is more than 55 million people worldwide Dementia is an umbrella term for several progressive diseases that affect memory and cognitive function.
Alzheimer’s disease It is the most common type of dementia, accounting for between half and 75% of cases.
Race, ethnicity and family history are thought to be significant risk factors for dementia, some of which are beyond our control.
Yet new research suggests that six lifestyle habits – exercise, social interaction, leisure activities, good quality sleep, not smoking and not drinking alcohol – can significantly reduce the risk of developing dementia.
A recently published Chinese study Journal of Affective DisordersThe researchers gave participants a score between 0 and 6 based on the health of their lifestyle and followed them for two years.
At the start of the study, they were all over 60 and free of dementia. Those who scored four or higher were 29% less likely to show signs of cognitive decline, a precursor to dementia.
For every 1-point increase in the total score, the risk of decline decreased by 18%.
In contrast, people who scored below three, defined as living an inactive lifestyle, were three times more likely to experience cognitive decline than those with higher scores.
exercise
Physical activity was measured as being active for only 10 min per day on most days of the week.
Recent Research According to a paper published in the Alzheimer’s Journal, Regular exercise Just a few thousand steps of exercise are associated with larger brain volume, suggesting that less exercise is needed to maintain cognitive function than previously thought.
“Our study supports previous research showing that physical activity is good for the brain. Not only does exercise lower the risk of dementia, it also helps maintain brain size, which is important as we age,” study author Dr. Cyrus A. Raj explained in December.
smoking
Participants who had never smoked or who had quit smoking were awarded one point for their overall health. Recent Research Smoking has been shown to cause brain atrophy and sharply increase the risk of Alzheimer’s disease.
“Until recently, scientists overlooked the effects of smoking on the brain in part because they were so focused on the horrific effects it has on the lungs and heart,” Dr. Laura J. Biellat, the study’s lead author, said in January.
“But as we look more closely at the brain, it becomes clear that smoking is also very bad for the brain,” she adds.
alcohol
Participants who rated themselves as drinking very little alcohol were given points for a healthy lifestyle, which is consistent with other studies that have found a link between alcohol consumption and cognitive decline.
3 shot down or high alcohol content Drink per day Linked They have an 8% higher risk of dementia than people who don’t drink at all.
Social contact
Participants were given points on cognitive health if they met with others for social activities in their neighborhood at least three times a month or three times a week.
Social isolation is a major health threatIn addition to increasing the risk of dementia, the loneliness epidemic is also associated with premature death, increased risk of coronary heart disease and stroke, stress and depression.
Expert Report Face-to-face interactions, not social media interactions, are necessary to stimulate the brain and create the experience of connection.
Leisure Activities
Participants who reported reading a book or newspaper every day, using the Internet every day, or playing card games at least twice a week were given extra health points.
Engaging your mind in a purposeful and enjoyable way is an ideal way to keep your mind sharp.
Sleep quality
The researchers defined sleep quality as the ability to fall asleep and stay asleep without any problems. The relationship between sleep quality and cognition It’s well established.
Expert Recommended 7-9 hours of sleep per night Lowering risk Progression of obesitychronic illnesses such as heart disease and depression.
In addition to these 6 lifestyle hacks, cutting out processed foods and Adopt a Mediterranean diet It has been shown to reduce the risk of dementia by up to 23%.
The key points? Eat your vegetables, exercise, drink less alcohol, quit smoking, get good sleep, keep your brain active, and stay social.
