The 4 best ways to reduce your risk of dementia, according to doctors
These daily habits will help you keep your mind.
If you worrydeteriorate the mental faculties As you get older, you are not alone. According to a study by Alzheimer's company, more than half of the participantsfears a diagnosis of dementia, with 62% believing that this means that "life is over". Their concerns are understandable, given your risk of dementiaDouble every five years In getting older. This means that around a third of people over 90 will develop the condition.
"The largest risk factor known for Alzheimer's disease and other dementia is increasing.Monica Moreno, Principal director of care and support forAlzheimer's association. The good news, however, you can take measures to reduce your risk of this debilitating condition. "Research begins to reveal clues to other risk factors that we can be able to influence thanks to general choices of lifestyle and well-being and effective management of other health conditions", explains Moreno.
Read the rest for its best advice on how to reduce the risk of your dementia, in addition, to stimulate brain health and cognitive function.
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1 Eat a healthy and balanced diet
Elimination of red meat, added sugars and ultra-transformed foods of your diet while eating a diet based on whole plants based on plants (WFPB) canprotect brain health and reduce the risk of dementiareports the doctors committee for responsible medicine (PCRM). According to the National Institute of Aging, a particular regime -The regime of mind- promising evidence of protection against dementia. The plan of mind focuses on plants based on plants in all their form, which means eating a lot of green leafy vegetables and other vegetables, fruits, berries, whole grains, legumes, nuts, seeds, olive oil and fish.
"Eating a healthy diet is linked to cognitive performance. For example, diets emphasizing whole grains, green leafy vegetables, fish and berries are linked to better cognitive operation and can also help reduce the Risk of heart disease, "said Moreno.
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2 Get regular aerobic exercise
Several studies examining the effects of aerobic exercise on middle or older adults have found significant improvements in cognition, memory and dementia, according toA narrative review in 2021 published in theInternational Journal for Environmental Research and Public Health.AE0FCC31AE342FD3A1346EBB1F342FCB
Aerobic activities such as walking, swimming, cycling, jogging or the use of an elliptical machine raise your heart rate and increase blood flow, whichPump more oxygen and vital nutrients to your brain. This stimulates the health and the function of the brain byIncrease the production of molecules Essential for cognitive function and memory.
"Cardiovascular health and dementia are connected, so much the same things that are good for protecting your heart can also protect your brain," said Moreno. "For example, ordinary cardiovascular exercise helps increase blood flow to body and brain, and there are solid evidence that regular physical activity is linked to better memory and thought."
3 Do not smoke
Everyone knows that smoking is one of the worst things you can do for your health. But you might be surprised to learn that the risk of dementia all causesjumps by a failure of 34 percennest for 20 smoked cigarettes per day, according to a 2015 study published inPlos a. Smoking cigarettes is bad for your brain because chemicals harmful to themDestroy the gray matter from your brain - The fine outer layer of your brain (also called cerebral cortex).
Smoke toodamage your heart By increasing the formation of plates in your blood vessels and rushing into your risk of heart disease, reports centers for Disease Control and Prevention (CDC). This weakens your heart, which makes it less effective to pump blood towards your brain, which makes your risk of dementia increase andAccelerates the cognitive decline.
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4 Remain socially and cognitively committed
The most underestimated activity you can do for your brain health is to remain involved in social and leisure activities. A study in 2021 published in theJournal of Alzheimer's Disease studied the role of cognitive and social activities in the risk of dementia. Looking at more than 8,000 participants aged 50 and over, researchers found that intellectual leisure activities and social commitment can reduce the risk of dementia in the elderly. In addition, a previous study has revealed that having a wide variety of hobbies can have protective effects against dementia, with a reduction of 14% of the risk of dementia in those who have engaged in a higher number of pass -Time and social activities.
