Dementia is not an inevitable consequence of aging, and making lifestyle changes early on can significantly reduce your risk of developing it later in life. According to research, around 40% of dementia cases could be prevented or delayed by adopting healthy habits.
Here are six simple ways to promote brain health and lower your risk of dementia:
1. Good Nutrition: Focus on a Mediterranean-style diet rich in whole grains, vegetables, fruits (especially berries), nuts, beans, and oily fish. Limit pastries, sweets, fried foods, and cheese.
2. Stay Hydrated: Aim for 60% water composition in your body by drinking plenty of water throughout the day. Dehydration can impair brain function, memory, attention, concentration, and reaction time.
3. Reduce Alcohol Consumption: Limit weekly intake to 14 units or less, as excessive alcohol consumption increases dementia risk by 1%. Drinking too much also raises cancer, stroke, and heart disease risks.
4. Keep Active: Aim for at least 150 minutes of moderate-intensity physical activity per week or 75 minutes of high-intensity exercise. Even 7,500 steps daily can improve brain volume and function.
5. Socialise Often: Cultivate strong social connections by living with others, participating in community groups, or seeing friends and family regularly. This can slow cognitive decline and stimulate attention and memory.
6. Keep Learning: Engage in activities that challenge your mind, such as learning a new language, trying a new sport, playing a musical instrument, or doing puzzles. Continuing to learn throughout life can lower dementia risk by 7%.
Remember to also prioritize hearing aids for hearing loss, avoid traumatic brain injuries, and aim for 6-8 hours of sleep per night to further reduce your risk of dementia.
By adopting these simple habits in your 20s and 30s, you’ll be taking proactive steps towards a healthier brain and a lower risk of developing dementia later in life.
Source: https://www.psypost.org/the-brain-boosting-blueprint-6-lifestyle-tips-to-reduce-dementia-risk/