Gaby
According to the British charity Alzheimer’s Society, about 40 percent of dementia cases can be prevented. It’s no surprise that researchers are dedicating numerous studies to methods that promote effective brain function throughout life.
Here are some tips that researchers believe can reduce the risk of cognitive impairments.
Learn New Languages
People who study foreign languages significantly enhance their brain function. Medical professionals reference a study conducted in 2007 in Toronto, which found that those who speak more than one language show symptoms of dementia approximately four years later than those who speak only one language.
Get Plenty of Sleep
Chronic insomnia has serious consequences, including high blood pressure, heart problems, obesity, weakened immunity, and depression.
All of these are factors that can lead to dementia, noted Professor Guy Leshzin from London. He stated that chronic sleep deprivation can lead to the accumulation of beta-amyloid plaques, which are associated with the development of Alzheimer’s disease.
Check Your Hearing
Hearing loss damages parts of the brain related to memory. According to a 2021 study from the University of Oxford, hearing problems are 91 percent linked to an increased risk of developing dementia.
Spend More Time Outdoors
Daily walks in the park or forest help reduce stress, stimulate the mind, and lower blood pressure. All of this contributes to avoiding cognitive disorders for as long as possible, as reported by the Daily Mail.
Build Muscle
Strength training two to three times a week also protects the brain from dementia.
Eat Greens and Whole Grains
Opt for foods rich in folic acid, such as broccoli, asparagus, peas, lettuce, beans, and whole grains.
A study conducted in 2005 by the University of California showed that those who regularly consumed 400 micrograms of folic acid daily reduced their risk of developing Alzheimer’s disease by more than 50 percent.
Listen to Your Favorite Music
Recent studies indicate that music triggers the brain’s “reward centers” to release chemicals that promote well-being. This includes dopamine, a hormone that combats stress, anxiety, and low mood, while also mitigating factors that contribute to dementia.
Check Your Thyroid Hormones (for Women)
Researchers from Harvard and Boston Medical Schools found that women with the lowest or highest levels of thyroid-stimulating hormone (TSH) are twice as likely to experience cognitive impairments compared to those with normal levels.
Spend Time with Pets
Interacting with pets can alleviate loneliness and depression, both of which are risk factors for dementia. If you don’t have a dog or cat, consider borrowing one from a neighbor for a while.
Use Your Non-Dominant Hand
Practice writing with your non-dominant hand. This will engage the part of your brain that has been resting. Such exercises can help strengthen neural connections.
Manage Diabetes Symptoms
Diabetes can increase the risk of both Alzheimer’s disease and vascular dementia, which is caused by reduced blood flow to the brain.
Eat Dark Chocolate
Consuming dark chocolate or cocoa can benefit an aging brain. Cocoa contains high concentrations of flavonoids—natural compounds that enhance blood flow to the brain, stimulate the creation of new brain cells, and slow cognitive decline. Researchers claim that participants who drank cocoa for eight weeks showed significant improvements in brain function.
Lose Excess Weight
Those who have struggled with obesity from a young age are 64 percent more likely to suffer from dementia in later life.
Treat Depression
Don’t neglect treatment for depression, as it can lead to dementia. Both depression and Alzheimer’s disease are linked to damage in the same areas of the brain.
Reduce Sedative Use
In 2018, Korean researchers provided evidence that these medications negatively affect cognitive functions.
