Brain boosters: Simple lifestyle tweaks to ward off dementia

As individuals become older, they typically notice changes in the way their brain operates, particularly their memory. For some, this might raise concerns about dementia.
Dementia is a broad term that encompasses changes in cognitive skills such as remembering, thinking, reasoning, and problem solving. There are several varieties of dementia. The most prevalent is Alzheimer’s disease, and experts are still attempting to figure out what causes it.
Although age is the most significant risk factor for dementia, memory alterations are natural as we age. After age 40, the typical human brain decreases by about 5% every decade. This can have a significant effect on memory and concentration. Serious mental deterioration does not have to be a natural part of aging. In fact, certain lifestyle variables have a higher influence than your genetics on whether you acquire memory-related disorders.
No matter your age, there are things you can do to keep your brain healthy as you age.
There is no single treatment that can prevent or reverse dementia. However, researchers have found several lifestyle changes that may help prevent or slow down memory loss. The good news is that it’s never too late to develop these behaviours.

1. Keep blood pressure and cholesterol levels under control.

Your heart beats around 115,000 times every day, and each beat transports approximately 20% of the oxygen in your body to your brain. High blood pressure weakens the heart muscle and is a significant cause of strokes. Ideally, your blood pressure should not be more than 120/80.
Cholesterol plays an important role in the health of your brain and neurological system. It is suggested to have your cholesterol levels checked every four to six years.

2. Get good sleep.

According to studies, those with untreated sleep apnea have a 10-year increased risk of memory loss compared to the general population. For most people, a healthy brain requires between seven and nine hours of sleep every night.
Recommendations for memory-boosting and immune-enhancing sleep:
• Maintain a consistent bedtime and wake-up regimen.
• Turn off all gadgets one hour before bedtime.
• Do something calming before bedtime, such as listening to quiet music or practicing mindful breathing techniques.
• Go outside and catch some natural sunshine as soon as you wake up.

3. Be more conscious of your diet

First, make sure your diet is high in vitamin D, which is essential for good cognitive function. (In addition to the sun, excellent sources include tuna, salmon, milk, and vitamin D-fortified orange juice.) A six-year study of 1,600 adults connected Alzheimer’s disease to vitamin D insufficiency. “Those who were severely deficient in vitamin D were more than twice as likely to develop Alzheimer’s and dementia than those who had adequate levels,” according to an Alzheimer’s.net report on the research.
Obesity, diabetes, and high cholesterol are all risk factors for dementia, so you should discuss your diet and daily calorie consumption with your doctor. Eating more leafy greens and limiting your intake of red meat has also been linked to a lower risk of dementia. And bad news for diet soda fans: recent study shows that the artificial sweeteners used in diet beverages have been related to an increased risk of dementia and stroke.

4. Do not smoke (and avoid second- and third-hand smoke).

Smokers are 30% more likely to acquire dementia than nonsmokers. They also endanger people around them: Second-hand smoke comprises 7,000 compounds, at least 70 of which can cause cancer.
Then there’s thirdhand smoke, which isn’t really smoke. Cigarette smoke residue is responsible for the distinct Odor on clothing or in a place. The residue itself can emit substances that are hazardous to the brain.

5. Create social relationships.

According to a new study, adults over the age of 55 who regularly attend dinner parties or other social gatherings are less likely to lose their memory. But it wasn’t because of what they ate; it was the result of regular social interaction.
Small acts of kindness can also help to reduce isolation and loneliness by increasing brain chemicals such as serotonin and endorphins.
• Wish people well or check in with them.
• Give compliments without expecting anything in return.
• Make a phone call to someone you seldom contact.
Making several lifestyle changes at once might be stressful. So, try to concentrate on a single recommendation at a time. Begin with one that seems simple and pleasurable. Alternatively, focus on those that are most relevant to your circumstance.
(Dr Apurrva)