These simple suggestions may give you some relief.
5.8 million Americans Alzheimer’s disease and associated dementias, According to the Centers for Disease Control and PreventionThat number is projected to rise to 14 million by 2060.
In honor of World Brain Day on Monday, a Georgia neurosurgeon Betsy Grunch She shared 10 recommendations Lowering the risk of dementia.
Regular exercise
Adults should aim 150 minutes of moderate intensity exercise Do strength training two days a week for your overall health. Walking is a good way Finish within the recommended time.
People who walk about 9,800 steps a day (about 5 miles) are 51% less likely to develop dementia than those who walk less. Harvard University Studies 2022 found.
“Physical activity increases blood flow to the brain, promoting the growth of new brain cells and cognitive function,” Grünch explained. TikTok with 554,400 views.
Make sleep a priority
“Seven to nine hours of sleep a night improves memory consolidation, improves information processing and helps remove toxins from the brain,” Grunch said.
Anything less and you may run into problems. Harvard Medical School Studies in 2021 People who sleep less than five hours a night are twice as likely to develop dementia compared to those who sleep six to eight hours.
Eat a healthy diet
“Nourishing your brain with vegetables, fruits, whole grains, lean protein, and healthy fats will result in optimal cognitive function,” advised Grunch.
The MIND diet is Mediterranean diet And that DASH diet (Relieves High Blood Pressure) was specifically developed for brain health.
The MIND diet emphasizes dark green leafy vegetables like kale, spinach and collard greens, as well as berries over other fruits.
Challenge your mind
“Engaging your brain in a puzzle, crossword or new activity can help keep it sharp,” Grünsch said.
Also consider playing board games or taking an adult education class.
Stress Management
“Practicing techniques such as meditation, deep breathing, and yoga can help reduce the stress that can have a negative impact on brain health,” says Grunch.
Get social
Health Secretary Vivek Murthy said: Epidemic of loneliness and social isolation nationwideHe stressed that a lack of social connections increases the risk of early death.
Maintaining strong connections with friends and family may improve cognitive function and emotional well-being, says Grunch.
Protect your head
Grunch is Wear a helmet When playing sports riding a bicycleWear your seat belt in the car Try to prevent falls This is to protect the brain from damage, she added.
Avoid tobacco and reduce alcohol intake
Smoking and drinking alcohol can damage brain cells and lead to cognitive decline, Grunch warns.
“There is no such thing as a completely ‘safe’ level of drinking,” says one alcohol researcher. Announced this week.
Stay hydrated
Proper hydration It helps keep your brain healthy, says Grunch.
The guidelines state: Drink 0.5 to 1 ounce of water per pound of body weight each day.
That’s 100 ounces for a 200-pound man who isn’t going to do any heavy lifting.
Focus on mental health
“Remember that you come first and engage in activities that keep you healthy and, most importantly, happy,” Grunch concludes.
