Introduction
Dementia is a debilitating condition that affects millions of people around the world. It can cause memory loss, confusion, and difficulty with everyday tasks. Fortunately, there are some simple steps you can take to reduce your risk of developing dementia. In this article, we will discuss some of the best ways to avoid dementia, according to doctors, including eating the right foods and avoiding certain unhealthy habits. We will also provide some tips on how to make healthy lifestyle changes that can help reduce your risk of developing dementia. By following these simple steps, you can help protect your brain health and reduce your risk of developing dementia.
Simple Ways to Avoid Dementia, According to Doctors — Eat This Not That
Dementia is a serious condition that affects millions of people around the world. It can be difficult to know how to prevent it, but doctors have some advice on what to eat and what to avoid in order to reduce your risk of developing dementia.
Eat This
- Fruits and vegetables: Eating plenty of fruits and vegetables is important for overall health, and it can also help reduce your risk of dementia. Fruits and vegetables are packed with vitamins, minerals, and antioxidants that can help protect your brain.
- Whole grains: Whole grains are a great source of fiber, which can help reduce inflammation in the body. Eating whole grains can also help reduce your risk of developing dementia.
- Fish: Eating fish is a great way to get omega-3 fatty acids, which are important for brain health. Eating fish can help reduce your risk of developing dementia.
- Nuts and seeds: Nuts and seeds are a great source of healthy fats, which can help protect your brain. Eating nuts and seeds can also help reduce your risk of developing dementia.
Not That
- Processed foods: Processed foods are high in sugar, salt, and unhealthy fats, which can increase your risk of developing dementia. Avoiding processed foods is a great way to reduce your risk of developing dementia.
- Red meat: Eating too much red meat can increase your risk of developing dementia. Try to limit your intake of red meat and opt for leaner proteins like fish and poultry.
- Refined carbohydrates: Refined carbohydrates like white bread and pasta can increase your risk of developing dementia. Try to limit your intake of refined carbohydrates and opt for whole grains instead.
- Sugary drinks: Sugary drinks like soda and juice can increase your risk of developing dementia. Try to limit your intake of sugary drinks and opt for water or unsweetened tea instead.
By following these simple tips, you can help reduce your risk of developing dementia. Eating a healthy diet and avoiding processed foods and sugary drinks can go a long way in helping you stay healthy and reduce your risk of developing dementia.
The brain is an incredibly complex machine that is, ironically, beyond our full understanding. So are many diseases of the brain, like dementia, an umbrella term for several neurological diseases that include Alzheimer’s and Parkinson’s. Dementia is mysterious, progressive and currently has no cure. But research has begun to shed light on how the risk of developing dementia may be reduced, via some easy lifestyle changes that can make you healthier and happier at any age. 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.
What’s good for the heart is what’s good for the brain, which is fed by the same arteries that are supplied by the cardiovascular system. An unhealthy diet — high in processed foods, saturated fats and simple sugars — is good for no part of the body. To support brain and heart health, try adopting the Mediterranean diet, which features fruits and vegetables, whole grains, fish, olive oil and mixed nuts.
“These items aren’t only linked to boosting the brain power of elderly people, but they’ve also been shown to be even more beneficial to your health than a low-fat diet by protecting against type 2 diabetes, preventing heart disease and stroke and reducing muscle weakness and frailty in aging bones,” says Dr. Douglas Scharre, a neurologist at The Ohio State University Wexner Medical Center who focuses on treating patients with dementia.
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“When you go to sleep at night, [the brain] is taking the experiences you had throughout the day and consolidating them into memory,” said Dr. Sanjay Gupta, CNN chief medical correspondent, earlier this year. “We’re learning that the brain is constantly going through this ‘rinse cycle’ at night.” During that time, research suggests, the brain is clearing away debris like plaques and toxins that can lead to dementia.
How much is enough? Experts including Gupta and the National Sleep Foundation recommend getting seven to nine hours a night. “If you’re dreaming in the morning right before you wake up, that’s a pretty good sign,” said Gupta. “That probably means that you’ve spent a fair amount of your night consolidating memories and going through the rinse cycle.”
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“Exercise, both aerobic and nonaerobic (strength training), is not only good for the body; it’s even better for the brain,” writes Gupta in Keep Sharp, his book on reducing dementia risk. “The connection between physical fitness and brain fitness is clear, direct, and powerful.” Experts like the American Heart Association recommend at least 150 minutes of moderate-intensity exercise each week, such as brisk walking, bicycling or gardening.
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According to a study published in July in the journal Neurology, researchers found that mentally stimulating activities that involve seeking or processing information (such as reading, writing letters, playing cards or board games, and doing puzzles) may delay the onset of dementia in older people by up to five years. That supports other research that has found keeping your brain challenged can help keep it young. Additionally, “staying socially engaged may support brain health,” says the Alzheimer’s Association. “Pursue social activities that are meaningful to you.”
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In a study published in the April edition of Endocrinology and Metabolism, Korean researchers reported that people with the most severe form of metabolic syndrome had nearly triple the risk of developing dementia than people who didn’t have the condition. Symptoms of metabolic syndrome include high blood pressure, high blood sugar, high blood triglycerides, low HDL (“good”) cholesterol, and large waist circumference. A person is diagnosed with metabolic syndrome when they meet more than three of those criteria. Eating a healthy diet, getting regular exercise and maintaining a healthy weight can stave off metabolic syndrome. And to get through this pandemic at your healthiest, don’t miss these 35 Places You’re Most Likely to Catch COVID.