Are you worried about developing dementia or concerned about your memory? Dr. Sabina Brennan, a well-known neuroscientist, offers effective preventative measures to help. Our brain is incredibly important, yet we often overlook its care. As global populations grow, the number of people with dementia is expected to hit 132 million by 2050. Although there’s no cure yet, lifestyle changes can significantly reduce your risk. Here are six steps recommended by Dr. Brennan.

Firstly, sleep is crucial for brain health, yet many of us don’t get enough. We need 7 to 8 hours of sleep per night, but only a third of us achieve this. The World Health Organization even labels sleep deprivation as an epidemic. Consistent sleep and wake times are essential. Sleep detoxifies the brain by eliminating neural waste, including beta-amyloid, a key factor in Alzheimer’s disease. Without sufficient sleep, these toxins accumulate, damaging the brain.

Next, managing stress is important for brain function. Some stress is beneficial, driving engagement and challenge, which can enhance brain health. However, chronic stress is harmful, impacting your brain’s learning and memory capabilities. Keeping stress in check can protect your brain by helping maintain neuron survival in key areas.

Loneliness can also negatively affect brain health, leading to disrupted sleep, abnormal stress responses, and cognitive decline. Just ten minutes of social activity per day can help. Engaging in hobbies and social interactions boosts brain volume and efficiency. Research shows that participating in social activities can delay memory decline.

Monitoring alcohol intake is another crucial step. Consuming more than thirty units of alcohol weekly significantly increases the risk of brain damage. Even moderate drinkers have a higher chance of hippocampal damage, underscoring the need to limit alcohol to help prevent dementia.

Exercise is not just good for your body; it’s vital for your brain. Regular physical activity, even at low to moderate levels, helps reduce the risk of dementia. Studies show that active adults preserve memory better as they age. So, it’s never too late to start incorporating exercise into your daily routine.

Lastly, simply smiling can enhance brain health. Smiling releases dopamine, serotonin, and endorphins, which boost mood and brain function. This act promotes optimal brain functioning and improves neuroplasticity, helping fend off conditions like dementia.

Dr. Sabina Brennan is a research psychologist and science communicator who explores dementia risk factors. Her book, “100 Days to a Younger Brain,” offers a program to boost brain health and memory function.