Are you worried about getting dementia or noticing changes in your memory? Neuroscientist Dr. Sabina Brennan offers some practical advice to help reduce the risk of dementia in her book, “100 Days to a Younger Brain.” Here’s a breakdown of her tips:
1. Prioritize Sleep
Sleep is crucial for keeping your brain healthy. We should all aim for 7 to 8 hours of sleep each night, but many of us fall short. Consistently going to bed and waking up at the same time helps our brains clear out toxins, including harmful beta-amyloid proteins linked to Alzheimer’s disease.
2. Manage Stress
Everyone experiences stress, but how you handle it makes a difference. Regular exposure to stress without proper management can affect your brain’s ability to learn and remember. Dr. Brennan suggests looking at stressful situations as challenges rather than threats. This approach can turn stress into a motivation booster and protect your brain from long-term damage.
3. Stay Social
Loneliness can severely impact your brain. Engaging in just ten minutes of social activities daily can help maintain brain health and fend off dementia. Simple hobbies and interactions can keep your brain active and healthier for longer.
4. Limit Alcohol Intake
Drinking too much alcohol can harm your brain. Government guidelines suggest no more than 14 units of alcohol per week. Drinking more than this can significantly increase your risk of brain damage and dementia. Cutting back on alcohol can protect your brain over time.
5. Exercise Regularly
Physical activity isn’t just good for your body; it’s essential for your brain, too. Exercising every day helps maintain your brain health and boosts memory skills. Even if you start later in life, being active can help protect against cognitive decline.
6. Smile More
Smiling and experiencing happiness release chemicals like dopamine, serotonin, and endorphins that improve brain health. These chemicals help reduce blood pressure, boost your immune system, and lower stress. So, don’t underestimate the power of a smile!
These lifestyle changes might seem simple, but they can have a significant impact on your brain health and help reduce the risk of dementia. Making small adjustments in your daily routine could make a big difference in the long run.
