Maintaining a healthy brain
Much has been written about keeping our aging bodies as healthy as possible, but what about our aging brains? Is there any way to avoid getting dementia?
Well, although one cannot control every aspect that can lead to dementia, there are many things one can do to lower their chances of being diagnosed with a dementia-related condition. You've likely heard that completing puzzles or playing word games will help you avoid dementia, but there are so many other ways you can lower your risk.
1. Be physically active - According to Dr. Sanjay Gupta, this is the single most important activity one can do to improve brain function and resiliency to disease. Studies have shown that even a few minutes of exercise each day will boost your brain health.
Simple ways to increase physical activity include parking further from the store so you walk farther or following a simple 10-minute home routine once or twice a day. Aerobic exercise, such as running or doing Zumba, will preserve existing brain cells and encourage new ones to develop.
2. Be mentally active - Stay intellectually engaged in meaningful activities that bring joy such as volunteer work or hobbies. Learning a new skill or language will also increase one's mental capacities.
Research has shown that activities where one's mind is challenged, such as learning a new musical instrument, provide more benefit than simply doing repetitious brain work such as crossword puzzles. "Use it or lose it" is a truthful adage when it comes to brain health.
3. Rest your brain - Sleep is so important to brain health as this is the time for it to restore itself from the day's activity and the deep sleep phase is when we experience memory consolidation. Many people do not get the recommended six to seven hours per night that contributes to optimum health overall.
One can encourage a more restful night by cutting out screen time for at least an hour before laying down to sleep, listening to soothing music or meditations, and keeping the temperature of the room cool with good airflow. A little snack before resting helps some calm as well but may cause problems for others, so do whatever works best for you in that realm.
4. Rest your body - Along with the importance of sleep mentioned above, brain health also requires one to give their body a break from stress. This includes emotional stress as well as physical stress.
Taking a walk in nature, spending time with friends, and participating in pleasurable activities are all ways one can decrease their emotional stress. Managing physical stress includes keeping healthy through lifestyle and dietary choices. Watch chronic illnesses such as diabetes and high blood pressure.
5. Fuel your brain - Eating healthy contributes to a decreased risk of many chronic illnesses, including dementia-related conditions. Some research suggests that a Mediterranean-style diet full of fish, green leafy vegetables, whole grains, olive oil, and nuts leads to a decreased incidence of Alzheimer's disease specifically.
Although a direct correlation has not been established with any specific diet, some tenants are known to be true to decrease the incidence of dementias: control blood sugar levels, stay well hydrated, eat plenty of omega-3s, and watch portion control.
6. Connect with others - We humans are social beings so it is no surprise that we need meaningful interactions with others, including pets. These relations provide purpose in life, combat depression, reduce stress, keep one active, and fill our need for community.
Additionally, strong social relationships enhance the brain's ability to adapt, enhance, and preserve one's cognitive abilities. Those who report fulfilling social interactions experience the slowest rate of memory decline.
These tips are ways to maintain brain health while it is still intact, and can also be used at times to slow the progression of or manage the symptoms related to dementia conditions. Please review the following sites for more information related to maintaining a healthy brain.
