Are you worried about dementia or your memory? Dr. Sabina Brennan, a globally-renowned neuroscientist, shares effective preventative measures. Our brains are incredibly important, but often we neglect their maintenance in our routines.

With the world’s aging population, dementia cases are expected to reach 132 million by 2050. Brennan’s book, “100 Days to a Younger Brain,” highlights six lifestyle changes to help reduce your dementia risk.

Sleep is crucial; yet, many of us don’t get enough. We need 7 to 8 hours of sleep nightly, but only one in three people achieve this. Consistent sleep schedules help the brain detoxify by clearing out waste products, including the harmful beta-amyloid protein linked to Alzheimer’s. Lack of sleep increases these toxins, impairing brain function and raising dementia risk. Maintain regular sleep patterns for balanced non-REM and REM sleep, which are vital for brain health and cognitive function.

Stress is another significant factor. While some stress can be beneficial and motivating, chronic stress is harmful, disrupting memory and learning capabilities. High levels of stress hormones can damage the heart, harden arteries, and reduce brain volume, increasing dementia risk. Manage stress by finding excitement and joy in everyday challenges and seeking support when needed.

Loneliness also poses a threat. Over 9 million adults in the UK often feel lonely, impacting brain health. Social interaction can mitigate this, boosting brain volume and efficiency. Just ten minutes of social activity daily can be beneficial. Engaging in hobbies or creative activities can also help reduce dementia risk.

Heavy drinking is detrimental to brain health, raising blood pressure and potentially causing brain damage. Government guidelines suggest no more than 14 units of alcohol per week. Exceeding this amount, or even drinking moderately, significantly increases the risk of hippocampal damage and dementia.

Exercise is vital for brain health, irrespective of age. Physical activity enhances memory and cognitive skills, reducing dementia risk. Even starting later in life can provide significant benefits.

Lastly, smiling can surprisingly impact brain health. Smiling releases dopamine, serotonin, and endorphins, which promote happiness and neuroplasticity, enhancing brain function. Seeing a smiling face can activate the hippocampus, improving memory and learning abilities.

Dr. Sabina Brennan, a research psychologist at Trinity College Dublin’s Institute of Neuroscience, offers detailed strategies to reduce dementia risk in her book, “100 Days to a Younger Brain.”