Are you worried about dementia or concerned about your memory? Renowned neuroscientist Dr. Sabina Brennan shares some effective preventive measures in her book, “100 Days to a Younger Brain.”
Our brain is a remarkable and vital organ, yet we often neglect its health. As the global population ages, the number of dementia cases is expected to rise to 132 million by 2050. While there is no cure for dementia yet, lifestyle changes can significantly reduce your risk.
1. Prioritize Sleep: Sleep is crucial for brain health, but many of us are not getting the recommended 7 to 8 hours of sleep per night. Regular sleep patterns help clear away neural toxins, including beta-amyloid, which is linked to Alzheimer’s disease. Going to bed and waking up at the same time each day ensures you get both REM and non-REM sleep, essential for cognitive function and memory.
2. Manage Stress: Constant stress can harm your brain. It affects your ability to learn and remember and can lead to physical health issues like high blood pressure. To combat stress, find excitement in everyday challenges and view them positively. This not only boosts your brain health but also enhances your ability to cope with changes as you age.
3. Stay Social: Loneliness can negatively impact your brain, leading to disturbed sleep and cognitive decline. Engaging in just ten minutes of social activity daily, such as a hobby or conversation, can increase brain volume and functionality. Social interactions help delay the onset of dementia and keep your brain engaged and healthy.
4. Limit Alcohol: Excessive drinking can damage your brain and increase your dementia risk. The safe threshold is a maximum of 14 units of alcohol per week, spread out over several days. Even moderate drinking can increase the risk of hippocampal damage, so it’s best to drink in moderation.
5. Exercise Regularly: Physical activity is crucial for brain health. Exercise enhances memory and cognitive functions, even if you start later in life. Regular physical activity can reduce the risk of dementia and keep your brain in top condition.
6. Smile More: Smiling releases feel-good chemicals like dopamine, serotonin, and endorphins that boost brain health. These chemicals improve mood, decrease stress, and can serve as natural pain relievers. Smiling and seeing smiles around you can promote a positive outlook and improve brain function.
Dr. Sabina Brennan is a research psychologist and an expert in understanding dementia prevention. For more tips on maintaining brain health, check out her book, “100 Days to a Younger Brain,” which provides a comprehensive plan to enhance your memory and cognitive functions.
