Worried about dementia? Concerned about your memory? Neuroscientist Dr. Sabina Brennan offers insights on how to keep your brain healthy and lower your risk of dementia.
Our brains are incredible and vital to our overall health. However, many of us neglect brain health in our daily routines. According to Dr. Sabina Brennan, the number of older adults with dementia is expected to reach 132 million by 2050. Since there’s no cure for dementia yet, lifestyle choices are crucial in reducing risk. Here are six ways to help prevent dementia based on Dr. Brennan’s advice.
First off, sleep is essential for brain health. Shockingly, only one in three people get the recommended 7 to 8 hours of sleep nightly, prompting the World Health Organization to label sleep loss as an epidemic. Consistent sleep schedules help detoxify the brain by clearing out waste products, such as the beta-amyloid protein, which contributes to dementia and Alzheimer’s disease. A lack of sleep prevents the removal of these toxins, leading to brain damage and higher dementia risk. Brennan emphasizes the importance of a regular sleep routine to get both non-REM and REM sleep, which are vital for brain health and learning capacity.
Next, managing stress is critical. Chronic stress can harm brain function, affecting learning and memory and even leading to reduced brain volume. Brennan advises finding excitement in life’s challenges as a way to manage stress positively. Engaging in mentally stimulating activities can protect your brain against stress-related damage and improve your overall brain health.
Social interaction is another key factor. Loneliness can negatively impact brain health, causing disturbed sleep, abnormal stress responses, higher blood pressure, and cognitive decline. Dr. Brennan recommends at least ten minutes of social activity daily to boost brain volume and efficiency. Whether it’s through hobbies or creative activities, staying socially engaged can delay memory decline and enhance brain plasticity.
Limiting alcohol consumption is also important. Heavy drinking increases the risk of brain damage by affecting blood flow and heart health, which in turn impacts brain function. Moderate drinking still poses risks, so it’s best to limit alcohol intake to minimize the risk of dementia.
Physical exercise is essential, no matter your age. Regular activity helps maintain brain health by improving memory and cognitive functions. Research shows that even those who start exercising later in life can significantly benefit their brain health and reduce the risk of dementia.
Lastly, don’t underestimate the power of a smile. Smiling releases chemicals like dopamine, serotonin, and endorphins, which boost happiness and improve brain health. These chemicals lower blood pressure, reduce stress, and enhance immune function. Seeing smiling faces can also activate the hippocampus, increasing memory and learning abilities.
For more ways to keep your brain healthy and prevent dementia, consider checking out Dr. Brennan’s book “100 Days to a Younger Brain.” It offers a daily program to maximize memory, boost brain health, and combat dementia with manageable daily activities.