Dementia is not an unavoidable part of getting older. Research suggests that approximately 40% of dementia cases could be avoided or postponed by making specific lifestyle changes.
Currently, 12 identified risk factors can be modified to reduce the likelihood of developing dementia. By prioritizing these factors and consistently taking proactive measures from an early age, you can significantly influence your brain health and general well-being while also lowering your risk of experiencing dementia in the future.
Here are six of the most important lifestyle changes you can make while you’re young in order to look after your brain health:
1. Eat nutritious food
Maintaining proper nutrition is crucial for several reasons.
Despite the brain accounting for only 2% of our body weight, it utilizes approximately 20% of our daily energy intake. This underscores the significance of good nutrition for brain health.
Furthermore, a balanced diet assists in weight management and reduces the risk of diabetes, both of which have been linked to a 1% higher likelihood of dementia. Additionally, a healthy diet can help prevent hypertension, which is associated with a 2% increased risk of dementia.
A Mediterranean diet variation is ideal for promoting brain health. Numerous studies have indicated that the Mediterranean diet is correlated with improved brain function and a reduced risk of dementia.
To promote a healthy brain, consider incorporating abundant whole grains, vegetables, fruits (especially berries), nuts, legumes, and oily fish into your meals. It's important to limit the consumption of pastries, sweets, fried foods, and cheese. In the majority of cases, making improvements to your diet will enhance your brain health more effectively than taking specific vitamin and mineral supplements unless you have a nutrient deficiency.
2. Water is your best friend
It is widely believed that the human body is composed primarily of water, approximately 60%. Maintaining proper hydration levels is essential for supporting brain function and overall health.
A lack of adequate hydration can negatively impact physical and mental performance by increasing fatigue sensations and reducing the brain's efficiency. Dehydration also influences memory, attention, focus, and reaction time.
Proper hydration is crucial for optimal brain function and preventing a significant decline in cognitive abilities.
3. Cut down on alcohol
Research indicates that consuming excessive alcohol can elevate the risk of developing dementia by 1%.
Alcohol not only impacts cognitive function but also leads to changes in the brain's structure. Studies have shown a connection between alcohol consumption and the loss of neurons (cells responsible for brain signalling), reduction in white matter (nerve fibre networks facilitating communication between brain regions), and overall volume loss, all of which influence brain function.
Consuming over 21 units of alcohol weekly is linked to a higher risk of dementia. Additionally, alcohol consumption increases the risk of certain cancers (such as mouth, throat, and breast cancer), as well as stroke and heart disease.
4. Stay active
Physical activity has numerous advantages for the brain. It promotes increased blood circulation to the brain, which is beneficial for optimal functioning, reduces inflammation, and boosts brain activity and volume, leading to improved efficiency. These alterations greatly benefit long-term brain health and are believed to guard against cognitive decline.
It is advisable to strive for a minimum of 150 minutes of moderate-intensity physical activity each week, or at least 75 minutes of high-intensity exercise per week, or a combination of both. However, even if this target seems unattainable, studies indicate that as few as 7,500 steps per day are sufficient to enhance brain volume.
5. Meet friends and socialise
Social isolation and feeling lonely are linked to a higher risk of depression and cognitive decline. However, studies have shown that strong social connections, such as living with others, participating in a weekly community group, or regularly seeing family and friends, are associated with a slower rate of cognitive decline. Socializing can boost our attention and memory and reinforce our brain's networks. Engaging in volunteering, participating in local community activities, or meeting friends for a meal or a chat on a weekly basis are all excellent ways to maintain a healthy brain.
6. Keep learning
Even if you completed your schooling years ago, it's important to keep learning. Research indicates that continuous learning can help protect the brain, with studies showing that individuals who pursue learning throughout their lives have a 7% reduced risk of developing dementia.
Some excellent activities for maintaining brain health involve acquiring a new language, attempting a different sport, engaging in playing a musical instrument, and solving puzzles.
In addition to these suggestions, there are other ways to reduce your chances of developing dementia, such as using hearing aids if you have hearing loss, preventing traumatic brain injuries, and striving for six to eight hours of sleep each night.
The brain is likely the most crucial organ in our bodies. If you care for it when you are young, you will help maintain its proper function as you age.
Follow us
