Worried about getting dementia or noticing memory issues? Dr. Sabina Brennan, a well-known neuroscientist, shares some effective tips in her book, “100 Days to a Younger Brain,” to help prevent dementia.
Our brains are incredibly important, yet we often overlook their care. As people live longer, the number of older adults with dementia may rise to 132 million by 2050. Although there’s no cure for dementia yet, adopting certain lifestyle habits can make a significant difference. Here are six ways to reduce your risk.
1. Prioritize Sleep: Aim for 7 to 8 hours of sleep each night. Sleep is crucial for clearing out brain toxins, including beta-amyloid, which is linked to Alzheimer’s. A consistent sleep schedule helps ensure you get both deep (non-REM) and dream (REM) sleep, which are essential for brain health.
2. Manage Stress: While some stress is beneficial, chronic stress can harm your brain. It affects your ability to learn and remember by continuously raising stress hormones. Manage stress through positive challenges and excitement in life, which keeps your brain engaged and resilient.
3. Stay Social: Loneliness can negatively impact your brain, leading to disturbed sleep, stress, and cognitive decline. Just ten minutes of social interaction daily can boost your brain volume and functionality. Engage in hobbies and social activities to keep loneliness at bay and your brain healthy.
4. Limit Alcohol: Heavy drinking elevates blood pressure and causes brain damage. The ‘safe’ limit is no more than 14 units per week, but even moderate drinking can triple the risk of brain damage compared to non-drinkers. Reducing alcohol intake is important for brain health.
5. Exercise Regularly: Physical activity is not just good for your body but also essential for your brain. Regular exercise at any age boosts memory and cognitive function. Start incorporating physical activity into your routine to protect your brain in later years.
6. Smile More: Smiling releases chemicals like dopamine, serotonin, and endorphins that promote happiness and reduce stress. These chemicals help optimize brain function, improve memory, and support overall brain health. Plus, smiling lowers blood pressure and enhances your immune system.
Dr. Sabina Brennan’s work focuses on understanding dementia risk factors and protective measures. Her book offers a practical 100-day program to boost brain health and delay cognitive decline.
Implementing these habits is a great start to maintaining a healthy brain and potentially preventing dementia. Take small steps daily to make a big difference in the long run.
