Pillars Of A Brain-healthy Lifestyle
For many years it has been said that there is not much that can be done to prevent Alzheimer’s and other types of dementia. But the truth is, you can reduce your risk by eating right, exercising, staying mentally and socially active, and keeping stress under control.
In other words, by maintaining a brain-healthy lifestyle, you can prevent Alzheimer’s symptoms and delay or even reverse the deterioration process.
Lifestyle can protect the brain
Researchers around the world are trying to find a cure for Alzheimer’s disease, but gradually the focus has expanded from treatment to prevention strategies. What researchers have found is that it may be possible to prevent or delay the symptoms of Alzheimer’s disease and other dementias through a combination of healthy habits.
It is never too early to start increasing your “brain reserves.” Any age is a good time to start taking steps to keep your brain healthy.
The 6 pillars of a brain healthy lifestyle
The health of the brain, like the health of the body, depends on many factors. While some factors, such as genes, cannot be controlled, many others are related to lifestyle, and that
depends directly on each one.
According to the Alzheimer’s Research & Prevention Foundation, physical exercise reduces the risk of developing Alzheimer’s disease by 50%.
Regular exercise can also slow brain decline in those who have already started to develop cognitive problems.
Like the rest of the body, the brain needs a nutritious diet to function at its best. They need to eat lots of fruits and vegetables, lean protein, and healthy (unsaturated) fats. Eating habits that provide a constant supply of energy are best.
Following the Mediterranean diet, avoiding trans fats and saturated fats, eating foods rich in omega 3 and omega 6 fatty acids, and drinking green tea are some of the most recommended eating guidelines.
People who continue to learn new things throughout life and challenge their brains are less likely to develop Alzheimer’s disease and dementia as they remain mentally active. And the brain is either used or lost.
Activities that involve multiple tasks, or that require communication, interaction, and organization offer the most protection. Taking time each day to stimulate your brain is essential.
The brain needs restful sleep to regulate itself and to function optimally. Lack of sleep not only leaves you moody and tired, it impairs your ability to think, solve problems, and process, store, and retrieve information. Deep sleep is essential for memory formation and retention.
Chronic stress has a great impact on the brain by contracting in a dominant memory area of the brain known as the hippocampus, which hinders the growth of nerve cells, and increases the risk of Alzheimer’s disease and dementia. Learning to manage stress is essential.
Human beings are very social. We don’t grow in isolation, and neither do our brains. Studies show that the more connected we are, the better we get on tests of memory and cognition. Staying socially active can even protect against Alzheimer’s disease and dementia, so social life should be a priority.
The more each of the six pillars is strengthened in daily life, the healthier and more resilient the brain will be.
