Things to do when you wake up will help you prevent Alzheimer's disease

How you start your day can not only boost your productivity, it can also be a powerful tool for long-term brain health. Alzheimer's disease affects millions of people, and while there are many factors beyond our control that can influence our risk of developing the disease (such as genetics), evidence suggests that making small, consistent efforts in your daily routine can help prevent dementia from developing. Specifically, your morning routine.

 

Here are some brain-healthy morning habits that experts recommend incorporating into your morning routine because they can help reduce your risk of Alzheimer's disease.

Eat eggs for breakfast

Starting your day with a nutritious breakfast sets the stage for good overall health, and eggs are a great choice. In particular, research has shown that nutrients in eggs like choline, omega-3 fatty acid DHA, and lutein help support lifelong brain health.

 

Eating two eggs provides 50% to 70% of your daily choline needs. Eating eggs in the morning is easy - you can have them fried, boiled, or made into a quick and convenient omelet with vegetables.

Drink coffee

Your morning cup of coffee may do more than just wake you up. Research suggests that moderate coffee consumption, about one to four cups a day, may help reduce your risk of Alzheimer's disease. That's because the natural mix of antioxidants in coffee, along with the stimulating effects of caffeine, play a role in supporting brain health.

What's especially cool is that this habit is so easy to adopt. Starting your day with a delicious cup of coffee will not only give you a boost in the morning, but it may also protect your brain in the long run. Experts stress that moderation is key, as too much caffeine can be harmful. And be sure to limit (or even avoid) any added sugars when making your morning beverage—too much added sugar can actually hurt, not help, your brain health.

Daily Crossword

Getting your brain in the right 'workout' is just as important as starting your day with physical activity. Word games support cognitive function by stimulating memory, language, and problem-solving skills, which can help boost brain health. Incorporate word games like crosswords or spelling into your breakfast routine to help keep your mind sharp.

 

Try spending 10 or 15 minutes each morning doing a crossword puzzle with your coffee or while eating breakfast. It's a small commitment that can pay off in the long run. And if you want variety, you can replace crossword puzzles with sudoku, word searches, or even a quick brain training app.

Morning walk

Getting some physical activity in the morning can do wonders for your brain. Walking increases blood flow to the brain, delivering oxygen and nutrients to support brain health. Remember that regular physical activity has been linked to improved memory, thinking, and a reduced risk of Alzheimer's disease over time.

What are the benefits of walking? Walking stimulates the release of endorphins, which can put you in a positive mood to start the day. Set aside at least 20 to 30 minutes each morning to walk at a comfortable pace. Whether you walk around your neighborhood, a local park, or just around your backyard, the combined effects of exercise, fresh air, and sunlight will boost your physical and mental health.

Meditation

Meditation is well-known for its brain health benefits. Regular meditation improves memory and concentration by reducing stress and inflammation, both of which are linked to cognitive decline. Just 5 to 10 minutes of meditation in the morning can help you start your day in a relaxed manner and boost your brain's ability to manage emotional and cognitive tasks.

You can start with basic mindfulness meditation, focusing on your breathing and letting go of distractions. Over time, you may find that even a small pause each morning helps you feel more grounded and brings lasting clarity. Use a meditation app or simply create a quiet space in your home to incorporate this powerful practice into your daily routine.