Worried about dementia or noticing some memory lapses? Dr. Sabina Brennan, a renowned neuroscientist, has shared some effective ways to help prevent it.
Your brain is your most valuable organ but often doesn’t get the attention it deserves. With the world’s population aging, experts predict that the number of older adults with dementia will rise to 132 million by 2050. While there’s no cure yet, certain lifestyle choices can significantly lower your risk. Dr. Brennan, in her book “100 Days to a Younger Brain,” outlines six strategies.
First, prioritizing sleep is crucial. Surprisingly, only one in three people get the recommended 7 to 8 hours of sleep. Proper sleep helps detox your brain, clearing out waste products like beta-amyloid, which contributes to Alzheimer’s. Regular sleep patterns, ensuring both REM and non-REM sleep, are vital for brain health and memory.
Managing stress is equally important. While a bit of stress can be motivational, chronic stress can harm your brain, leading to memory issues and increased dementia risk. Dr. Brennan suggests transforming stress into excitement and engaging in mentally challenging activities to keep your brain sharp.
Social interaction is another key factor. Feeling lonely can negatively impact your brain. Just ten minutes of social activity daily can enhance brain function and lower dementia risk. Studies show that regular social engagement can delay memory decline and improve brain plasticity.
Limiting alcohol intake is also necessary. Heavy drinking can damage your heart and brain, increasing dementia risk. Even moderate drinking can lead to hippocampal wasting, so it’s best to keep alcohol consumption minimal.
Exercise is essential for brain health. Regular physical activity can help maintain brain function and memory, regardless of age. Starting or maintaining an exercise routine can significantly reduce your dementia risk.
Finally, don’t underestimate the power of a smile. Smiling releases dopamine, serotonin, and endorphins, boosting your mood and brain health. It’s a natural way to enhance your brain’s function and protect against stress, anxiety, and depression.
Dr. Sabina Brennan’s work at Trinity College Dublin focuses on understanding dementia risks and protective factors. For more tips on maintaining brain health and preventing dementia, her book “100 Days to a Younger Brain” is a valuable resource.
