Dementia is a condition that affects millions of individuals worldwide, with Alzheimer’s being the most common form. It is characterized by a decline in cognitive function, memory loss, and impaired reasoning and judgment. While genetics and environmental factors play a role in the development of dementia, lifestyle choices also contribute significantly to one’s risk. Dementia experts emphasize the importance of adopting healthy habits to protect and preserve brain health. These are a few experts’ top advice for things that they themselves never do, in order to protect the health of their brains.
What is Dementia?
Dementia is a neurodegenerative condition that impairs cognitive function, affecting memory, communication, and daily activities. As the condition progresses, individuals may struggle to perform routine tasks and may experience changes in behavior and personality. Alzheimer’s disease is the most common form of dementia, but there are several other types, each with varying symptoms and progression rates. Early detection and intervention are crucial in managing dementia and improving the quality of life for those affected.
7 Things Dementia Experts Say They Never Do
The good news is, much of your risk for developing dementia is within your control. Many of these risks have to do with daily habits and your overall lifestyle. From there, it depends on your discipline and willingness to potentially change some of your habits as to whether or not you will lower your individual risk. These are the seven things that dementia experts say they never do, in order to protect their brains.
1. Avoid Eating a Diet of Solely Processed Foods
Experts recommend against consuming a diet high in processed foods, as these have been linked to inflammation in the brain. On top of that, filling up on these foods leaves less room for fresh, healthy foods. Processed foods lack essential nutrients that are crucial for brain health, such as omega-3 fatty acids found in fish and green leafy vegetables. Incorporating whole, nutrient-dense foods like fruits, vegetables, and healthy fats can support brain function and reduce the risk of cognitive decline.
“Processed foods lead to micro-inflammations in the brain, and that is associated with all kinds of problems and reduces longevity,” neuroscientist Friederike Fabritius told Buzzfeed. “The microbiome affects the brain, so eating fermented foods every day is a sure way to dramatically improve your brain health. Most of our neurotransmitters are produced in the gut.”
2. Avoid Living a Sedentary Lifestyle
Regular physical activity is essential for maintaining cognitive function and overall brain health. Exercise promotes blood flow to the brain, reduces inflammation, and stimulates the growth of new brain cells. By staying active, individuals can improve memory, focus, and mental clarity, while also reducing the risk of developing dementia later in life.
“It’s kind of the holy grail,” Dr. Randall Wright told HuffPost. “We all look for things that help with neuroplasticity, and exercise unlocks the brain’s potential. It’s important to keep those brain cells moving forward and developing.”
3. Avoid Being Anti-Social
Social isolation can have detrimental effects on brain health and cognitive function. Maintaining social connections and engaging in meaningful interactions are essential for stimulating the brain and preventing cognitive decline. Social activities promote mental stimulation, emotional well-being, and a sense of belonging, all of which contribute to optimal brain health.
“We know from previous research that social connections are important for our health and being isolated puts us at higher risk of dementia and death,” said Dr Suraj Samtani, who is a clinical psychologist and researcher at CHeBA…“We found that frequent interactions – monthly or weekly – with family and friends and having someone to talk to reduced the risk of getting dementia. We also found that living with others and doing community activities reduced the risk of dying,”
4. Avoid Pulling Consistent All-Nighters
Adequate sleep is crucial for brain health, as it allows the brain to rejuvenate and eliminates toxins that can contribute to cognitive decline. Chronic sleep deprivation can impair cognitive function, memory consolidation, and overall brain performance. It also causes excessive fatigue and leads to brain-damaging behaviors, such as not exercising, eating poorly, and not socializing well. Prioritizing quality sleep is essential for maintaining optimal brain health and reducing the risk of dementia.
“Twelve years ago we learned about the glymphatic system, basically the brain’s garbage can,” Wright said. “When you’re sleeping, it becomes extremely active, moving the trash, all the things we see in people with Alzheimer’s and dementia that accumulate are eliminated through this system.”
5. Avoid Ignoring Stress
Prolonged stress can negatively impact brain function and increase the risk of cognitive decline. Learning to manage stress through relaxation techniques, mindfulness practices, and regular physical activity can help protect brain health. Chronic stress can lead to inflammation in the brain and disrupt neural pathways, contributing to cognitive decline over time.
“The ability to manage your stress is an important skill to have as stress can negatively impact a host of different areas in your life including work, relationships, health and body functioning. When your stress is well managed it’s likely that you don’t think about challenges too much when they occur, as you are prepared to tackle them emotionally, physically and psychologically” writes the Aspen Counselling Center.
6. Never Dismiss High Blood Pressure
High blood pressure is a significant risk factor for dementia, as it can damage blood vessels in the brain and impair cognitive function. Managing blood pressure through lifestyle modifications, such as a balanced diet, regular exercise, and stress management, is essential for preserving brain health and reducing the risk of dementia.
“Hypertension, or high blood pressure, that’s uncontrolled shows increased risk of developing dementia later in life,”said Dr. Zaldy Tan, the director of the Jona Goldrich Center for Alzheimer’s and Memory Disorders at Cedars-Sinai in California. “The correlation is less later in life, but we have the benefit of these longitudinal studies following people from 1947 ― people who are in their 70s and 80s now, we have their blood pressure from their 40s and 50s ― and there is a correlation.”
7. Avoid Stopping Learning
Continued learning and mental stimulation are crucial for maintaining brain health and cognitive function. Engaging in activities that challenge the brain, such as learning new skills, reading, or solving puzzles, can promote neuroplasticity and preserve cognitive abilities. Lifelong learning is associated with a lower risk of developing dementia and can help individuals stay sharp and mentally agile as they age.
“Whenever we learn new things, we know that we form new connections between brain cells,” Tan explained. “Whenever you make these connections, you increase what we call brain plasticity. Plasticity is [the] ability of our minds and our brains to adapt to change. And that is the theory why people, for example, who have higher degrees of formal education have less risk of developing dementia later in life.”
The Bottom Line
Dementia experts emphasize the importance of adopting healthy habits and avoiding detrimental behaviors to reduce the risk of developing dementia. By making small lifestyle changes, such as eating a nutrient-rich diet, staying physically active, and prioritizing mental well-being, individuals can protect and preserve brain health. Taking proactive steps to maintain cognitive function and engaging in activities that stimulate the brain can contribute to a healthier and more vibrant life, free from the burden of dementia.
Read More: Regular Nut Consumptions Helps Ward Off Dementia and Disease