Introduction
Dementia is a devastating condition that affects millions of people around the world. It can cause memory loss, confusion, and difficulty with everyday activities. Fortunately, there are proven ways to prevent dementia, say experts. Eating the right foods and avoiding certain unhealthy foods can help reduce your risk of developing dementia. In this article, we will discuss the best foods to eat and the worst foods to avoid in order to prevent dementia. We will also provide tips on how to make healthy food choices and create a balanced diet. By following these guidelines, you can help protect your brain health and reduce your risk of developing dementia.
Proven Ways to Prevent Dementia, Say Experts — Eat This Not That
Dementia is a debilitating condition that affects millions of people around the world. While there is no cure for dementia, there are ways to reduce your risk of developing it. Experts say that making certain lifestyle changes can help prevent dementia.
Eat a Healthy Diet
Eating a healthy diet is one of the best ways to reduce your risk of developing dementia. Eating a diet rich in fruits, vegetables, whole grains, and healthy fats can help keep your brain healthy and functioning properly. Avoid processed foods and foods high in saturated fat, sugar, and salt.
Stay Physically Active
Staying physically active is another important way to reduce your risk of developing dementia. Regular exercise can help improve your cognitive function and reduce your risk of developing dementia. Aim for at least 30 minutes of physical activity each day.
Stay Mentally Active
Staying mentally active is just as important as staying physically active. Doing activities such as reading, playing games, and doing puzzles can help keep your brain sharp and reduce your risk of developing dementia. Try to do something mentally stimulating every day.
Get Enough Sleep
Getting enough sleep is essential for keeping your brain healthy. Aim for 7-8 hours of sleep each night. Not getting enough sleep can increase your risk of developing dementia.
Manage Stress
Managing stress is important for reducing your risk of developing dementia. Stress can have a negative impact on your brain health, so it’s important to find ways to manage it. Try activities such as yoga, meditation, and deep breathing to help reduce stress.
Quit Smoking
Smoking is bad for your health in many ways, and it can also increase your risk of developing dementia. If you smoke, quitting is one of the best things you can do for your health. Talk to your doctor about ways to quit smoking.
Limit Alcohol Intake
Drinking too much alcohol can increase your risk of developing dementia. If you drink, limit your intake to no more than one drink per day for women and two drinks per day for men.
Stay Connected
Staying socially connected is important for reducing your risk of developing dementia. Make an effort to stay in touch with family and friends and participate in activities that you enjoy. Social interaction can help keep your brain healthy and reduce your risk of developing dementia.
According to The World Health Organization, more than 55 million people worldwide live with dementia—a disorder that affects memory, thinking and behavior in adults mostly over 65. Although not as common, people in their 30s, 40’s and 50’s have been known to have dementia as well. WHO states, “Dementia is a syndrome – usually of a chronic or progressive nature – that leads to deterioration in cognitive function (i.e. the ability to process thought) beyond what might be expected from the usual consequences of biological aging. It affects memory, thinking, orientation, comprehension, calculation, learning capacity, language, and judgment. Consciousness is not affected. The impairment in cognitive function is commonly accompanied, and occasionally preceded, by changes in mood, emotional control, behavior, or motivation.” While there’s no cure for dementia, there are things we can do to help prevent it. Eat This, Not That! Health spoke with Dr. Ziad Nasreddine MD, Neurologist, Creator of the MoCA, Director of MoCA Clinic and Institute who explained five things people can do to help avoid getting dementia. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Dr. Nasreddine says, “Keep a daily journal by summarizing in one to two sentences the activities that you have done during the day and the news items that you found important. This will help increase your knowledge base thus building a cognitive reserve that will be helpful to resist against degenerative disease. This information will then be useful when engaging in socially stimulating activities.”
According to Dr. Nasreddine, “Spending quality time with your loved ones including family and friends will stimulate your brain and force your neuron network to create new synapses and activate old ones. Talking about your experiences, your plans will train your memory and language circuits as well as your reasoning and analytical abilities. Giving your opinion about subjects that are in the news will help you stay up-to-date while explaining your point of view on different topics.”
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“Physical activity, such as walking, for at least 150 min per week, will increase the secretion of brain growth factors which may prevent neurodegeneration and protect you against Alzheimer’s disease,” Dr. Nasreddine explains. “Exercise increases blood flow and brain oxygen levels thus keeping your mind sharp. It also increases the endorphins which enhance the feeling of well being and decreases stress and anxiety which have negative effects on brain function.”
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Dr. Nasreddine states, “Not well controlled Diabetes, Hypertension, and High Cholesterol, have negative impact on cognitive performance as they can disturb neuronal function, and thus hasten the speed of cognitive decline and dementia. Multiple studies have shown that subjects with well controlled vascular risk factors have much better outcomes.”
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Diet plays a key role in helping prevent dementia. Dr. Nasreddine says, ” Up-to 40% reduction in the risk of dementia can be achieved for people who adhere to this diet. You have to increase the intake of fish up to three times a week, favor olive oil, nuts, fruits such as berries, and leafy green vegetables. Avoid red meat, dairy products, and artificial sweets. Red wine in moderation also has a protective effect.” And to get through this pandemic at your healthiest, don’t miss these 35 Places You’re Most Likely to Catch COVID.