While dementia is common among older people, it is more and more common to see the onset of the disease between the ages of 40 and 50. The good news is that our daily lifestyle can help reduce the risk of dementia. So in this article, we will provide you with some golden rules that will safeguard you from developing dementia.
What Is Dementia?
Dementia is a brain disorder that affects communication and daily activities, including impaired thinking and memory. This condition is often associated with cognitive decline with aging. Alzheimer’s disease is a form of dementia that especially affects the parts of the brain that control thinking, memory, and language.
Other diseases, such as Huntington’s disease, Parkinson’s disease, and Creutzfeldt-Jakob disease, can progress to dementia. Since Alzheimer’s is the most common cause of dementia, the following ten tips will help you prevent or fight the condition.
1. Regular Exercise
Regular exercise can reduce your risk of developing dementia by up to 50%. Exercise can also slow down further deterioration if cognitive problems have already begun to develop. You need to exercise for a minimum of thirty minutes per day. You can walk, jog, cycle, swim, or even join a dance group.
Add strength training to your weekly workout – these exercises don’t just build muscle but also help in maintaining brain health. As people age, they are more prone to head injuries from falls, which in turn increase the risk of brain damage. Balance and coordination exercises will help you stay flexible and avoid falls. These include yoga, Pilates, or exercises using balance balls.
2. Avoid Alcohol And Drugs Abuse
Abusing alcohol, marijuana, and prescription drugs can lead to the development of dementia. So no matter what your age is, if you partake in substance abuse, you are at high risk of developing memory-related problems.
According to Alzheimer’s Association, up to 6.2 million people in the US are suffering from memory-related illness, and 10% of these people belong to Florid (FL). One of the major reasons for this situation is widespread substance abuse in Florida, which is increasing to a threatening extent.
Thus, it is high time for people suffering from substance addiction to avoid further health deterioration. Moreover, by getting help from any drug rehab in FL that understands the correlation between dementia and substance abuse,you can be sure ofa speedy recovery.
3. Healthy Eating
Choosing the right food can protect your brain and reduce your chances of developing dementia. In addition, for a person with dementia, eating well can help keep the body strong and relieve behavioral symptoms.
Sugary foods, refined carbohydrates, and fatty foods can lead to weight gain, putting you at risk for diabetes. This disease is closely related to Alzheimer’s disease. Thus, read food labels, keep an eye on the amount of sugar and saturated fat food you eat contain, and look for healthier options.
4. Follow Mediterranean Diet
This diet is rich in whole grains, vegetables, healthy tea, nuts, legumes, spices, oily fish, olive oil, and other foods high in omega fats. The Mediterranean diet is low in red meat, refined foods, and sugar. Food sources include salmon, tuna, trout, mackerel, seaweed, and sardines.
Furthermore, drinking tea frequently and regularly reduces the risk of dementia. The brain benefits of tea are thought to be related to biologically active compounds, catechins and theaflavins. These compounds contain anti-inflammatory and antioxidant components that enhance the protective properties of the brain.
5. Eat Vitamin-Rich Foods
Vitamins B3 and B6 are essential for the body to form neurotransmitters, making them important for the healthy functioning of the nervous system and brain. Vitamin D is a potent anti-inflammatory and immune-boosting agent that helps slow the onset and progression of dementia. Vitamin E is also useful in preventing dementia such as Alzheimer’s disease. Thus, you should have foods rich in these vitamins in your diet.
6. Train Your Brain
Research has shown that, like our body, the brain also requires regular exercises to function properly. Some of these include:
With a sedentary lifestyle, the body will begin to lose its muscles and tone. The situation is the same with the brain. Mental exercise helps support the brain, making it less vulnerable to damage from Alzheimer’s. Mental stimulation also helps slow the deterioration of the brain in people with this condition.
Learn Something New
Learn music, learn a foreign language, read books, or take up a new hobby. The more novelty, the more benefit it will have for your brain’s health. Besides, it is always fun and interesting to learn new things, which will also keep your brain active.
Play Strategy Games And Puzzles
Puzzles and riddles can give you mental training and train your brain to form and maintain cognitive associations. Crosswords, board games, cards, sudoku are all great options for strengthening your brain’s cognitive abilities.
7. Cope With Stress
Constant stress has a negative effect on the brain, increasing the risk of developing dementia. In fact, many studies have linked anxiety to the development of Alzheimer’s disease, especially in people who are already at risk for the disease. You must use the following tips to cope with stress.
Try to keep your stress in check by deliberately taking the time to relax. Find leisure activities that will relax you and do it – be it knitting, walking in the park, yoga, or playing with the dog and also laugh more. Laughter helps your body fight stress, engage your brain, and stress-induced dementia.
Meditation helps improve the protective functions of the brain and reduces levels of the hormone cortisol, which increases stress. You can practice meditation at home after watching some videos or join a special class.
8. Get Enough Sleep
People who have dementia normally suffer from sleeping problems. Poor sleep is not only a symptom of Alzheimer’s but also a possible risk factor. Disturbed sleep promotes the buildup of a certain protein in the brain, which can lead to impaired memory and Alzheimer’s disease. Make sleep a priority by setting a regular schedule.
We mentioned some tips that will help to prevent dementia and keep your brain healthy as well fully functional.