How to build brain health to prevent Dementia

There are existing some risk factors for dementia that are not possible to prevent such as age or genetics however according to Dementia Discussion by Barbara Hament 1 of 3 cases of Alzheimer’s can be prevented through lifestyle and interventions. The same source claims that Alzheimer's disease is on the rise and by 2050 there is an estimation of 14 million people with Alzheimer’s disease. “Dementia Australia,” says that there are lifestyle factors that are contributing to 35 to 50% of dementia cases worldwide.

Alzheimer’s begins in the brain 20-30 years prior to the onset of symptoms. Scientists are moving forward with understanding brain health and there is no doubt that adopting good and healthy lifestyle habits earlier in life can protect the brain later. This includes emotional well-being, physical exercise, brain stimulation, nutrition, and quality of sleep. But let’s take a deeper look into these habits and how can they help.

Firstly, when it comes to emotional well-being recent studies have proven that daily practice of mind-body therapy can be helpful in terms of reducing some of the symptoms that often indicate later in life signs of dementia. Moreover, reducing stress levels is crucial. Therefore, it is recommended to meditate, go for a walk-in nature, and avoid stress and negativism. Stress is a part of life, however, when it persists over time, it can have a serious cause on vascular changes and chemical imbalances that are damaging to the brain. Also, staying connected socially can help to keep mental health. Moreover, research proves that regular interactions with other members of society may help with the reduction of the risk of developing dementia and depression.

Secondly, physical activity is a must in terms of not only moving your body but also raising your heart rate. If a person is lacking physical activity, it can have a serious impact on the possibility of developing heart disease, obesity, and diabetes type 2 which relates to dementia. The risk of being overweight or obese can have a serious impact on blood pressure and type 2 diabetes, both factors are linked to Alzheimer’s disease and vascular dementia. According to scientists you need 150 minutes of moderate or 75 minutes of rigorous exercise per week to keep your brain activity healthy. Furthermore, people who do physical activity regularly are less likely to develop heart disease, stroke, or diabetes. But did you know that heart pumping can grow new brain cells and synapses in the hippocampus, which is a brain part critical for the ability to form new memories?

Thirdly, brain stimulation also called cognitive fitness is the same as an exercise but just for your brain. The most common and used is learning new information or skills such as learning a new language, volunteering or playing an instrument. Through cognitive fitness, dormant areas of the brain are stimulated and trained and this can help also with blood flow to them. This is a healthy way of keeping your mind active and helps to delay the onset of cognitive delay.

Next healthy habit relates to diet and nutrition. When it comes to a diet that consists of high volumes of saturated fat, salt, and low fiber the risk of high blood pressure, cholesterol, obesity, and diabetes type 2 are much higher. Moreover, consumption of an excessive amount of alcohol are increasing the risk of stroke, heart disease, nervous system, and even some types of cancers. These factors are also linked to dementia. On the other hand, a healthy diet can not only improve the general health of a person but also maintain brain function by fighting cognitive decline. Did you know there is a list of brain-healthy foods? If no, then here are some top ones: berries, olive oil, leafy greens, nuts, beans, whole grains, fish, poultry, and dark cocoa powder. Some special diets which are recommended are the Mediterranean diet or Nordic diet as they are high in fibers, fresh fruits, and vegetables. The diet lifestyle has a significant impact on the brain and a poor diet can easily damage the brain. Therefore, it is recommended to focus on healthy and well-balanced nutrition which can help to protect the brain from cognitive decline.

Last but not least habit which helps us to fight dementia and keep our brain healthy is sleep. It is recommended to get at least 7 to 9 hours of sleep. This can help with memory retention. If you are struggling with sleep, take a deeper look into what might be influencing your sleeping schedule. This can be the amount of consumed coffee, the temperature in the room, stress level, noises, exercising before sleep, phone, and if you do not know it is always a good idea to contact your doctor.

Would you like to read more about prevention and protection against dementia?

Then visit: https://otiom.com/demensskolen/prevention-and-protection/

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The Otiom offers a solution that allows people with dementia to move around freely, even to local shops or parks. When a person gets lost the alert from Otiom device would notify a caregiver or a relative. This means more freedom and less fear for a person who has dementia as well as caregivers and relatives.

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Written by: Angelika Benesova, marketing assistant at Otiom

Bibliography

Dementia Discussions with Barbara Hament

Alzheimer Society of Canada, n.d. Brain-healthy tips to reduce your risk of dementia. [Online] Available at: https://alzheimer.ca/en/about-dementia/how-can-i-prevent-dementia/brain-healthy-tips-reduce-your-risk-dementia [Accessed 29 Jun 2022].

Dementia Australia, n.d. Healthy brain,. [Online] Available at: https://www.dementia.org.au/sites/default/files/2020-07/20081_DA_HealthyBrainHealthyLife_A5_BOOKLET_FA_WEB.pdf [Accessed 27 Jun 2022].

HFC, n.d. 5 BRAIN HEALTH HABITS. [Online] Available at: https://wearehfc.org/brain-health-habits/ [Accessed 28 Jun 2022].

NHS, 2020. Can dementia be prevented?. [Online] Available at: https://www.nhs.uk/conditions/dementia/dementia-prevention/ [Accessed 29 Jun 2022].