Worried about dementia or your memory? Dr. Sabina Brennan, a globally acclaimed neuroscientist, has some effective preventive strategies for you. The brain, an incredible organ, tends to be neglected in our health routines despite its genius.
With the world’s population growing, the number of older adults with dementia is expected to rise to 132 million by 2050. Since there isn’t a cure for dementia yet, lifestyle habits are crucial. In her book, “100 Days to a Younger Brain,” Dr. Brennan offers six strategies to lower your risk and help change these statistics.
First, let’s talk about sleep. It’s crucial for brain health, but it’s surprising how many of us don’t get enough—only one in three actually meet the recommended 7 to 8 hours. Sleep helps cleanse waste products in our brain that accumulate throughout the day. Without proper sleep, these toxins, including beta-amyloid, which is linked to Alzheimer’s and dementia, can build up. Beta-amyloid plaques disrupt communication between brain cells, leading to inflammation and serious brain damage, which then heightens the risk of dementia.
Dr. Brennan advises having a consistent sleep schedule to ensure a balance of REM and non-REM sleep, both vital for brain health. Regular sleep patterns help maintain learning and memory capacity, especially in older adults.
Stress is another factor to consider. While some stress is normal, chronic stress can harm your brain by affecting learning and memory. It releases stress hormones that elevate blood pressure and reduce brain volume, increasing the risk of dementia. To combat this, Dr. Brennan encourages finding excitement in challenges and everyday experiences as a way to manage stress positively, which can protect your brain.
Loneliness is a silent threat, affecting over 9 million adults in the UK. Feeling lonely can disrupt sleep, cause abnormal stress responses, and elevate the risk of dementia. Ten minutes of social engagement daily can improve brain health. Participating in mentally stimulating activities can delay memory decline, as shown in studies where daily social activity slowed memory loss in dementia patients.
Moderate alcohol consumption isn’t as harmless as once thought. Even moderate drinking increases the risk of hippocampal damage, impacting memory. Reducing alcohol intake can lower dementia risk.
Exercise is key for brain health. It enhances memory and learning capabilities, with studies showing consistent exercise over years lowers the rate of memory decline. Starting a new routine can still make a big difference later in life.
Lastly, smiling can boost your brain health. It releases chemicals like dopamine and endorphins that enhance mood and lower stress, anxiety, and depression, while promoting neuroplasticity.
Dr. Sabina Brennan, a research psychologist and award-winning science communicator at Trinity College Dublin, specializes in understanding dementia risk. Her book, “100 Days to a Younger Brain,” offers more insights on preventing dementia by implementing small daily changes.
For more insights, check out Dr. Brennan’s new book and learn ways to boost your brain health and potentially defy dementia.
