For reasons that are not yet well understood, women are more prone to dementia than men, reports Carolyn Todd for Self. (Women are less prone than men to heart disease and lung cancer.) But, women as well as men can protect brain health as they age.
What’s noteworthy, based on dementia research published in The Lancet, is that 45 percent of dementia cases are preventable. The earlier in life you shift your lifestyle to promote brain health, the better. Here’s how:
- Exercise. You’ve heard it all before, but it bears repeating. Both aerobic exercise–walking, running etc.–and weight training–building muscle, change the chemical and physical makeup of your brain, keeping your hippocampus well-functioning, to promote memory and brain health. Keep in mind that building muscles and strength for at least 40 minutes each week is as important as getting your heart rate up for at least two and a half hours each week.
- Eat healthy. Research suggests that you stick to eating fruits, vegetables, nuts, whole grains, beans and fish. Leafy greens and berries appear to be particularly good for your brain. Some say that you should steer clear of butter, cheese and sweets. For sure, ultraprocessed foods are bad for your brain. You can read more from Just Care here.
- Avoid alcohol and smoking. Keep in mind that even one drink a day is considered moderate drinking. And seven or more drinks a week clearly is bad for your brain and increases your likelihood of dementia.
- Keep your stress in check. This is easier said than done. But, exercise and mindful meditation, which you can do for as little as a few minutes a day, are two ways to manage stress. Spending time with friends who are supportive is another way.
- Activate your brain. Stay engaged socially. Read, write, listen to music. Learn. All these activities could reduce your likelihood of dementia.
- Sleep between seven and nine hours a night. Sleeping a good amount gives your glymphatic system time to rid your brain of amyloid plaque and other waste in your brain. Amyloid plaque build-up is found in the brains of people with dementia.
- Stay socially engaged. Studies show that people who are socially isolated are at far higher risk of dementia. Engaging with friends stimulates your brain intellectually and can also improve your mood.
Here’s more from Just Care: