There is no scientific study that shows the full-fledged method to prevent dementia. However, there are a lot of research studies that show actions and strategies to reduce the intensity or risk of dementia. Keep in mind that you can’t prevent dementia but reduce the progression of the disorder.
Dementia is a dangerous disease and makes the life of an individual worse. It causes memory loss, difficulty in doing tasks, and poor judgment. Dementia leads to poor decision making, challenges in understanding visual information, and issues related to speaking or writing.
So, how to reduce the intensity or risk of dementia? There are a few ways, which help reduce the risk of dementia. In today’s article, we will talk about them. Read on!
Healthy & Balanced Diet
A balanced diet improves your overall health and wellbeing. You are what you eat. There is a healthy association between a good diet and a healthy brain. A healthy diet includes vegetables, fruits, whole grains, nuts, fish, poultry, legumes, etc. They reduce the risk of dementia.
These food items protect you from developing dementia. Also, you can eat sugar, red meat, and saturated fats. However, don’t consume a lot of sugar because it can cause other complications. Research shows that fruits and vegetables are the best diets for people with dementia.
The Mediterranean Diet
Besides fruits and vegetables, health professionals recommend the Mediterranean diet. It is about taking a high amount of whole grains, poultry, fish, and olive oil. Several research studies have shown that oil olive reduces the risk of Parkinson’s and Alzheimer’s disease.
Control Blood Pressure
Research shows that hypertension can lead to dementia. Therefore, to control hypertension, the best way is to consume healthy food. In particular, blood pressure control diet is the best.
Again, this includes low-fat dairy products, vegetables, and fruits. Choose leafy green vegetables and include them in your diet. They are rich in vitamins, fiber, and essential minerals. Experts also recommend a fair amount of poultry fish, nuts, and whole grains.
Many scientific studies show that vegetables and fruits contain compounds that protect your neurons. They also contain antioxidants. The antioxidants help remove free radicals, which damage cells.
You can also reduce dementia by including curcumin in your diet. Some studies show that curcumin can decrease blood pressure. You can get curcumin from turmeric. It is rich in fatty acids, especially omega-3 fatty acids. You can also get them from fish.
Exercise is the best way to reduce the risk of any disease. There is not a single research study that does not talk about exercise. Regular exercise leads to the overall health and wellbeing of the brain.
When you exercise, you improve the blood flow to the brain cells. More oxygen to your neurons means they will function appropriately. It can also lead to a healthy body. Physical activity and exercise improve cognitive performance. It also reduces cognitive decline.
It is not necessary to do extreme exercise. A moderate activity – i.e. running, walking, jogging for 30 minutes in the morning is enough. Also, you can do these exercises at least 3 times a week.
Research shows that people with healthy hearts have less risk of developing dementia. So, how to improve your heart health? Well, you can do exercise, eat healthy food, and stop bad habits. For example, smoking is one of the leading causes that damage your heart. It also destroys your lung cells.
Besides, you must lose weight to keep your heart healthy. Otherwise, the accumulated fats in your blood vessels can stop the flow of blood to your heart. As a result, you can suffer from a heart attack. All these signs lead to developing dementia.
A healthy heart requires you to control your sugar level. You must also control cholesterol and blood pressure. As we know stress is the root cause of any disease, you must also reduce it. Otherwise, you can develop dementia. Stress likewise affects your heart cells. Meditation can help reduce stress.
When you stimulate your mind, it boosts your neurons. A healthy brain exercise strengthens your brain cells. Mental exercise includes learning something new, solving puzzles, and playing board games. Likewise, you can read challenging material, dance, and play a musical instrument.
You must engage in social activities. Research shows that people with more socialization have less risk of cognitive decline. Social activism keeps you engaged. It also forms new connections between neurons. Socialization involves going out with family and friends. It also involves participating in public gatherings, playing sports, etc.
The most common cause of dementia is Alzheimer’s disease. Dementia leads to memory loss. It affects your memory, thinking skills, and problem-solving abilities. To protect yourself from developing dementia, you need to adopt healthy life habits. These are a healthy diet, exercise, socialization, etc. Good Luck!
How can you prevent dementia naturally?
- eating a healthy, balanced diet.
- maintaining a healthy weight.
- exercising regularly.
- keeping alcohol within recommended limits.
- stopping smoking.
- keeping your blood pressure at a healthy level.
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AVOID: Added Sugar
- Snack bars.
- Pre-sweetened yogurts.
- Canned fruit.
- Condiments, particularly ketchup, BBQ sauce, honey mustard, French dressing, and similar.
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What is the best memory booster?
- Fish Oils. Fish oil supplements are a rich source of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), two types of omega-3 fatty acids.
- Ginkgo Biloba.
What vitamins heal the brain?
- Omega-3s. Omega-3 fatty acids are great for improving overall brain health.
- Vitamin B12. All B vitamins are good for your brain, but B12 is the most important.
- MCT Oil.
- Antioxidants (Vitamins C, E, and Beta Carotene)
- Vitamin D.
- Acetyl L-Carnitine.
How can I sharpen my memory?
- Keep learning. Coronavirus COVID-19 Resource Center.
- Use all your senses. The more senses you use in learning something, the more of your brain will be involved in retaining the memory.
- Believe in yourself.
- Economize your brain use.
- Repeat what you want to know.
- Space it out.
- Make a mnemonic.