Contributed by: TELUS Health
Millions of people worldwide have dementia with ten million new cases developing each year, according to the World Health Organization.
Given the rise in incidences of dementia and the emotional and financial toll it takes on families and caregivers, it’s no wonder brain health and memory loss are top health concerns today. And while there is no cure for dementia, there are things you can do to support the health of your brain.
Engage in regular physical activity
Physical activity is associated with the creation of new brain cells, mostly in the learning and memory areas of the brain. Aerobic activity, such as running or swimming, helps increase certain chemicals in the brain that contribute to mental alertness and focus. Even low-intensity exercise, such as stretching and balance, was shown to keep cognitive decline from advancing in adults with mild memory problems.
Get a good night’s sleep
Think of a good night’s sleep as a way to detox the brain and to transform temporary memories into long-term ones, whereas impaired sleep is a risk factor to brain health. Quality sleep—7 to 9 hours each night, experts advise—is associated with improved learning and memory.
Eat for brain health
The Mediterranean diet has been significantly linked to many health benefits, including reduced risk of dementia and Alzheimer’s disease. Foods, such as fish with omega-3 fatty acids, leafy greens, fruit, whole grains, and olive oil have antioxidant and anti-inflammatory properties. Likewise, diets consisting of foods that may cause inflammation, such as those with saturated fats, added refined sugar, and processed foods, have been associated with an increased risk of dementia.
Keep learning, solving… and building
Cognitive reserve is how the brain effectively adapts and functions even through age-related changes or damage. Building cognitive reserve is key to protecting against cognitive decline. Factors, such as having a formal education or a complex occupation as well as participating in lifelong learning and engaging activities—such as reading, playing an instrument, and solving puzzles—were shown to contribute to cognitive reserve.
Connect with friends and family
Strong social ties are vital, providing you with practical and emotional support. Social relationships support not only your mental health, helping to stave off symptoms of depression and anxiety, but have also been associated with sustained cognitive functioning and reduced risk of dementia.
Manage stress
Some stress can be beneficial, driving us to tackle challenging situations that arise. But prolonged stress has been linked to adverse changes to the brain and a decline in cognitive processes, such as problem-solving and memory. Many tips suggested here can help you manage stress, such as physical activity and connecting with loved ones. Other ways to reduce stress include meditation, mindfulness exercises, and engaging in self-care practices.
Abstain from or limit alcohol and avoid smoking
Several risk factors have been linked with dementia, including smoking and excessive alcohol use. Smoking increases the risk of damage to blood vessels in the brain, a risk factor for dementia. Heavy alcohol use is also associated with changes in the brain’s structure and many diseases of the brain, all risk factors for dementia.
See your doctor regularly
Regular checkups and screenings can help you to prevent or manage conditions, such as high blood pressure and diabetes, which may be risk factors for cognitive decline. Note that some dementia symptoms may be attributed to other conditions. So, if you have questions or concerns about memory loss, it’s best to raise them with your doctor.
Health experts often give similar recommendations with the aim of helping to boost overall health and wellbeing. But it’s clear to see that the tips here are also in support of cognitive function, memory, and long-term brain health—all the more reason to give them a try.
This information is provided to supplement the care provided by your health care provider and is not to be used as a substitute for professional medical advice. Always seek the advice of your health care provider if you have questions about a medical condition or plan of treatment.