These 5 daily habits can reduce the risk of dementia, show new research
Some simple interventions can provide better brain health.
Currently, five million Americans over 65 Live with dementia , According to centers for Disease Control and Prevention (CDC). By 2060, this number should reach more than 14 million elderly people living with memory, reflection or decision -making capacities. However, dementia is not a normal part of aging, and it is far from inevitable. Scientists say that the way you live your life has a deep impact on your cognitive health In getting older.
In fact, a February 2024 study Posted in the medical journal Jama neurology Confirms now that five key daily habits can reduce your risk of dementia. The study examined data from the Rush memory and aging project, a longitudinal study clinical pathological conducted from 1997 to 2022. Using the results of the autopsy of 754 deceased, as well as information on their style habits Previous life, researchers discovered that these easy interventions were associated with better cognitive health.
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1 Do not smoke.
There is a good chance that you already know that smoking cause cancer, but fewer people realize that smoking is also linked to dementia. According to Search for Alzheimer's United Kingdom , some studies suggest that it is because chemicals of cigarette smoke could increase oxidative stress and inflammation in the brain.
"Smoking has also been linked to damage to the external layer of the brain, called the cortex. This part of the brain becomes thinner with age. Researchers think that smoking can accelerate this process and could cause a drop in the A person's ability to think and process information, "they note.
Finally, smoking affects the heart, which can in turn increase your Risk of dementia . The organization notes that smoking can thicken your arterial walls, thus increasing your risk of heart disease, stroke and vascular dementia.
Within the following 10 years stop smoking Your risk of dementia returns to the same level of a person who has never smoked, explains the American department of veterans' affairs (VA).
2 Get the recommended amount of exercise.
THE Jama neurology The study also revealed that obtaining the amount of activity recommended - at least 150 minutes From moderate to vigorous exercise per week, has also helped to reduce the risk of dementia.
"Exercise helps to strengthen and preserve the brain as it does for muscles and bones. This is particularly true and important for brain memory centers like the hippocampus", " David Merrill , Md, phd, a geriatric psychiatrist And the director of the Pacific Brain Health Center of the Pacific Neuroscience Institute, says Better life.
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3 Bravo your alcohol consumption.
The study then revealed that limiting your alcohol consumption to the recommended amounts can also reduce the risk of dementia. To harvest healthy benefits for the brain, women should not consume more than one alcoholic drink per day and men should not consume more than two.
"Alcohol interferes with brain communication channels and can affect the appearance and functioning of the brain," said the National Institute on alcohol abuse and alcoholism .
Their experts explain that alcohol consumption can affect significant brain functions, including balance, memory, speech and judgment. "High long-term consumption causes alterations in neurons, such as reductions in their size," they write.
4 Keep your brain active.
Stay mentally engaged As you age can also help prevent dementia, suggests the study.
"Regardless of your age, or whether you are in good health or that you currently have a neurological condition, science has proven that your brain likes to learn," said Vernon Williams , Md, sports neurologist , specialist in pain management and founding director of the Center for Sports Neurology and Pain Medicine at Cedars-Sinai Kerlan-Jobe Institute.
"To what extent the brain is effective in learning or adapting can have a significant impact on how we react to a change in our environment or an injury throughout a lifetime," he continues, noting that This is known as neuroplasticity.
"Neuroplasticity is the" brain capacity to reorganize by forming new neural connections throughout life ". But here is the capture - so that the brain neurons form connections which are ultimately beneficial for an individual, these neurons must have the right type of stimulation, "he said Better life.
Read books, Play difficult games , or learning a new language can all help repel cognitive decline. However, Williams adds that even smaller challenges such as "take a different path to work in the morning or learn to make a new meal recipe" can be beneficial for brain health.
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5 Follow the mind regime or a similar plan.
Finally, the way you eat can also have a considerable impact on your risk of dementia as you age. The study determined by following the Mental food Or a comparable meal plan, you can reduce your risk of cognitive decline. AE0FCC31AE342FD3A1346EBB1F342FCB
A variation on the Mediterranean diet This is specifically targeted for brain health, the diet of the mind focuses on fresh fruits and vegetables, whole grains, healthy fats and lean proteins, including beans, legumes and nuts. It also limits your consumption of candy, sodium and saturated fats, which have all proved to be harmful to the health of the heart and the brain.
Best Life offers the most up -to -date information for high -level experts, new research and health agencies, but our content is not supposed to replace professional advice. Regarding the medication you take or any other health issue you have, always consult your health care provider directly.
