Worried about developing dementia or concerned about your memory? Dr. Sabina Brennan, a highly regarded neuroscientist, shares some effective preventative strategies.
Your brain is the most critical organ, yet we often neglect its care in our health routines. As our global population ages, the number of people with dementia is expected to reach 132 million by 2050. Although there is no cure for dementia yet, Dr. Brennan emphasizes in her book, “100 Days to a Younger Brain,” that lifestyle choices can significantly lower your risk. Here are six tips she suggests to help you steer clear of dementia.
First, sleep is crucial for brain health, yet many don’t get the recommended 7 to 8 hours of sleep. Lack of sleep is so widespread that the World Health Organization labels it an epidemic. Dr. Brennan advises maintaining a regular sleep schedule. Sleep detoxifies your brain by removing neural waste that builds up during the day. Without enough sleep, harmful substances like beta-amyloid protein accumulate, a key contributor to Alzheimer’s and dementia. This build-up can lead to plaques that hinder brain communication, trigger inflammation, and cause severe brain damage, increasing dementia risk. Regular sleep patterns, including both REM and non-REM stages, are essential, especially since low levels of non-REM sleep are linked to decreased learning capacity in older adults with dementia.
Stress also plays a role in brain health. While chronic, unmanaged stress can harm your brain and lead to conditions that increase dementia risk, some stress is beneficial. Engaging in mentally challenging tasks can protect your brain from stress-related damage. Finding excitement in life’s challenges can shift stress to a positive force. Staying positive, managing stress effectively, and seeking support when needed can strengthen your prefrontal cortex and hippocampus, vital areas for decision-making and memory.
Loneliness negatively impacts brain health too. Over 9 million people in the UK often feel lonely, a situation that can disturb sleep, elevate stress responses, and worsen cognitive decline. Combatting loneliness with just ten minutes of social activity daily can positively impact your brain’s functioning and protect against dementia.
While red wine is sometimes touted as beneficial, drinking more than 30 units of alcohol weekly significantly heightens your risk of hippocampal damage and dementia. Even moderate drinking poses risks. Limiting alcohol intake is crucial for protecting brain health.
Exercise isn’t just good for your body; it’s essential for your brain. Regular physical activity reduces dementia risk across all age groups and boosts memory. Studies show that people who exercise throughout their lives have better memory retention later on. Starting a physical routine at any point can improve cognitive function and memory, benefiting you in the long run.
Lastly, don’t underestimate the power of a smile. Smiling releases chemicals like dopamine, serotonin, and endorphins that boost happiness and overall brain health. This simple act can enhance memory capabilities by activating the hippocampus, lower stress, and improve immune function.
Dr. Sabina Brennan is a research psychologist at Trinity College Dublin, focusing on dementia risk and protective factors. For more detailed advice on preventing dementia, her book “100 Days to a Younger Brain” offers actionable strategies to improve memory and brain health one day at a time.