People living with dementia have been on rise in the US. An astounding 7 million Americans are estimated to have Alzheimer’s as per Alzheimer’s Association. This number can almost double by 2050 to 13 million. Dementia comprises a range of neurological conditions where nerve cells are damaged and their connections in the brain are disrupted. While memory loss and trouble in problem solving are some of the first signs that people notice, eventually, the disease robs you of the freedom to do things independently.
Dementia can even cause death. As the brain also controls body functions like breathing, blood circulation and coughing, these systems could shut down as the disease progresses, and this can eventually lead to death.
While there is no cure to dementia, lifestyle measures can help reduce risk of this debilitating disease, say several studies. You can fight dementia with a series of healthy lifestyle measures. This includes a nutritious diet, regular exercise, keeping yourself socially active, sleeping well, managing stress and avoiding tobacco and smoking.
Lifestyle changes for dementia
Here are lifestyle changes and nutrition tips to keep dementia at bay:
Boost your brain power with physical activity
Avoid sedentary behaviour and keep moving your body. It’s important to do physical exercise of your choice every day and at least 150 minutes of moderate aerobic exercise per week such as brisk walking, cycling, or swimming. According to Centres for Disease Control and Prevention, 75 to 150 minutes per week of vigorous exercise or 150 to 300 minutes each week of moderate physical activity is important for overall health. Physical activity improves blood flow to the brain and reduces the risk of dementia.
Challenge your brain
Keep your brain mentally stimulated with activities like reading, solving puzzles, learning new skills, or attempting to play new musical instruments. Do something new every day and give yourself achievable goals. Mental stimulation helps build cognitive reserve, delaying the onset of dementia symptoms.
Stay socially active
Social engagement is a medicine to your brain. Staying socially active by meeting your friends, inviting them over and participating in group activities is excellent for your brain health. Social interactions can help preserve cognitive functions and mental health. A study by the Centre for Healthy Brain Ageing (CHeBA) at UNSW Sydney confirms social interaction helps to slow down brain ageing and keeps it younger.
Sleep well
To boost your brain prowess, it’s important to get a quality sleep of 7-9 hours every night. Poor sleep has been linked to an increased risk of dementia due to the accumulation of amyloid plaques in the brain. According to one of the largest neuroimaging studies of its kind, researchers at Yale School of Medicine (YSM) confirmed sleeping too much or too little can increase the risk of stroke and dementia later in life.
Manage your stress
“Chronic stress can negatively impact brain health. Practice relaxation techniques such as meditation, yoga, or deep-breathing exercises to manage stress effectively,” says Dr Shivaram Rao K, Consultant Neuro Physician, Yashoda Hospitals Hyderabad.
Avoid smoking and excessive alcohol consumption
If you want to keep your brain young, you must watch out for the risky lifestyle habits that could be putting you at risk of dementia. Smoking and heavy drinking increase the risk of cognitive decline. Quitting smoking and limiting alcohol intake can have a protective effect on brain health.
Nutrition tips to keep your brain young
What you eat can have an impact on your brain health
1. Adopt a Mediterranean diet: This diet focusses on fruits, vegetables, whole grains, legumes, nuts, and seeds, with moderate consumption of fish, poultry, and dairy, and limited intake of red meat and sweets. It is rich in antioxidants and healthy fats, which support brain health.
2. Eat healthy fats: These are very important for your brain. Include sources of omega-3 fatty acids, such as fatty fish (salmon, mackerel), flaxseeds, chia seeds, and walnuts. Omega-3s are known for their anti-inflammatory properties and potential to protect against cognitive decline.
3. Antioxidant-rich foods: Do not forget to include foods high in antioxidants, like berries, dark leafy greens, nuts, and green tea in your diet. Antioxidants can combat oxidative stress and inflammation, both of which are linked to dementia.
4. B Vitamins: “Ensure adequate intake of B vitamins, particularly B6, B12, and folate, which are essential for brain health. Foods rich in these vitamins include whole grains, eggs, dairy products, and leafy greens,” says Dr Rao.
