Dementia and Alzheimer’s disease affect many elderly people, and their incidence is likely to increase in the decades to come. Indeed, the proportion of people over 60 is expected to increase from 12% to 22% by 2050, according to the World Health Organization (WHO). It is therefore essential to discover how to enable people to age in good health, and research is accumulating to limit the risks of developing neurodegenerative diseases.
Recently, Italian researchers estimated that the Mediterranean diet could reduce the risk of dementia by 11%, while Australian researchers linked reduced sleep quality to an increased risk of dementia. Also, to prevent this decline in memory or cognitive skills, neuroscientists spoke to the British version of Yahoo!life and identified 7 simple habits to implement.
Brain health: at what age should you take care of it?
Firstly, specialists emphasize to Yahoo!life that there is no age to start taking care of your brain health. Jennifer Newson, neuroscience consultant for Children of Earth Skincare, emphasizes in the British media that“it’s never too early”.
Also, over the course of life’s ups and downs and the factors we face, such as lack of sleep, a sedentary lifestyle or even diet can have an impact on the risk of dementia. To reduce the risks, here are seven good reflexes to put in place, according to experts.
Cognitive health: 7 expert tips to reduce the risk of dementia
Keeping the brain active is key to reducing risk dementia. But other actions can be put in place to accentuate the effects. Here are 7 good habits to adopt, according to experts.
Get enough sleep
It’s a time that we tend to neglect: sleep. Also, Jennifer Newson recommends getting seven hours of sleep a night to take care of your brain health.
Fight against a sedentary lifestyle
The expert advises practicing physical activity regular. Whether by walking, running or simply reducing the time spent sitting, it encourages people to fight against a sedentary lifestyle. For seniors over 65, Health Insurance recommends practicing 30 minutes of moderate-intensity physical activity every day (not causing shortness of breath).
Learn a new language
There is no age limit for learning a new language. As Sylvia Johnson, an expert in methodology and language, explains toYahoo!lifethis allows “’neuroplasticity’, which allows your brain to form new connections and stay agile. It’s essential to keep your mind sharp.”
Take care of your diet
Brain health also comes from the plate. Jennifer Newson thus insists on the importance of balanced diet with sufficient intake of omega-3 fatty acids, flavonoids, vitamins B, D and E and choline (an amino acid derivative).
Maintain a social life
The expert advises maintaining contacts with loved ones, friends or colleagues that are not only virtual. “Socialization can boost attention and memory and help strengthen neural networks,” she specifies.
Stay curious
Curiosity is not a bad fault if it allows you to stay active. Whether by readingsolving a puzzle or even trying a video game, discovering new things allows you to maintain thinking skills while having fun.
Try meditation
Specialists specify that the mindfulness meditation helps improve memory, attention, but also fight against stress and anxiety.
⋙ Discover the 7 habits to take care of your brain, according to experts
Sources :
- Neurologist reveals the anti brain ageing routine you should do every day – yahoo!life UK (3/11/2023)
- Dementia – WHO
- Adults and seniors: physical activity at every age – Health Insurance
