More often than not, certain habits like smoking, eating processed foods and sleeping late cause significant damage to the brain. It might not look like it, but these small actions can manifest later in life as mild cognitive impairment or, worse, Alzheimer’s disease.

Simple habits that can cut Alzheimer’s risk

The good news is that it’s not too late to stop bad habits and start better ones. Consider adopting these changes for a healthier brain free from the threat of dementia.

Exercise

Exercising a couple of times each week can help reduce the risk of Alzheimer’s disease and stall its progression in those who are beginning to show signs of its onset. Aerobic exercise, in particular, helps increase the size and function of vital brain regions like the hippocampus, thus boosting brain health. Aerobic exercises are also some of the most doable exercises for older adults, such as walking, jogging and swimming.

Adopt a healthier diet

Diet and nutrition can have a significant impact on dementia risk. Eating the wrong foods, for instance, can result in poor brain functions just as much as eating the right foods can lead to a healthier brain. These foods include whole grains, fruits, vegetables, olive oil, beans, fish, nuts and legumes. Even without following an established diet plan to the tee, just eating enough of these foods on a regular basis supports brain health.

Get enough sleep

You can’t catch up on missed hours of sleep. For this reason, sleep specialists often underscore the importance of getting enough sleep, as doing so helps reset the brain, so to speak, and clear it of trash and toxins. To minimize the risk of Alzheimer’s disease as much as possible, maintain a regular sleep schedule. Practice sleeping and waking up at the same time, and don’t eat or do strenuous exercises just hours before bed.

Manage stress

Severe or chronic stress can cause inflammation in the brain that might lead to mood swings and depression. Studies also found that such stress-induced inflammation can heighten the risk of dementia and trigger rapid cognitive decline. To manage stress, practice meditation, take a short walk or spend a bit of quiet time in a garden.

Keep the brain active

The brain requires mental stimulation to keep it sharp. Read books as often as possible, do jigsaw puzzles or solve math equations for fun. The rule of thumb here is to do activities that engage the mind to keep those neurons buzzing.

Interact with other people

Interacting with friends and loved ones helps reduce the risk of dementia and stall its onset in at-risk individuals. Besides their brain-boosting effects, social interactions also keep a person from feeling alone, which can trigger mood disorders and accelerate mental decline.

Quit smoking

Past research has established a definite link between smoking and brain damage. Experts determined that a compound in tobacco causes immune cells to attack neurons. This, in turn, causes severe neurological damage that heightens the risk of dementia and cognitive decline.

Watch out for certain biomarkers of chronic diseases

Certain chronic diseases can also contribute to the risk of cognitive decline or bring about its onset. Heart disease, stroke and diabetes are just some conditions tied to brain health and cognitive decline. When adopting healthier habits, be sure to watch out for things like high blood pressure, high cholesterol and high blood sugar as these might indicate conditions that can also affect the brain.

Lose weight and keep it off

Some studies suggest that obese individuals are more at risk of dementia. One reason for this is that obese individuals tend to also possess certain biomarkers of heart disease, a chronic condition linked to dementia.

Dementia tends to occur in older adults, but this doesn’t mean it’s a normal part of aging. Follow these tips and start incorporating small changes here and there to stall the onset of dementia and/or reduce the risk of Alzheimer’s disease.

Read more articles about the best foods and diets for brain health at Brain.news.

Sources:

HomeCareAssistance.com

ScienceDaily.com