More than 50 million people worldwide have some form of dementia., a figure that is expected to grow in the coming years. It goes without saying that in this situation it is very important to do everything in your power to prevent the development of this disease.
There are many studies which ensure that if we change certain factors of our lifestyle, Our brains can benefit And hence our cognitive abilities.
In what sense, Neurologist Mark Milston explained to cnbc, A series of measures that, according to him, can help keep the brain at its best.
1. Keep blood pressure and cholesterol level under control
Our heart beats, according to neurologists, “115,000 times a day, and with each beat, it sends about 20% of the oxygen throughout your body to your brain.” In what sense, High blood pressure can weaken the heart muscle, Causes heart attack.
blood pressure should be maintained at 120/80And they are essential to control our cholesterol levels.
2. Control sugar level
Blood sugar is the main fuel for our brain, so It is important to maintain adequate levels, but not excessive ones.
In this regard, experts recommend Look for foods that contain the following ingredients:
- cane sugar
On the other hand, the neurologist recalled that you have toBe careful with agave nectar syrup or high fructose corn syrup.
3. Sleep well
It has been shown that people with untreated sleep apnea They increase their risk of dementia an average of 10 years earlier than the rest of the population, so rest is essential.
what the expert believes is the best drest for 9 hours, And for this he recommends:
- Go to bed and get up at the same time.
- Turn off devices an hour before bedtime.
- Do something relaxing before bed, such as listening to soft music or doing mindful breathing exercises.
- Raise the blinds to let in the sunlight as soon as we wake up.
4. Follow a balanced diet
like oily fish Salmon, Avocado, Walnuts, Blueberries and Vegetables Vegetables like arugula, broccoli, Brussels sprouts, and kale shouldn’t be missing from our shopping carts, according to the expert.
Furthermore, he makes sure that he always 3 questions before buying To find out if it’s good for your brain:
- Will it go to waste? Perishable food has one good thing: It doesn’t contain preservatives or additives that can harm gut bacteria.
- Do packaged foods contain tons of ingredients? Can you pronounce the ingredients? Or do they look like the products of a chemical experiment?
- Do you see a rainbow on your plate? The vibrant colors of fruits and vegetables help improve brain health.
5. Quit Smoking
Tobacco is injurious to health, and if we talk about dementia, The chances of developing it are 30% higher than in non-smokers.
but Even non-smokers should be careful, The smoke produced from cigarettes is also not good as it emits a range of chemicals which are toxic to the brain.
A recent study found that people over the age of 55 who socialized every week Less likely to lose memory.
Neurologist assures that such Our body produces more serotonin and endorphins, which are beneficial for memory.
7. Learn New Skills
Sudoku, crossword puzzles or Wordle are an option, but it is necessary to go a step further, because, as the neurologist explained, The more skills you acquire, the more new connections you makeAnd more likely they will preserve and improve our memory.
experts recommend it Let’s alternate these activities with physical exercise.: Choose some days of the week to train your brain, and some to stay fit.