These simple suggestions can give you peace of mind.
According to the Centers for Disease Control and Prevention, 5.8 million Americans have Alzheimer’s disease and related dementias. This number is projected to increase to 14 million by 2060.
In honor of World Brain Day on Monday, Georgia neurosurgeon Betsy Grunch shared her 10 recommendations for reducing the risk of dementia.
Exercise regularly
Adults should aim for 150 minutes of moderate-intensity physical activity and two days of muscle strengthening per week for overall health. Walking is a good way to get in those recommended minutes.
People who walk about 9,800 steps — about five miles — a day are 51% less likely to develop dementia than those who don’t walk often, a 2022 Harvard study found.
“Physical activity increases blood flow to the brain, promotes the growth of new brain cells and cognitive function,” Grunch explained in a TikTok with 554,400 views.
Prioritize sleep
“Seven to nine hours of sleep a night can increase memory consolidation, information processing and increase the removal of toxins from the brain,” Grunch said.
Anything less can present trouble. A 2021 Harvard Medical School study found that people who get less than five hours of sleep a night are twice as likely to develop dementia as those who get six to eight hours of sleep.
Eat a healthy diet
“Feeding your brain with vegetables, fruits, whole grains, lean protein and healthy fats can ensure optimal cognitive function,” Grunch advised.
The MIND diet, a blend of the Mediterranean diet and the DASH (to relieve high blood pressure) diet, was developed specifically for brain health.
The MIND diet emphasizes green leafy vegetables – the darker the better, such as kale, spinach and collard greens – and berries over other fruits.
Challenge your mind
“Engaging your brain on puzzles, crosswords, or new activities can help keep your brain sharp,” Grunch urged.
Also, consider playing board games and taking adult education classes.
Manage stress
“Participating in techniques like meditation, deep breathing and yoga can help reduce the stress that negatively affects our brain health,” Grunch said.
Be social
General surgeon Dr. Vivek Murthy has drawn attention to a nationwide epidemic of loneliness and social isolation, pointing out that a lack of social connection increases the risk of early death.
Grunch says maintaining strong ties to friends and family can improve cognitive function and emotional well-being.
Protect your head
Grunch says it’s important to wear a helmet when playing sports and riding a bike. Use seat belts in cars and try to prevent falls to protect your brain from injury, she added.
Avoid cigarettes and reduce alcohol intake
Smoking and drinking can damage brain cells and lead to cognitive decline, warns Grunch.
“There is simply no completely ‘safe’ level of drinking,” an alcohol researcher declared this week.
Stay hydrated
Proper hydration will help keep your brain healthy, Grunch said.
Guidelines suggest consuming ½ ounce to 1 ounce of water per pound of body weight each day.
That’s 100 ounces for a 200-pound man who doesn’t plan on doing heavy work.
Focus on mental health
“Don’t forget that you are no. 1 and engage in activities that will keep you healthy and, more importantly, happy,” Grunch concluded.
#Neurosurgeon #reveals #simple #ways #reduce #dementia #risk
Image Source : nypost.com