Worried about dementia or your memory? Renowned neuroscientist Dr. Sabina Brennan shares tips to help you prevent it. Our brain is amazing but often neglected. As people live longer, the number of older adults with dementia is expected to rise to 132 million by 2050, according to Dr. Brennan’s book, “100 Days to a Younger Brain.”
Though there’s no cure for dementia, lifestyle choices can make a difference. Here are six ways to lower your risk:
1. Get Enough Sleep
Sleep is crucial for brain health, but many of us don’t get enough. The World Health Organization even calls sleep loss an epidemic. Aim for 7 to 8 hours of sleep a night. Consistent sleep schedules help your brain detoxify by clearing out waste products, including the beta-amyloid protein linked to Alzheimer’s disease. Without proper sleep, these toxins build up and impair brain function, increasing dementia risk.
2. Manage Stress
Stress can affect your brain’s ability to learn and remember. Chronic stress leads to abnormal heart rates, high blood pressure, and hardened arteries, which in turn can shrink your brain and increase dementia risk. Brennan recommends shifting your mindset to view challenges as exciting rather than stressful. This small change can help strengthen your brain and keep it resilient.
3. Stay Socially Active
Loneliness can harm your brain, leading to problems like disturbed sleep and cognitive decline. Aim for at least ten minutes of social interaction daily. Engaging in hobbies or mentally stimulating activities can protect your brain. Studies show that social activity can delay memory decline in those at risk of dementia.
4. Limit Alcohol Consumption
Heavy drinking increases your blood pressure and can damage your heart, which negatively impacts your brain. Stick to no more than 14 units of alcohol per week, as even moderate drinking can harm the hippocampus, the brain area critical for memory. Reducing alcohol intake can significantly lower your dementia risk.
5. Exercise Regularly
Physical activity is beneficial for your brain. Exercising daily can help maintain your brain’s health, regardless of age. Research suggests that staying active boosts memory and learning skills. Even starting exercise later in life can improve memory and cognitive functions.
6. Smile More
Smiling releases chemicals like dopamine, serotonin, and endorphins that make you happy and improve brain health. These chemicals lower blood pressure, boost immune function, and protect against stress and depression. Seeing others smile can also activate your hippocampus and enhance your brain’s learning ability.
By adopting these simple lifestyle changes, you can improve your brain health and reduce your risk of dementia. For more detailed advice, check out Dr. Sabina Brennan’s book, “100 Days to a Younger Brain.”
