Neurologists share 8 hacks to avoid dementia
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Dementia is one of the most serious brain disorders as the disease interferes with a person's ability to function independently. What’s worse is that the disease progresses and no cure has been found yet.
Below are 8 hacks shared by neurologists that will not only reduce your risks of getting dementia but will also improve the quality of your life.
1. Exercise your brain
"Just like a muscle, if you're not strengthening your mind, your health may suffer.” Exercising your brain is just as important as exercising your muscle. Credit: Shutterstock.
Dr Douglas Scharre, a neurologist at The Ohio State University Wexner Medical Center, advised that we must consistently use our brain to keep it healthy as we age.
"Just like a muscle, if you're not strengthening your mind, your health may suffer,” he said.
The expert also suggested activities to exercise your brain: "Play games, work puzzles, read, travel, exercise, invent, innovate, play a musical instrument, write a story, write a letter, write a blog, volunteer, teach, lend a helping hand, join a group, go to a play or concert or lecture, or participate in research."
2. Exercise your body
People who are more physically active experience less cognitive decline. Credit: Shutterstock.
A group of South Korean scientists recently studied a group of people who were genetically predisposed to Alzheimer's disease. Their observation? Individuals who were more physically active experienced less cognitive decline. The South Korean study published in the journal Neurology is also supported by CNN medical respondent and neurosurgeon Dr. Sanjay Gupta.
In his book, Keep Sharp, Dr Gupta said: "Exercise, both aerobic and anaerobic (strength training), is not only good for the body; it's even better for the brain.”
"The connection between physical fitness and brain fitness is clear, direct, and powerful," he added.
3. Stay socially engaged
Socializing is an excellent way to keep your brain active. Credit: Shutterstock.
Dr Scharre recommends participating in socialising activities to keep your brain active.
"Involve yourself in a discussion that allows for you to make associations, judgments, deductions and assessments based on life experiences," he said.
4. Keep your heart healthy
People with vascular illnesses, such as diabetes and high blood pressure, are more likely to develop dementia. Credit: Shutterstock.
A long-term study published in the journal JAMA Neurology, claims that people who had the highest rates of vascular illness — such as diabetes and high blood pressure — also had the highest risk of developing dementia.
5. Get enough quality sleep
People in their 50s who sleep less than six hours a night increase their chances of developing dementia by 30%. Credit: Shutterstock.
A study recently published in the journal, Nature Communications, says that adults over the age of 50 who sleep less than six hours a night increased their chances of developing dementia in their later years by 30%.
The authors wrote: "These findings suggest that short sleep duration in midlife is associated with an increased risk of late-onset dementia."
Experts also advise that adults of all ages should aim to have seven to nine hours of sleep each night.
6. Eat a healthy diet
“Brain foods” such as vegetables, fruits, and healthy oils should be at the top of your grocery list for a healthy brain. Credit: Shutterstock.
Scharre recommends opting for a Mediterranean diet — which includes plenty of fruits and vegetables, whole grains, fish, and healthy fats like olive oil and nuts — for better brain health.
"These items aren't only linked to boosting the brain power of elderly people, but they've also been shown to be even more beneficial to your health than a low-fat diet by protecting against type 2 diabetes, preventing heart disease and stroke and reducing muscle weakness and frailty in aging bones," the doctor said.
Foods you need to avoid for a healthy brain are simple: processed foods and high-sugar foods.
7. Protect your hearing
Hearing impairment is linked with dementia according to an audiologist. Credit: Shutterstock.
Dr. Hope Lanter, an audiologist at hear.com says that one of the early signs of dementia and many other conditions is hearing loss.
"Proper hearing care is a vital component to a healthy life, and there are ways to help lessen the risk of losing your hearing."
Further, a recent study says that older adults who start losing both vision and hearing are more likely to develop dementia than those who have no impairments at all. Protect your hearing by wearing ear protection when doing a noisy activity such as lawn mowing. Also, try to avoid noisy places to lessen your exposure to noise pollution.
8. Stop smoking
Expert says smoking hinders brain function. Credit: Shutterstock.
Dr Scharre said that one of the reasons smoking is bad for your health is that it can cause dementia.
"One study proved that smoking just one cigarette a day for an extended period can reduce cognitive ability, and smoking 15 cigarettes daily hinders critical thinking and memory by almost 2 per cent. When you stop smoking, your brain benefits from increased circulation almost instantly."
In these trying times, we should take care of our health. Don’t forget to remember that a healthy brain means a healthy life!
What do you do to improve your well being daily?
Below are 8 hacks shared by neurologists that will not only reduce your risks of getting dementia but will also improve the quality of your life.
1. Exercise your brain
"Just like a muscle, if you're not strengthening your mind, your health may suffer.” Exercising your brain is just as important as exercising your muscle. Credit: Shutterstock.
"Just like a muscle, if you're not strengthening your mind, your health may suffer,” he said.
The expert also suggested activities to exercise your brain: "Play games, work puzzles, read, travel, exercise, invent, innovate, play a musical instrument, write a story, write a letter, write a blog, volunteer, teach, lend a helping hand, join a group, go to a play or concert or lecture, or participate in research."
2. Exercise your body
People who are more physically active experience less cognitive decline. Credit: Shutterstock.
In his book, Keep Sharp, Dr Gupta said: "Exercise, both aerobic and anaerobic (strength training), is not only good for the body; it's even better for the brain.”
"The connection between physical fitness and brain fitness is clear, direct, and powerful," he added.
3. Stay socially engaged
Socializing is an excellent way to keep your brain active. Credit: Shutterstock.
"Involve yourself in a discussion that allows for you to make associations, judgments, deductions and assessments based on life experiences," he said.
4. Keep your heart healthy
People with vascular illnesses, such as diabetes and high blood pressure, are more likely to develop dementia. Credit: Shutterstock.
5. Get enough quality sleep
People in their 50s who sleep less than six hours a night increase their chances of developing dementia by 30%. Credit: Shutterstock.
The authors wrote: "These findings suggest that short sleep duration in midlife is associated with an increased risk of late-onset dementia."
Experts also advise that adults of all ages should aim to have seven to nine hours of sleep each night.
6. Eat a healthy diet
“Brain foods” such as vegetables, fruits, and healthy oils should be at the top of your grocery list for a healthy brain. Credit: Shutterstock.
"These items aren't only linked to boosting the brain power of elderly people, but they've also been shown to be even more beneficial to your health than a low-fat diet by protecting against type 2 diabetes, preventing heart disease and stroke and reducing muscle weakness and frailty in aging bones," the doctor said.
Foods you need to avoid for a healthy brain are simple: processed foods and high-sugar foods.
7. Protect your hearing
Hearing impairment is linked with dementia according to an audiologist. Credit: Shutterstock.
"Proper hearing care is a vital component to a healthy life, and there are ways to help lessen the risk of losing your hearing."
Further, a recent study says that older adults who start losing both vision and hearing are more likely to develop dementia than those who have no impairments at all. Protect your hearing by wearing ear protection when doing a noisy activity such as lawn mowing. Also, try to avoid noisy places to lessen your exposure to noise pollution.
8. Stop smoking
Expert says smoking hinders brain function. Credit: Shutterstock.
Dr Scharre said that one of the reasons smoking is bad for your health is that it can cause dementia.
"One study proved that smoking just one cigarette a day for an extended period can reduce cognitive ability, and smoking 15 cigarettes daily hinders critical thinking and memory by almost 2 per cent. When you stop smoking, your brain benefits from increased circulation almost instantly."
In these trying times, we should take care of our health. Don’t forget to remember that a healthy brain means a healthy life!
What do you do to improve your well being daily?
