Unfortunately, we can not affect family history and age – the major factors responsible for the development of dementia. Fortunately, we have the opportunity to change our usual lifestyle and diet, which also affect the risk of developing this disease. Make sure you have these bad habits that could change your health and life for the worse in a few decades – and get rid of them immediately.
Do not eat well
A balanced diet and a healthy diet is a commitment not only to the normal functioning of the heart and blood vessels, a good figure and an adequate level of energy. The health of our brains depends on how much and what nutrients we get from food every day. The less saturated fat in the daily diet, the more vegetables, fruits, whole grains and healthy monounsaturated fats in it – the better it works and the stronger the natural protection against age-related changes.
Ignore chronic diseases
The two major factors that seriously increase the risk of developing Alzheimer's disease are diabetes and hypertension, in which patients do not receive the necessary treatment. If you suffer from any of these diseases, it is important to follow a diet, keep the way of life more active, take medications carefully – and remember that this is also necessary for the prevention of dementia.
Stroke, high blood pressure, liver disease – to list these diseases, which often suffer from alcoholics, and dementia should be added. Excessive alcohol consumption causes atrophy of the brain cells, which leads to memory loss, severe cognitive decline and dramatically increases the risk of dementia.
The risk of developing Alzheimer's disease in smokers is 79% higher than in those who have never had this bad habit. But there is also good news: those who stop smoking are less likely to get sick. It will probably never be as low as among people who never smoked, but the percentages "won" or even dozens of them are already a great result.
Lead a sedentary lifestyle
A few years ago, a sedentary lifestyle was officially recognized as more dangerous to health than smoking. Moreover, the lack of regular physical activity in the literal sense of the word makes us stupid. During physical activity and sports, blood is saturated with oxygen, which is useful not only for the heart and blood vessels, but also for the brain. 150 minutes of aerobic exercise per week – this is the required rate!
Do not load the brain
Just like physical "stagnation," mental inaction is dangerous to our brain. Regular loads are necessary for the brain, they help maintain cell activity and create new neural connections that will help fight dementia. learning foreign languages, solving riddles and crossword puzzles, picking up puzzles, card games – everything works for you and your brain.
A group of researchers at Brigham University found a direct link between loneliness and the accumulation of beta-amyloid, a brain protein associated with Alzheimer's disease. Even if you enjoy spending time alone, it becomes a rule to communicate with family and friends at least once a week, or at least get involved in social activities such as volunteering.
Too much or too little sleep
Full night sleep is vital to the health of our brains. According to several sources, up to 15% of all cases of Alzheimer's disease can be caused by lack of sleep – for example due to insomnia or sleep apnea. But too much sleep can also be dangerous: another study, in which 7,500 women participated, showed that the habit of sleeping more than 8 to 9 hours a day increases the risk of dementia by 35%.
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By the way: 8 simple rules that will help reduce the risk of dementia. As much as 35%!