Though aging is a sure thing and your brain ages with you, dementia is not. It has been found out that about 40% of dementia cases might have been either postponed or avoided by just taking simple lifestyle changes. Therefore, focus on the following six areas to keep your brain health intact and reduce the risk of getting dementia in future.
1. Feed Your Brain with Proper Nutrition
Out of all organs in your body, brain is a major energy consumer; it consumes around 20% of your daily energy despite being only 2% of your total body weight. A good diet is fundamental to its best performance. Having many whole grains, fruits and vegetables, nuts and oily fish such as those found in Mediterranean diets has been associated with better brain health. By avoiding excess sugary snacks, fried foods and processed cheese you can maintain a healthy weight which is also important for reducing diabetes and hypertension risks linked to an increased susceptibility to dementia.
2. Drink Sufficient Water for Optimal Brain Functioning
Hydration serves critical roles in both physical and mental performance. Even mild dehydration can lead to tiredness feelings accompanied by reduced cognitive ability thus affecting memory attention and reaction time. For example, drink enough water throughout the day so that your brain can function optimally.
3. Minimize Alcohol Use
Too much alcohol use increases the risk of having dementia since it affects how the brain works as well as its structures. Research shows that drinking more than twenty one units per week raises your chances whereas over fourteen per week will be considered unhealthy. Through lessening alcohol intake not only are you protecting your mind but also avoiding other complications like cancer, stroke and heart diseases.
4. Stay Active to Maintain Your Cognitive Abilities
Exercise plays a significant role when it comes to maintaining proper functioning brains. Regular physical activity increases blood flow to the brain, reduces inflammation, and even boosts brain volume, all of which are beneficial in protecting against cognitive decline. Try to do at least 150 minutes of moderate-intensity activity each week or 75 minutes of high-intensity exercise. Even carrying out simple tasks like walking 7,500 steps a day can improve the health of your brain.
5. Have Friends Regularly to Keep Mind Functioning
Isolation from others or loneliness usually causes more depression or dementia cases. Social activities such as spending time with family and friends, involvement in community groups and volunteering helps in brain stimulation which enhances its networks formation process. Thus, it is crucial that regular social contact is maintained so as to slow down cognitive decline which results in mental well-being.
6. Continue Learning for Life
Lifestyle changes for youth apart from this should also include lifelong learning as an effective way of guarding the brain against dementia. For instance, engaging in a new language, taking up music lessons or involving yourself in other forms of mind-engaging acts like puzzles and games can reduce your chances of having dementia by always ensuring that you activate your mind thereby keeping it busy.
Additional Tips for a Healthy Brain
Furthermore when one experiences hearing loss they should use hearing aids; also avoid head injuries and sleep between six and eight hours per night. Young people who change their lifestyle this way will enable their brains to function optimally long into their old age.
Your brain health tomorrow can be significantly affected if you take proactive steps today. Make these tips part of your daily routine and in the future you will have a healthier, sharper mind and not have to face the pain of going through Dementia.
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