Did you know that how you kick off your day can contribute to your long-term brain health and could even lower or increase your risk of developing Alzheimer’s disease. Current research suggests that small, consistent efforts in your daily routine may play a role in maintaining cognitive acuity and preventing the onset of dementia.
Here are six expert-backed habits to include in your morning routine that may help preserve brain health and lower your risk of developing Alzheimer’s Disease.
- Have Eggs at Breakfast
Starting your day with a nutrient-dense breakfast sets the tone for overall health, and eggs are a standout option. “Exciting new data suggests an association between eating eggs and a reduced risk of Alzheimer’s dementia in older adults,” shares Maggie Moon, M.S., RD, with the website Eating Well. “Research has shown that nutrients in eggs like choline, the omega-3 fatty acid DHA, and lutein help support lifelong brain health,” adds Moon 34
Moon adds that although choline is crucial for brain health, 90% of Americans don’t get enough of this nutrient.5 Eating two eggs provides 50% to 70% of your daily choline requirement. She says that working eggs into your morning is easy—enjoy them scrambled, boiled, or as part of an omelet packed with veggies.
- Have a Morning Cup of Coffee
Yes, you read that right—your morning cup of joe may be doing more than waking you up. Research found that moderate coffee consumption, around 1 to 4 cups a day, could help lower the risk of Alzheimer’s disease. It turns out that coffee’s natural blend of antioxidants, along with the stimulating effects of caffeine, plays a role in supporting brain health.
- Do the Daily Crossword Puzzle
Giving your brain a “workout” is just as important as starting your day with physical movement. “Word games support cognitive function by stimulating recall, memory, language, and problem-solving skills that support brain health,” explains Amy Brownstein, M.S., RDN 9 “Incorporate word games like crossword puzzles or spelling bees into your breakfast routine to help keep your mind sharp,” Brownstein advised.
Try setting aside just 10 or 15 minutes each morning to enjoy the crossword puzzle over your coffee or while eating breakfast. It’s a small commitment that could have long-term benefits. And if you’re looking for variety, you can swap out the crossword for sudoku, word searches, or even a quick brain-training app.
- Take a Morning Walk
Moving your body in the morning can work wonders for your brain. “Walking boosts blood flow to the brain, which helps deliver oxygen and nutrients that support brain health,” explains Juliana Crimi, M.H.Sc., RD. “Regular physical activity has been linked to better memory, thinking, and a lower risk of Alzheimer’s disease over time,” Crimi says.
Aim for at least 20 to 30 minutes each morning at a pace that feels comfortable for you. Whether you stroll through your neighborhood, a local park, or simply around your backyard, the combined effects of movement, fresh air, and sunlight enhance both physical and mental health.
- Meditate
Moushumi Mukherjee, M.S., RDN, recommends starting each day with meditation to support brain health. Regular meditation supports memory and focus by reducing stress and inflammation, two factors associated with cognitive decline. Setting aside just 5 to 10 minutes in the morning to meditate creates a calming start to your day while enhancing your brain’s ability to manage emotional and cognitive tasks.
- Call a Friend
Social connections are key to longevity and brain health. Research consistently shows that maintaining an active social life can help stave off Alzheimer’s by keeping your brain engaged and reducing the risks associated with isolation.13 Starting your morning with a brief call or text to a close friend or family member can provide a small boost of happiness and connectedness.
These interactions don’t have to be lengthy! Just a friendly hello or check-in is enough to start your day on a positive note. If distance or busyness is a barrier, consider making it a weekly ritual with one or several loved ones. Sharing a laugh or a conversation can do wonders for your mental well-being, while also supporting healthy communication networks in your brain.
