Worried about dementia? Concerned about your memory? Dr. Sabina Brennan, a well-known neuroscientist, offers practical tips to help keep your brain healthy.
Our brain is indispensable, yet we often neglect it. As the global population ages, the number of people with dementia is expected to jump to 132 million by 2050, according to Dr. Brennan in her book “100 Days to a Younger Brain.” While there’s no cure for dementia yet, making certain lifestyle changes can significantly lower your risk. Here are six practical strategies recommended by Dr. Brennan.
First, prioritize sleep. Getting 7 to 8 hours of sleep each night is crucial for brain health, but only one in three people currently do. Sleep helps detoxify the brain by clearing out waste products that build up during the day. Without enough sleep, harmful proteins like beta-amyloid accumulate, leading to Alzheimer’s and dementia. Establish a consistent sleep routine to ensure you’re getting both REM and non-REM sleep, as both are essential for brain function and memory.
Second, manage your stress. Chronic stress can harm your brain, affecting memory and learning capabilities. However, some stress can be beneficial by keeping life interesting and challenging. To manage stress, find excitement in small, everyday activities. Staying positive and engaging in mentally challenging tasks can help protect your brain from stress-related damage.
Third, combat loneliness. Social isolation can negatively impact sleep, stress levels, and cognitive function, increasing the risk of dementia. Spending just ten minutes a day on social activities can significantly improve brain health by enhancing brain volume and network efficiency.
Fourth, drink alcohol in moderation. Excessive drinking can lead to high blood pressure and poor blood flow, damaging both the heart and brain. Aim to drink no more than 14 units of alcohol per week to minimize the risk of cognitive decline and dementia.
Fifth, make exercise a part of your daily routine. Physical activity boosts brain health, improves memory, and reduces the risk of dementia. Even low to moderate exercise levels can be highly beneficial, so find an activity you enjoy and stick with it.
Finally, don’t underestimate the power of a smile. Smiling releases chemicals like dopamine, serotonin, and endorphins, which enhance happiness and brain health. By smiling and seeing others smile, you can improve memory and overall brain function.
Dr. Sabina Brennan is a research psychologist and professor at Trinity College Dublin. Her work focuses on understanding dementia and how to prevent cognitive decline. For more tips on maintaining brain health, check out her book “100 Days to a Younger Brain.”
