Table of contents:
- There are various ways you can do to prevent dementia
- 1. Exercise regularly
- 2. Maintain a healthy diet
- 3. Keep your weight
- 4. Stop smoking
- 5. Get enough sleep
Dementia is a chronic neurological disorder in which brain cell death causes memory loss and decreased thinking. Ordinary people often refer to this disease as "dementia". The symptoms of dementia can get worse over time. There is no sure way to prevent dementia. However, making lifestyle changes as early as possible can help lower your risk of developing dementia as you get older. What can you do to prevent dementia?
There are various ways you can do to prevent dementia
Various studies show that nearly 76 percent of cases of cognitive decline in the brain are influenced by poor lifestyle and environmental factors. To prevent dementia and other serious health conditions, you should start changing your lifestyle and do the following five things:
1. Exercise regularly
Regular exercise is the most effective way to ward off cognitive decline due to dementia and reduce the risk of Alzheimer's disease. What's more, regular exercise can also slow further nerve damage to the brain in people who already develop cognitive problems. Exercise protects against Alzheimer's by stimulating the brain's ability to maintain old neural connections and also make new ones.
A good workout session should consist of a variety of cardio training, strength training (weights), and balance or flexibility. Cardio exercises help the heart pump more fresh blood to the brain which can be used as energy. Strength training is useful for building muscle mass to pump the brain work. Balance and coordination exercises can help you stay agile and avoid falls that can lead to head injuries. Head injury is a risk factor for dementia and Alzheimer's.
The combination of all these exercises has been shown to drastically reduce the risk of Alzheimer's by up to 50 percent. Exercise regularly for at least 150 minutes a week - 30 minutes five days a week. The ideal exercise intensity is characterized by a little breathless, but still able to chat casually.
2. Maintain a healthy diet
There are at least six healthy eating rules that you must live by to prevent dementia, namely:
Eat more complex carbohydrates (e.g. wheat and whole grains, brown rice, potatoes, corn and sweet potatoes), protein, and also good fats (eg salmon, nuts, seeds, olive oil). These three nutrients can offset the negative effects of simple carbohydrates because the body takes longer to digest them, which slows down the absorption of other nutrients in your diet, including carbohydrates.
Eat less sugar. Sugar includes simple carbohydrates which are the main enemy of the body, especially if you are trying to prevent dementia and Alzheimer's.
Limit salty foods and high in trans fats. Too much salt increases your blood pressure, which puts you at risk for developing certain types of dementia. Likewise with high cholesterol.
Eat little, but often. It is better to eat six times a day in small portions than to eat three times a day but the portions are abundant, to keep blood sugar levels stable.
Also limit your alcohol consumption. Excessive drinking is linked to brain tissue damage that triggers symptoms of dementia.
Eat lots of omega-3. Scientific evidence suggests that the DHA present in healthy fats can help prevent Alzheimer's disease and dementia by reducing beta-amyloid plaques.
3. Keep your weight
Being overweight can raise blood pressure, which increases your risk of developing dementia. This risk will be higher if you are obese. In addition, maintaining a healthy body weight will also reduce the risk of type 2 diabetes, stroke, heart disease, and dementia. The simplest way to start controlling your weight is to record everything you eat each day in a food diary.
4. Stop smoking
If you already smoke, try to quit. Smoking causes blood vessels to constrict, which can lead to a rise in blood pressure. Hypertension then increases your risk of developing dementia. One study found that smokers over the age of 65 had an almost 80% higher risk of Alzheimer's than those who never smoked. When you quit smoking, you can feel the health benefits right away.
5. Get enough sleep
If you are in a bad mood as if the world ends with sleep deprivation, watch out. You may be at higher risk for symptoms of Alzheimer's disease. It's common for people with dementia and Alzheimer's disease to suffer from insomnia or other sleep problems.
However, new research shows that sleep disturbance is not only a symptom of Alzheimer's, but also a risk factor. Poor quality sleep increases the brain's production of beta-amyloid "junk" protein, which is linked to the development of symptoms of dementia and Alzheimer's. A good night's sleep is especially necessary to get rid of brain toxins and the formation of stronger memories. In general, adults need at least 8 hours of sleep per night.
