Worried about dementia or your memory? Dr. Sabina Brennan, a globally respected neuroscientist, offers practical tips to keep your brain healthy and reduce the risk of dementia.
Our brain is incredibly important, yet we often neglect its care. As the global population ages, the number of people with dementia could reach 132 million by 2050. Since there’s no cure for dementia, focusing on lifestyle choices is essential. Here are six ways recommended by Dr. Brennan to lower your risk:
1. Prioritize Sleep:
Many of us don’t get the recommended 7-8 hours of sleep. Regular sleep schedules help detox the brain, clearing out harmful waste products accumulated during the day. Missing sleep can lead to the buildup of beta-amyloid, a protein linked to Alzheimer’s. Maintaining a routine and ensuring both REM and non-REM sleep can help keep your brain healthy.
2. Manage Stress:
Stress can harm your brain, affecting learning and memory. Prolonged stress can raise blood pressure and damage blood vessels, leading to reduced brain volume. To combat this, find excitement in small challenges and stay positive. Engaging in mentally stimulating activities can also help.
3. Combat Loneliness:
Loneliness negatively impacts brain health, affecting sleep, stress responses, and cognitive functions. To prevent loneliness, engage in at least ten minutes of social activity daily. Social interactions boost brain volume and efficiency. Hobbies and social activities can delay memory decline in those at risk of dementia.
4. Limit Alcohol:
Moderate to heavy drinking can damage the hippocampus, a key area for memory. The guidelines suggest no more than 14 units of alcohol per week. Even moderate drinking increases the risk of brain damage, so limiting alcohol is crucial for brain health.
5. Exercise Regularly:
Physical activity is essential for brain health. Regardless of age, regular exercise helps maintain memory and cognitive function. Even low to moderate exercise levels can reduce dementia risk. Starting now can significantly benefit your brain in the long run.
6. Smile More:
Smiling releases chemicals like dopamine, serotonin, and endorphins, boosting happiness and brain health. These chemicals improve mood and act as natural antidepressants and pain relievers. Smiling and seeing smiles can enhance brain function and neuroplasticity, protecting against stress and anxiety.
Dr. Sabina Brennan emphasizes the importance of these lifestyle changes in her book, “100 Days to a Younger Brain.” Simple daily actions can significantly impact brain health, helping to prevent or delay dementia. By prioritizing sleep, managing stress, staying socially active, limiting alcohol, exercising, and smiling more, you can support your brain’s well-being and longevity.
