by making regular calls to your far-flung relatives and friends and inviting ones who live nearby to visit. To develop new friendships, join a book club or attend events at your local senior center, or look for volunteer opportunities at VolunteerMatch.org.

3. Eat Brain Food: The type of diet researchers have long known is good for the heart is also good for the brain, the FINGER study investigators found. After two years, participants in the study (all in their 60s and 70s) who followed a healthy diet plan in addition to exercising and doing brain training activities improved on tests of memory and executive function. 
   
   

   Here’s how: Plan meals and snacks that include lots of fruit, vegetables, lean proteins, and whole grains and are low in saturated fats and added sugar. If you need a little guidance on what to eat, read up on the Dietary Approaches to Stop Hypertension (DASH) and Mediterranean diets.

4. Stimulate Your Mind: Though the evidence isn’t quite as solid that doing a daily crossword or taking a French class can keep your brain sharp, it certainly can’t hurt, says Dr. Paul Barton Rosenberg of the Memory and Alzheimer’s Treatment Center at Johns Hopkins University. A 2012 study published in the Annals of Neurology by investigators at the Helen Wills Neuroscience Institute at the University of California, Berkeley examined the physical and cognitive habits of 65 subjects in their 70s and found that those who had consistently challenged their brains with activities such as reading newspapers, playing games, and writing letters were less likely to develop the brain plaques that lead to Alzheimer’s. 
   
   

   Here’s how: Take a class on poetry, music, or Italian. Becoming a student again can stimulate the brain while helping you forge new social ties. At home, tackle the daily crossword puzzle or sign up for a brain training website like Lumosity.com. You can even ask your child or grandchild teach you his or her favorite video game. 

5. Don’t Skimp on Sleep: Getting a good, restful night’s sleep is crucial for brain health. “The learning process goes on during sleep: We store memories and consolidate our experiences from the day,” says Dr. Dubal. Plus, a 2013 study published in Science by researchers at the University of Rochester Medical Center found that during sleep, the brain cleanses itself of harmful toxins such as the amyloid proteins that contribute to Alzheimer’s. 
   
   

   Here’s how: Eliminate caffeine in the afternoon and avoid daytime naps to optimize sleep at night. Maintain a consistent sleep schedule, even on the weekends, and keep your bedroom cool and dark. Turn off tablets, computers, or smartphones an hour before bed so you can wind down. The optimal amount of sleep is different for each person, says Dr. Dubal, but aim for the sweet spot between seven and nine hours. 

6. Stress Less: By examining telomeres, the section of the chromosome that shrinks as people age, scientists are discovering exactly how stress affects the aging body and brain. A 2012 study published in PLOS ONE by researchers at the University of Helsinki found a connection between job-related stress and shrinking telomeres. Dr. Dubal’s research has also found a decrease in the hormone klotho, which provides resilience against multiple toxins in the brain, in women with chronic stress. This increases the risk of dementia. 
   
   

   Here’s how: Dr. Dubal suggests doing cardiovascular exercise and exploring mindfulness meditation, a type of meditation that focuses on breathing and body awareness. These strategies have been shown to reduce stress in numerous studies, including one in Applied Psychophysiology and Biofeedback in 2015 from researchers at the University of Amsterdam.