While you cannot yet fully prevent dementia, recent studies suggest that certain lifestyle changes can reduce the risk of developing this condition. Therefore, adopting these simple lifestyle practices from Evoke Neuroscience today might well offer significant protection for your cognitive health against dementia and other similar cognitive conditions.
Embrace a Brain-Healthy Diet
Evidence suggests that what people consume can directly influence brain health. The MIND diet, a blend of the Mediterranean and DASH diets, has been linked with a reduced risk of dementia. It emphasizes regular consumption of green, leafy vegetables, fish, and nuts as part of one’s daily diet.
Physical activity is one of the most potent ways to protect the brain from dementia. An active lifestyle increases blood flow to the brain, promoting the growth of new brain cells and connections. Try to get a combination of cardio exercises such as walking, cycling, or swimming, and strength-training exercises. Also, incorporate balance and flexibility-enhancing activities like yoga into your routine.
Foster Mental Agility
To keep the mind nimble at all times, you must consider taking up new hobbies, learning a foreign language, or enrolling in a course of interest. Other than that, crossword puzzles, traditional board games, and memory-enhancing video games also stimulate different areas of the brain.
Maintain a robust social network to keep feelings of isolation and depression, which can contribute to cognitive decline, at bay. First of all, volunteering effectively boosts mental and physical health.
Other than that, connecting with like-minded people can have a positive impact on mental health, and lastly, regularly reaching out to friends and family members nourishes your social health.
Prioritize Quality Sleep
Research links sleep disorders to an increased risk of dementia. To ensure that your sleep habits promote good quality rest, you must establish a consistent sleep pattern by going to sleep and waking up at the same time every day.
Other than that, you should make your sleep environment conducive to rest. Dim lights, cool temperatures, and minimal noise can lead to better sleep. Lastly, if possible, you must limit your naps. If needed, keep your needed naps short and early in the afternoon.
Regular Health Check-Ups
Regular check-ups are highly needed for detecting any health problems early on. For one, high blood pressure during mid-life increases the risk of cognitive decline in later years. Other than that, you must keep your cholesterol and sugar levels in check. That’s because high cholesterol and diabetes can damage heart health and blood vessels, increasing your dementia risk.
Limit Your Alcohol Use And Avoid Smoking
Excessive drinking is detrimental to brain health and can increase the risk of dementia. If you drink, stick to moderate amounts—as a guideline, that’s up to one drink a day for women and up to two drinks a day for men. Other than that, heavy smoking damages brain cells, thereby increasing the risk of dementia. So if you smoke, seek help to quit for immediate dementia prevention.
Nurture a Positive Mental Outlook
Lastly, Evoke Neuroscience believes that good mental health contributes significantly to brain health. For one, prolonged stress can damage the brain. For that, you must engage in stress-relieving activities such as yoga, meditation, or mindful breathing. Also, seek treatment if you are dealing with depression, anxiety, or other mental health issues.