As people age, they experience changes in how their brain works, especially their memory. For some, this may raise concerns about dementia.
Dementia is a broad term that encompasses changes in cognitive abilities such as memory, thinking, reasoning, and problem-solving. There are several types of dementia. The most common is Alzheimer's disease, and experts are still trying to figure out what causes it.
While age is the most important risk factor for dementia, changes in memory occur naturally with age. After age 40, the human brain declines by about 5% every decade. This can have a significant impact on memory and concentration. Serious mental decline doesn't have to be a natural part of aging. In fact, certain lifestyle factors have a greater influence than genetics on whether you develop memory-related disorders.
No matter your age, there are things you can do to keep your brain healthy as you age.
There's no single treatment that can prevent or reverse dementia. But researchers have found some lifestyle changes that may help prevent or slow memory loss. Luckily, it's not too late to adopt these habits.
1. Control your blood pressure and cholesterol levels.
The heart beats approximately 115,000 times each day, carrying approximately 20% of the body's oxygen to the brain with each beat. High blood pressure weakens the heart muscle and is a major cause of stroke. Ideally, blood pressure should not exceed 120/80.
Cholesterol plays an important role in the health of your brain and nervous system, so we recommend getting your cholesterol levels checked every 4-6 years.
2. Sleep well.
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Studies have shown that people with untreated sleep apnea have a 10-year increased risk of memory loss compared to the general population. For most people, a healthy brain needs 7-9 hours of sleep each night.
Memory-boosting and immune-boosting sleep recommendations:
• Keep your bedtime and wake-up times consistent.
• Turn off all devices one hour before going to bed.
• Engage in calming activities before bed, such as listening to peaceful music or practicing mindful breathing techniques.
• As soon as you wake up, go outside and get some natural sunlight.
3. Be more conscious of your diet
First, make sure you're getting plenty of vitamin D in your diet, which is essential for boosting cognitive function. (In addition to sunlight, other good sources of vitamin D include tuna, salmon, milk, and vitamin D-fortified orange juice.) A six-year study of 1,600 adults linked Alzheimer's disease to vitamin D deficiency. According to an Alzheimer's.net report on the study, “People with severe vitamin D deficiencies were more than twice as likely to develop Alzheimer's disease or dementia compared to people who had adequate vitamin D intake.”
Obesity, diabetes, and high cholesterol are all risk factors for dementia, so talk to your doctor about your diet and daily calorie intake. Eating more leafy green vegetables and limiting red meat intake may also lower your risk of dementia. Bad news for diet soda fans: Recent studies have linked artificial sweeteners used in diet drinks to an increased risk of dementia and stroke.
4. Don't smoke (including second-hand and third-hand smoke).
Smokers are 30% more likely to develop dementia than non-smokers, and they also put those around them at risk: passive smoking contains 7,000 compounds, at least 70 of which can cause cancer.
Additionally, there is also thirdhand smoke, which isn't actually smoke. It's cigarette smoke residue that's responsible for the distinctive smell that lingers on clothes and in spaces. The residue itself can release substances that are harmful to the brain.
5. Build social relationships.
A new study finds that adults over 55 who regularly attend dinner parties and other social gatherings are less likely to experience memory decline — but it's not because of what they eat, it's because of their regular social interactions.
Small acts of kindness also increase brain chemicals such as serotonin and endorphins, helping to reduce feelings of isolation and loneliness.
• I wish people happiness and check in on them.
• Give praise without expecting anything in return.
• Call people you don't talk to often.
Making multiple lifestyle changes at once can be stressful, so try to focus on one recommendation at a time – start with what seems simple and fun – or focus on what's most relevant to your situation.
(Dr. Apurva)