Limiting sugar intake and avoiding processed foods can prevent cognitive decline. Apart from that, hydrating yourself well is important, as dehydration can impair cognitive performance. Keep drinking water throughout the day to support your brain health.
Dementia can even cause death. As the brain also controls body functions like breathing, blood circulation and coughing, these systems could shut down as the disease progresses, and this can eventually lead to death.
While there is no cure to dementia, lifestyle measures can help reduce risk of this debilitating disease, say several studies. You can fight dementia with a series of healthy lifestyle measures. This includes a nutritious diet, regular exercise, keeping yourself socially active, sleeping well, managing stress and avoiding tobacco and smoking.
Lifestyle changes for dementia
Here are lifestyle changes and nutrition tips to keep dementia at bay:
Boost your brain power with physical activity
Avoid sedentary behaviour and keep moving your body. It’s important to do physical exercise of your choice every day and at least 150 minutes of moderate aerobic exercise per week such as brisk walking, cycling, or swimming. According to Centres for Disease Control and Prevention, 75 to 150 minutes per week of vigorous exercise or 150 to 300 minutes each week of moderate physical activity is important for overall health. Physical activity improves blood flow to the brain and reduces the risk of dementia.
Challenge your brain
Keep your brain mentally stimulated with activities like reading, solving puzzles, learning new skills, or attempting to play new musical instruments. Do something new every day and give yourself achievable goals. Mental stimulation helps build cognitive reserve, delaying the onset of dementia symptoms.
Stay socially active
Social engagement is a medicine to your brain. Staying socially active by meeting your friends, inviting them over and participating in group activities is excellent for your brain health. Social interactions can help preserve cognitive functions and mental health. A study by the Centre for Healthy Brain Ageing (CHeBA) at UNSW Sydney confirms social interaction helps to slow down brain ageing and keeps it younger.
Sleep well
To boost your brain prowess, it’s important to get a quality sleep of 7-9 hours every night. Poor sleep has been linked to an increased risk of dementia due to the accumulation of amyloid plaques in the brain. According to one of the largest neuroimaging studies of its kind, researchers at Yale School of Medicine (YSM) confirmed sleeping too much or too little can increase the risk of stroke and dementia later in life.
Manage your stress
“Chronic stress can negatively impact brain health. Practice relaxation techniques such as meditation, yoga, or deep-breathing exercises to manage stress effectively,” says Dr Shivaram Rao K, Consultant Neuro Physician, Yashoda Hospitals Hyderabad.
Avoid smoking and excessive alcohol consumption
If you want to keep your brain young, you must watch out for the risky lifestyle habits that could be putting you at risk of dementia. Smoking and heavy drinking increase the risk of cognitive decline. Quitting smoking and limiting alcohol intake can have a protective effect on brain health.
Nutrition tips to keep your brain young
What you eat can have an impact on your brain health
1. Adopt a Mediterranean diet: This diet focusses on fruits, vegetables, whole grains, legumes, nuts, and seeds, with moderate consumption of fish, poultry, and dairy, and limited intake of red meat and sweets. It is rich in antioxidants and healthy fats, which support brain health.
2. Eat healthy fats: These are very important for your brain. Include sources of omega-3 fatty acids, such as fatty fish (salmon, mackerel), flaxseeds, chia seeds, and walnuts. Omega-3s are known for their anti-inflammatory properties and potential to protect against cognitive decline.
3. Antioxidant-rich foods: Do not forget to include foods high in antioxidants, like berries, dark leafy greens, nuts, and green tea in your diet. Antioxidants can combat oxidative stress and inflammation, both of which are linked to dementia.
4. B Vitamins: “Ensure adequate intake of B vitamins, particularly B6, B12, and folate, which are essential for brain health. Foods rich in these vitamins include whole grains, eggs, dairy products, and leafy greens,” says Dr Rao.
Limiting sugar intake and avoiding processed foods can prevent cognitive decline. Apart from that, hydrating yourself well is important, as dehydration can impair cognitive performance. Keep drinking water throughout the day to support your brain health.
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