Worried about dementia or concerned about your memory? Dr. Sabina Brennan, a renowned neuroscientist, offers practical tips to help lower your risk.
Our brain is a fascinating and crucial organ, yet we often overlook its care in our regular health routines. As the global population ages, the number of people with dementia is projected to rise to 132 million by 2050. Although there’s no cure yet, certain lifestyle choices can help reduce the risk.
Here are six strategies recommended by Dr. Brennan:
1. Get Enough Sleep:
Sleep is essential for brain health, but many of us don’t get the 7-8 hours needed. Only about one in three people get enough sleep, making sleep deprivation a global concern. Going to bed and waking up at the same time every day helps. During sleep, our brain detoxifies, clearing out harmful toxins like beta-amyloid, which is linked to Alzheimer’s.
A lack of quality sleep prevents the brain from doing this, leading to harmful build-ups that disrupt communication between nerve cells and cause brain damage. Consistent sleep patterns, including periods of both REM and non-REM sleep, are critical.
2. Manage Stress:
Stress isn’t all bad; a healthy amount keeps the brain engaged. However, chronic stress can harm your brain’s function, leading to issues like abnormal heart rate, high blood pressure, and even brain shrinkage. Brennan recommends finding excitement in life’s challenges. Embracing activities that stimulate your brain can improve its resilience and keep it healthy.
3. Stay Social:
Loneliness negatively impacts brain health, raising the risk of dementia. Engage in social activities, even for just ten minutes daily. Doing so increases brain volume and efficiency. Activities like reading, playing games, or other hobbies can delay memory decline in older adults.
4. Limit Alcohol Consumption:
Excessive drinking is linked to higher risks of brain damage and dementia. Current guidelines suggest no more than 14 units of alcohol per week. Exceeding this increases the risk of hippocampal damage, crucial for memory.
5. Exercise Regularly:
Physical activity is not just good for your body but essential for brain health. Regular exercise helps maintain cognitive function and can reduce the risk of dementia. Even low to moderate exercise levels can make a difference over time, improving memory and learning skills.
6. Smile More:
Smiling can trigger happiness and enhance brain health. When you smile, your brain releases dopamine, serotonin, and endorphins, which boost your mood and overall mental wellbeing. These chemicals also help lower blood pressure and reduce stress.
Dr. Sabina Brennan, a psychologist and neuroscientist at Trinity College Dublin, focuses her research on understanding dementia risk and prevention. For more detailed insights and practical tips, her book “100 Days to a Younger Brain” provides a comprehensive guide to boosting brain health and preventing cognitive decline.
