Worried about dementia or your memory? Dr. Sabina Brennan, a well-known neuroscientist, shares some effective preventive measures. Our brain is a vital organ, and it’s surprising how little we care for it in our healthcare routines. With the global population of older adults with dementia expected to rise to 132 million by 2050, lifestyle changes can be crucial. Here are six simple steps to help reduce your risk, as suggested by Dr. Brennan.
Getting enough sleep is key to brain health; however, many of us fall short of the recommended 7-8 hours. It’s best to keep consistent sleep and wake times daily. Sleep clears out neural waste, including beta-amyloid, which builds up and can lead to Alzheimer’s disease. Proper sleep prevents these harmful proteins from accumulating, ensuring your brain functions well. Both REM and non-REM sleep are essential, with non-REM sleep occurring mostly during the first half of the night and REM during the second. A regular sleep routine enhances learning and memory.
Stress can be managed to protect your brain. Rather than fearing stress, embrace challenges that can boost brain health. Loneliness is another risk; even ten minutes of social activity a day can improve brain volume and function. Engaging in mentally stimulating activities like reading or solving puzzles can slow memory decline.
Alcohol consumption should be limited. Drinking over 30 units per week poses the highest risk of brain damage. Even moderate drinking can be harmful, increasing the risk of dementia.
Exercise is vital for a healthy brain. Regular physical activity, even moderate, boosts memory and cognitive skills. Studies show that exercise in early adulthood leads to better memory later in life. It’s never too late to start incorporating physical activity into your routine.
Lastly, don’t underestimate the power of a smile. Smiling releases chemicals that enhance happiness and brain health. Smiling can improve mood and mental well-being, helping reduce anxiety and depression risks.
Dr. Sabina Brennan, a research psychologist at Trinity College Dublin, focuses on understanding dementia risk factors. For more insights, her book “100 Days to a Younger Brain” offers a program to enhance memory and brain health by doing small daily activities.
