3 Lifestyle Changes That May Help Reduce The Risk Of Dementia

Age-related memory loss can cause you to forget where you put your car keys. Moreover, dementia could be as simple as forgetting what the keys do. This is a term used to describe a person's progressive loss of memory and other cognitive functions that are severe enough to impede everyday activities.

Minor memory lapses are usually caused by natural changes in the brain's structure and function. However, a mild case of memory loss might not be the same as having Alzheimer's disease or other types of dementia.

Moreover, neurotransmitters are chemical messengers that transport signals between neurons, allowing the cells to operate normally. Memory loss, disorientation, and depression may result from excessive or inadequate production of neurotransmitters.

When it comes to learning and remembering, glutamate is one of the most important neurotransmitters in your brain. As Alzheimer's disease progresses, a person's brain cells begin to die, releasing glutamate into the bloodstream. Excess glutamate is dangerous because it damages healthy brain cells by overstimulating them.

Hence, making smart dietary and lifestyle choices can reduce your chance of developing progressive memory loss. Below are some lifestyle changes you can incorporate to help reduce the risk of dementia.

1. Healthy Diet

A balanced diet and a healthy lifestyle enhance heart and brain function and minimize the risk of major illnesses, including strokes, diabetes, and Alzheimer's. The brain accounts for just 2% of an adult's weight, yet it consumes 20% of the body's energy. Memory issues, weariness, and lack of attention are all signs of inadequate energy supply. Maintaining a healthy weight and ensuring that the food you consume provides your body with the minerals and vitamins it needs are all part of healthy eating.  You can also take supplements with natural ingredients suggested in Healthcanal to both boost the body’s energy levels and have a healthy weight.

A healthy diet includes:

• Extra virgin olive oil.
• Fish.
• Fruits and vegetables.
• Nuts, grains, and beans.
• Probiotic foods.
• Minimal consumption of red meat.
• Minimal consumption of dairy products.

Reducing the intake of processed foods and sugar is recommended. It’s also advisable to drink two to four cups of tea every day to maintain mental alertness. There are also some seeds high in vitamin E, which helps prevent age-related cognitive loss. Choline from sunflower seeds aids brain function. Flaxseeds, which contain omega-3 fatty acids, are a great alternative to fish.

2. Quality Sleep

According to research, toxins that have a harmful influence on brain health seem to be cleared away by getting a night of quality sleep. This includes the detrimental buildup of amyloid-beta and tau proteins, which have previously been linked to Alzheimer's disease and other neurodegenerative diseases.

The majority of people need eight hours of sleep per night. It’s believed that getting good-quality sleep regularly will protect you against Alzheimer's disease, dementia, and memory loss. Researchers currently think that sleep disruptions and disorders contribute to cognitive decline and degenerative illnesses of the brain.

Here are some healthy routines that may help you get a more restful sleep at night:

• Avoid taking naps during the day.
• Increase your exposure to sunlight.
• Limit your screen usage.
• Avoid caffeine and nicotine.
• Avoid consuming alcohol late at night.
• Avoid eating late at night.
• Maintain a regular sleeping schedule.

If you can't sleep, you can prepare some chamomile or lavender tea, or read a book. You may also want to avoid drinking too much water or other liquids before going to bed. Going to the restroom often throughout the night might reduce sleep quality.

It takes time to fall asleep, so retrain your body and build good sleep habits. A new routine may take time to establish. But if you keep practicing, you'll break your negative sleeping patterns and learn new techniques for falling asleep quickly.

3. Regular Exercise

Regular physical activity has been shown to have a positive effect on your health. You'll feel better, be fitter, keep your weight in check, have fewer worries, and reduce your blood pressure because of it. Regular exercise could help reduce the progression of neurodegenerative conditions.

A minimum of 30 minutes of low-intensity exercise five times a week is advised. You could hop on your e-bike cycle at a moderate pace for around six miles, go hiking at a local trail, or attend a dance class.  Exercise raises your heart rate and leaves you short of breath. Constant exercise improves the heart and blood circulation, lowering cholesterol and blood pressure. Moreover, your mental health also benefits from exercise.

When choosing activities, it’s critical to pick ones that are both pleasurable and sustainable. This means that the person can engage in them for an extended length of time. Below are some of the exercise activities you can engage in:

• Cycling,
• Brisk walking,
• Running,
• Swimming,
• Dancing,
• Yoga, and
• Tai chi.

It’s also vital to warm up and cool down before and after exercise. Warming up helps prepare the heart and lungs for action. Stretching can be done during the warm-up and cool-down as it helps preserve joint flexibility.

Conclusion

It’s not possible to turn back time or alter your genetic makeup, and there’s no certain strategy to avoid dementia. Living a healthy lifestyle and engaging in regular physical and mental exercise are the most effective ways to reduce the chance of developing dementia.

It’s never too early or too late to start developing healthy habits. Also, incorporating a wholesome lifestyle into your daily routine can make it easier to stick with it in the long run.