A physician has unveiled some straightforward practices that can help lower your risk of conditions like dementia.
It might sometimes seem that maintaining good health comes with a daunting list of requirements. However, the reality is often much more manageable than it appears at first glance.
While there are myriad approaches to preventing various diseases, focusing on brain health boils down to six key actions that can enhance longevity and mitigate cognitive decline risks.
Dr. Donald Grant, a GP and Senior Clinical Advisor at The Independent Pharmacy, has outlined habits that promote better brain health.
Dr. Grant noted: “A healthy brain is crucial for everyday functions, aiding in problem-solving, memory, and learning new skills. However, as we grow older, brain health may deteriorate quickly, leading to conditions like Alzheimer’s or dementia. Fortunately, several habits can help reduce these risks and enhance cognitive performance.”
According to Dr. Grant, regular physical activity is crucial for brain health as it can ‘trigger the release of key neurotransmitters such as dopamine and serotonin,’ which are beneficial for improving mood and concentration.
Additionally, exercise enhances blood flow and facilitates better oxygen distribution to the brain, thereby promoting its overall functionality.
“Through regular movement, individuals can decrease their risk of neurodegenerative disorders, including dementia, by counteracting brain shrinkage and slowing cognitive decline,” he mentioned.
For those who are more reclusive than they’d like to admit, it’s time to step out of those solitary routines.
The expert stated: “Interacting with friends or family is an excellent method to stimulate the mind and counteract cognitive decline. It effectively reduces stress, strengthens neural connections, and boosts memory. Socializing helps us process various emotions; without such interactions, isolation can lead to deteriorating brain health.”
Ah, the importance of sleep cannot be overstated.
Dr. Grant highlighted that sleep is ‘vital for brain health’ because it allows us to ‘consolidate memory and process emotions.’
Additionally, sleep provides the brain a chance to eliminate unnecessary toxins or proteins, including amyloid beta, which has been ‘strongly linked to Alzheimer’s disease.’
The doctor recommends establishing a consistent sleep routine, avoiding blue light and caffeine before bedtime, and striving to go to bed at the same time every night.
With so much dietary information circulating in the media, it’s easy for individuals to feel overwhelmed about what diet to follow.
Nonetheless, for brain health, it’s important to consume a diet rich in nutrients, including omega-3 from oily fish, antioxidants, and a healthy level of protein and vitamins.
These elements prevent cognitive decline, whereas foods like ‘highly processed items, sugary foods, and drinks with artificial sweeteners’ can disrupt hormone balances and energy levels, negatively impacting brain functions.
Dr. Grant suggests dusting off your puzzle books, as engaging in hobbies like playing an instrument, solving puzzles, or reading can stimulate the brain and enhance cognitive function.
This is due to their ability to ‘boost memory while improving problem-solving skills and creativity.’
Lastly, nothing quite compares to a leisurely walk in the park, and the doctor concurs!
He shared: “Exposure to nature is a powerful way to bolster brain health. Our environment can influence our mood in various ways, but being surrounded by nature helps reduce mental fatigue and fosters creativity.
“Being near water, or ‘blue space,’ similarly benefits by lowering stress through decreased cortisol levels and endorphin release, which elevates mood. As we age, integrating exercise with nature may effectively minimize cognitive decline risks.”
All these activities can significantly contribute to maintaining healthy brain function.