Introduction
If you have a family history of dementia, it is important to take proactive steps to reduce your risk of developing the condition. Eating a healthy diet is one of the most important steps you can take to reduce your risk of dementia. Eating the right foods can help protect your brain health and reduce your risk of developing dementia. In this article, we will discuss some of the daily habits you must follow if dementia runs in your family, including what to eat and what to avoid. We will also provide some tips on how to make healthy eating a part of your daily routine. By following these tips, you can help reduce your risk of developing dementia and maintain a healthy lifestyle.
Daily Habits You Must Follow if Dementia Runs in Your Family — Eat This Not That
If you have a family history of dementia, it is important to take proactive steps to reduce your risk of developing the condition. Eating a healthy diet is one of the most important steps you can take to reduce your risk of dementia. Here are some tips on what to eat and what to avoid if dementia runs in your family.
Eat This
- Fruits and vegetables: Eating plenty of fruits and vegetables is essential for good health. Aim for at least five servings of fruits and vegetables per day.
- Whole grains: Whole grains are a great source of fiber and other important nutrients. Choose whole grain breads, cereals, and pastas.
- Fish: Eating fish at least twice a week is a great way to get omega-3 fatty acids, which are important for brain health.
- Nuts and seeds: Nuts and seeds are a great source of healthy fats and protein. Try to include a handful of nuts or seeds in your diet every day.
- Healthy fats: Healthy fats, such as olive oil, avocados, and nuts, are important for brain health. Try to include healthy fats in your diet every day.
Not That
- Processed foods: Processed foods are high in sugar, salt, and unhealthy fats, which can increase your risk of dementia. Avoid processed foods as much as possible.
- Refined carbohydrates: Refined carbohydrates, such as white bread and pasta, are low in fiber and other important nutrients. Choose whole grain alternatives instead.
- Sugary drinks: Sugary drinks, such as soda and juice, are high in sugar and calories. Try to limit your intake of sugary drinks.
- Red meat: Red meat is high in saturated fat, which can increase your risk of dementia. Try to limit your intake of red meat and choose leaner proteins, such as fish and poultry.
- Trans fats: Trans fats, such as those found in processed foods and fried foods, can increase your risk of dementia. Avoid trans fats as much as possible.
By following these tips, you can reduce your risk of developing dementia if it runs in your family. Eating a healthy diet is one of the best ways to protect your brain health and reduce your risk of dementia.
The biggest risk factor for the progressive brain disorder known as dementia is simply getting older: Most cases of dementia are diagnosed in people over age 65. According to the Mayo Clinic, another risk factor is a family history of the condition. But whether dementia runs in your family or not—and having a family history doesn’t mean you’ll develop it—you’re not powerless to reduce your risk of developing dementia. Research has found that several simple lifestyle changes can make a real difference in keeping your brain healthy well into the golden years. These are the daily habits you should follow if dementia runs in your family. Read on to find out more—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Studies have found that regular exercise might reduce the risk of developing dementia by 30% to 80%. According to research published in the journal Alzheimer’s & Dementia, exercise seems to boost levels of a protective protein that enables communication between brain cells. The study found that people who were more physically active had more of those proteins. The benefit of exercise was even found in older people whose brains contained a buildup of toxic debris known as plaques and tangles, which are associated with dementia.
An unhealthy diet high in saturated fat, processed foods and simple sugars is bad for your heart and brain. Instead, try the Mediterranean diet, which includes plenty of fruits and vegetables, whole grains, fish, and healthy fats like olive oil and nuts. “What’s good for the heart is good for the brain,” says Dr. Sanjay Gupta, CNN’s chief medical correspondent and author of the book Keep Sharp. “Clean living can slash your risk of developing a serious mind-destroying disorder, including Alzheimer’s disease, even if you carry genetic risk factors.”
A study published last spring in Nature Communications found that people over 50 who sleep less than six hours a night are 30% more likely to develop dementia in their later years. That was independent of sociodemographic, behavioral, cardiometabolic, and mental health risk factors, the researchers wrote: “These findings suggest that short sleep duration in midlife is associated with an increased risk of late-onset dementia.” Experts say you should get seven to nine hours of quality sleep a night. If you’re not, talk to your doctor.
“Social interaction is one of the big predictors of neurogenesis,” or creation of new brain cells, which prevents dementia, said Gupta. “Social interaction is near the top of the list when it comes to making new brain cells. Connecting with others has been known to be important for a long time. But we now know that it leads to the release of certain hormones like oxytocin, which foster neurogenesis.”
According to a recent study, older adults who start losing both vision and hearing are twice as likely to develop dementia as people with only one or neither impairment. Limiting or avoiding noise exposure is important. Wear ear protection during noisy everyday tasks, and get your hearing and vision checked regularly to catch any loss in the early stages.
Smoking isn’t just hard on your lungs; it can hinder brain function. One study found smoking 15 cigarettes daily reduces critical thinking and memory by almost 2 percent—and smoking just one cigarette a day for extended period of time can reduce cognitive ability. When you stop smoking, the brain benefits from improved circulation almost immediately, experts say.
And to protect your life and the lives of others, don’t visit any of these 35 Places You’re Most Likely to Catch COVID.
Michael Martin