According to the World Health Organization, more than 55 million people worldwide have dementia. Dementia; A condition that includes a range of symptoms such as memory loss, general cognitive impairment and psychological changes, as well as certain diseases such as Alzheimer’s. Approximately 10 million new cases occur every year, and the rapid increase in this number once again reveals the importance of brain health.
Brain health; It is a concept that refers to the good condition of all cognitive skills such as thinking, learning, communicating and acting purposefully. In the news of The Huffington Post; Cedars-Sinai Maxine & Bernard Platzer Lynn Family Memory and Healthy Aging Program Director Dr. Zaldy Tan explained, “Brain health is a condition that enables the individual to adequately perform important functions in daily life.”
Cleveland Clinic Lou Ruvo Center for Brain Health Director Dr. Dylan Wint said, “As a society, we should give importance to brain health from the earliest periods of life,” and emphasized that brain health is affected by “choices made throughout life.”
According to the news of The Huffington Post; Genetic factors, chronic diseases and personal risk factors may play a role in the development of dementia. However, according to experts, there are universal ways that everyone can apply to strengthen their cognitive functions. Here are 7 brain health rules you should adopt to keep your mind sharp as you age, according to dementia experts:
1. Incorporate regular exercise into your weekly routine
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Research shows that regular physical activity strengthens cognitive functions, reduces stress, balances hormones that increase anxiety, and sharpens memory.
Dr. Tan said, “Physical exercise is important in maintaining healthy vessels and adequate blood flow to the brain. It also prevents head trauma by reducing the risk of falling.”
At this point, what is important is not intensity, but continuity. “Walking, dancing, gardening… Find whatever works for you and add movement to your life,” said Heather M. Snyder, Vice President of Medical and Scientific Affairs for the Alzheimer’s Association.
2. Challenge your brain with new activities
The brain is not a muscle, but it can be exercised like a muscle. Experts state that developing new skills supports neuroplasticity, that is, it increases the brain’s capacity to change and adapt over time.
Dr. Wint said, “You can play mind games, take up a new hobby, attend a course, or learn a new language or musical instrument. The important thing is that what you do really challenges you and allows you to learn something new.”
3. Sleep is critical
Quality and uninterrupted sleep of approximately 7 hours is critical in preserving cognitive functions. During sleep, the brain clears toxins that increase the risk of dementia; It also improves memory, emotional balance and problem-solving skills.
“Minimize interruptions. If you have a problem such as sleep apnea, be sure to consult a healthcare professional,” Snyder said.
Symptoms such as snoring, teeth grinding, excessive tiredness during the day, or frequent need to go to the toilet at night may indicate an underlying sleep disorder.
4. Give your mind breaks
Adequate sleep as well as mindful rest periods support mental health.
Dr. Tan said, “Just as our muscles or joints need rest after a heavy exercise, our brain also needs a recovery period after a busy day.” These moments of rest can be simple activities such as taking a short nap, closing your eyes and meditating for a few minutes.
5. Control stress and high blood pressure
Stress management, as well as sleep, are the foundation of cognitive health. Dr. “Chronic stress can lead to high blood pressure, which seriously damages brain and heart health,” Tan said.
Research reveals that hypertension causes memory loss, decreased planning and organizational skills, and an increased risk of stroke.
Doctors point out the importance of improving the diet and controlling this situation with medication when necessary.
Another important rule: Avoid social isolation.
Dr. “The human brain has a social structure; it develops when it interacts with other people. Without this interaction, memory and cognitive skills may decline over time,” Tan explained.
This doesn’t mean everyone has to be an extrovert. Dr. Wint stated that this means pursuing a social activity that one finds meaningful:
“Spending time with loved ones, participating in sports or cultural events, joining a faith community or participating in volunteer work is extremely beneficial for the brain.”
7. Stop smoking
Although the harms of smoking on physical health are known, its effects on the brain are also extremely destructive. Studies show that smoking reduces brain volume, leads to premature aging and increases the risk of Alzheimer’s. “With smoking cessation, the risk of cognitive decline may decrease to levels similar to non-smokers,” Snyder said.
If it is not possible to quit completely, tobacco harm reduction strategies (e.g. choosing smokeless tobacco products or reducing consumption) can be applied.
It is also reminded that alcohol is a neurotoxin that causes neurological damage in both the short and long term; Therefore, reducing consumption is of great importance for brain health. Although it is not possible to completely control the brain’s aging process, these simple rules can make a big difference in the long run.
Dr. Tan concluded his words by saying, “When should we start implementing these rules? The sooner the better. But it is never too late to start.”
Source: Newspaper Oxygen
