Worried about developing dementia or noticing changes in your memory? Don’t worry, neuroscientist Dr. Sabina Brennan offers some practical tips that can help you keep your brain healthier for longer.

Your brain, an incredible organ, often gets overlooked in our health routines. With the global population aging, the number of people with dementia is expected to reach 132 million by 2050, as stated in Dr. Brennan’s book “100 Days to a Younger Brain.” Since there’s no cure for dementia yet, making lifestyle changes is crucial. Here are six ways to lower your risk, according to Dr. Brennan:

1. Prioritize Sleep: Sleep is essential for brain health. It helps clear out waste products, including beta-amyloid proteins, which are linked to Alzheimer’s and dementia. Aim for 7 to 8 hours of sleep each night. A regular sleep schedule improves the quality of REM and non-REM sleep, which is vital for brain function.

2. Manage Stress: A bit of stress can keep life interesting, but chronic stress can harm your brain. High stress levels, if not managed well, can impact your heart and brain health. Find joy in everyday challenges and reframe stress into excitement to protect your brain’s decision-making areas and memory.

3. Combat Loneliness: Loneliness affects mental health and brain function. Engaging in social activities, even for just ten minutes a day, can boost brain health. Participate in activities you love to make socializing enjoyable.

4. Limit Alcohol Intake: Heavy drinking raises blood pressure and harms brain health. Stick to the weekly limit of 14 units (spread out over the week), as even moderate drinking can negatively affect your brain’s structure.

5. Stay Active: Regular exercise benefits both body and brain. Starting exercise, regardless of your age, enhances memory and cognitive functions. It’s never too late to incorporate physical activity into your routine.

6. Keep Smiling: Smiling releases happiness-triggering chemicals like dopamine and serotonin, which boost brain health and mood. Seeing smiles around you can also improve memory and reduce stress.

Dr. Sabina Brennan, a leading researcher at Trinity College Dublin, focuses on understanding how to prevent cognitive decline. Her book “100 Days to a Younger Brain” offers a step-by-step program to maintain memory and brain health.