The foods to avoid, the habits to prefer and the conditions not to be underestimated and which can pave the way for the onset of dementia, of which Alzheimer’s is the most common form.
Dementia can be prevented or, in any case, delayed, by acting on one’s life choices and habits. Prevention, rather than early diagnosis, is in fact the best way to avoid or postpone the appointment with cognitive decline and neurodegenerative diseases, of which Alzheimer’s is the most common form. According to experts, around 40% of cases of dementia could be averted by intervening on the so-called “modifiable” risk factors – 12 factors in total, such as hypertension, hearing impairment, cigarette smoking, obesity, depression, physical inactivity, diabetes, poor education and poor social contact, which were recently added excessive alcohol consumption, exposure to air pollution and brain trauma.
Some of these factors, more than others, play a significant role in paving the way for dementia, as highlighted by the most recent studies. Of all things, keep an eye on them at least seven can bring “to great benefits for the brain as you get older” indicated Jessica Caldwell, director of the Women’s Alzheimer’s Movement Prevention Center at the Cleveland Clinic, the American medical center for the prevention and research and treatment of Alzheimer’s disease in women and gender diverse people.
“It’s never too late to start having healthy habits – says Dr. Caldwell at HuffPost – . Even people who have mild cognitive changes or dementia can benefit from healthy habits for the brain”.
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The 7 moves that keep your brain healthy
Don’t eat only processed foods
When it comes to preserving brain health, consuming only processed or ultra-processed foods is a habit to avoid. “Eating fast food regularly makes you less likely to make room for a diet that contains brain-healthy foods, such as leafy greens, omega-3-rich fish, berries, and nuts.” explained Dr. Caldwell.
On the other hand, a diet devoid of healthy foods – such as fermented foods – it can favor the onset of cognitive problems Why “Processed foods lead to microinflammation in the brain, which is associated with all kinds of problems and reduces longevity – also highlighted the American neuroscientist Friederike Fabritius –. The microbiome influences the brain, so eating fermented foods every day is a surefire way to dramatically improve your brain health. Most of our neurotransmitters are produced in the gut”.
Avoid a sedentary lifestyle
Physical activity, as is known, is associated with far-reaching benefits. It should therefore come as no surprise that it helps to maintain healthy brain too. Dr. Randall Wright, a neurologist and medical director of the Brain Wellness Center at Methodist The Woodlands Hospital in Houston, Texas, likened exercise to a “bluetooth for the brain”, meaning it helps us make better connections. “It’s kind of the Holy Grail – observed Dr. Wright – . We’re all looking for things that help improve neuroplasticity, and exercise unlocks the brain’s potential. It is important to keep brain cells moving and developing”.
Exercise also improves blood circulation to the brain, can reduce stress and inflammation, and, as we know, helps maintain heart health. All of these things contribute to a healthier mind.
Don’t be antisocial
Loneliness and antisocial behavior are harmful to your health and can also have negative effects on the brain. “StWe learn that people who have excellent social relationships live eight years longer on average” Fabritius observed. When we interact with others, our brain processes a lot of information.
Social isolation means that those neural pathways, which would be activated, are not used. “This causes their redirection or dissipation, which can accelerate cognitive decline” said Dr. Zaldy Tan, director of the Jona Goldrich Center for Alzheimer’s and Memory Disorders at Cedars-Sinai in California. Losing that stimulation can also lead to reduced physical activity and depression, both of which are related to dementia.
Get enough sleep
Good sleep ensures that we are not only more lucid and active (even extending our lives), but it has also been proven to help the brain to “function normally” observes Wright. “Twelve years ago – explains the expert – we learned about the existence of the glymphatic system, which we can imagine as the garbage can of the brain. When we sleep, the brain is particularly active and throws away its garbage, which would be what we see in people with Alzheimer’s and dementia, cwho instead accumulate what should be eliminated through this system”.
Don’t underestimate high blood pressure
Cigarette smoking, an unhealthy diet and lack of exercise are just some of the contributing factors hypertension (high blood pressure), one of the factors that can lead to the development of dementia. “If left uncontrolled, hypertension causes an increase in risk of developing dementia later in life – the experts point out -. We know this from longitudinal studies, in which people who are now in their 70s and 80s and who had high blood pressure in their 40s and 50s are those at the highest risk of developing dementia”.
Never stop learning
Even if, for many, the school years are far away in time, fueling curiosity is one way to exercise the mind and keep it sharp. “A recent study found that adults who engaged in continuing education had a 19% lower risk of developing dementia” Dr. Tan recalled, explaining that “every time we learn new things, we form new connections between brain cells and this increases what we call brain plasticity, that is, the ability of our mind and our brain to adapt to change. And this is also why people who have higher levels of education are exposed to a lower risk of developing dementia later in life”.
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