6 Morning Activities to Help Prevent Alzheimer’s Disease

How you start your day can do more than set the tone for productivity; it might also be a powerful tool for long-term brain health. Alzheimer’s disease touches millions of lives, and while there are many factors that are out of our control that may impact the Alzheimer’s disease risk (like our genetics), evidence suggests that small, consistent efforts in your daily routine may play a role in prevention. By paying attention to the habits we cultivate each morning, we can proactively support our cognitive health in ways that are simple and sustainable.

We consulted with dietitians who shared valuable insights into optimizing morning routines for brain health and practical tips to boot! Here are six expert-backed habits to include in your morning routine that may reduce Alzheimer’s Disease risk. 

Have Eggs at Breakfast

Starting your day with a nutrient-dense breakfast sets the tone for overall health, and eggs are a stand-out 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. “Research has shown that nutrients in eggs like choline, the omega-3 fatty acid DHA, and lutein help support lifelong brain health,” adds Moon.

Moon adds that although choline is crucial for brain health, 90% of Americans don’t get enough of this nutrient. Eating two eggs provides 50-70% of your daily choline requirement.

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.

What’s particularly exciting is how simple this habit is to adopt. Imagine starting your day with a comforting cup of coffee, knowing you’re not just fueling your morning but potentially protecting your brain for the long run. Experts emphasize that moderation is key, as excessive caffeine might have downsides. And make sure to limit (or even avoid) any added sugars when prepping your morning drink—excessive added sugar consumption can actually hurt, not help, your 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. “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,” explained 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 explains.

Bonus? Walking stimulates the release of endorphins, putting you in a positive mindset to face the day. 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.

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

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. 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.

Our Expert Take 

Integrating brain-boosting habits into your morning routine is a simple but powerful way to reduce the risk of Alzheimer’s over the long term. From the foods you eat to the activities you prioritize, the morning provides a unique opportunity to start your day with intention. Whether it’s enjoying eggs at breakfast, stimulating your brain with a puzzle, or recharging through a walk or meditation, these small steps add up over time.

Experts agree that while no single habit can guarantee prevention, consistent efforts to incorporate healthy practices into your daily life can make a meaningful impact. The key is to find a routine that resonates with you; start small, stay consistent, and prioritize your health one morning at a time.