Not far from you.. How do you protect yourself from dementia?

More than 55 million people worldwide suffer from dementia, according to the World Health Organization, a disorder that affects memory and cognitive abilities. Although there is no cure for dementia, there are ways that you can help prevent it.

“There is no doubt that dietary choices have a profound impact on the at risk [الإصابة] demented But physical activity is just as important. Research over the past decade has demonstrated the fundamental importance of physical exercise as it relates to brain health. Higher levels of regular exercise are associated with better memory function and reduced brain shrinkage, and may help as much as 40% in reducing dementia risk. Since there is no beneficial medical treatment for dementia, it makes sense to pursue various lifestyle choices for which there is supportive science showing benefits for brain health.”

And Eat This Not That, health experts offer ways to reverse and stop the habits that lead to dementia:

1. Avoid loud music

“A study earlier this year found that older adults who begin to lose sight and hearing are more likely to develop dementia compared to people who have only one sense or no hearing loss,” says audiologist Dr Hope Lanter. Hearing loss is an early sign of many conditions, including dementia, so taking care of your hearing is a vital component of a healthy life.

Dr. Lanter explains that there are ways to help reduce the risk of hearing loss, as reducing or avoiding noise exposure is the most important measure that can be taken, explaining that hearing protection methods can be used when noise exposure cannot be avoided.

Dr. Lanter adds that daily activities, such as mowing the lawn, or simple situations such as earwax buildup “can cause hearing loss”, stressing the importance of “early and routine hearing testing because it is a very important indicator to monitor any changes in hearing strength and gives the opportunity to To move quickly and proactively to reduce any risks of impairment or hearing loss.

2. Brain exercises

According to Dr. Fouad Youssef, MD, a neurologist at Baptist Health’s Marcus Institute of Neurosciences, “To prevent memory loss or mental decline associated with dementia or Alzheimer’s disease, it is recommended that brain exercises, such as reading, that do not help in identifying new information besides force the mind To think about things not related to daily and routine tasks.

Puzzles, crossword puzzles, card games, music, arts and crafts are also great activities, as they stimulate and activate the brain.

Learning to play a musical instrument helps patients learn new tasks and improve memory and attention. Doing any of these activities is beneficial because it forces patients to think outside of everyday tasks, helps them multitask, and thus stimulates the building of new neural pathways and connections in the brain.”

3. Yoga and Meditation

“Activities such as yoga and meditation calm the patient and create opportunities to interact with others, which can be particularly beneficial for patients with dementia and Alzheimer’s,” says Dr. Yousef.

Social connections and interactive activities are especially important. “Having a friend or someone to talk to helps stimulate positive emotions and supports memory, focus, attention, speech and language.”

4. Exercise daily

“A study from Columbia University found that individuals who exercised on a treadmill for 30 minutes a day grew new cells in the dentate gyrus, a part of the brain’s hippocampus in the temporal lobe associated with memory function,” says Dr. Yousef.

“Because exercise increases blood flow to the brain, it helps fuel the growth of new brain cells, which are essential for improving or maintaining memory function. It’s also been shown that regular physical activity can reduce stress and improve mood,” he says. Even if it’s just going for a walk every day.”

5. Fruits and vegetables

According to the CDC, “Nearly 75% of all Americans do not eat enough fruits and vegetables.

For this reason, Dr. Youssef says, he encourages reducing the amount of red meat in the diet and increasing the intake of seeds, vegetables and fruits.

6. Anti-inflammatories

“Our diet has a greater impact on brain health than we realize,” says Lisa Richards, a registered dietitian and creator of the Candida Diet, an anti-inflammatory diet that focuses on fruits, vegetables, whole grains, lean protein, and healthy fats to help improve brain health. By reducing inflammation in the body and increasing the amount of plant compounds consumed, oxidative damage caused by free radicals can be prevented and reduced.

This is primarily due to the effect of the antioxidants in plant compounds at the cellular level, Dr. Richards explains, where healthy fats such as those found in lean proteins and plant sources can help reduce inflammation while at the same time feeding the brain with the type of fat that works the most. . These results can be achieved by following a plant-based diet.

7. The dangers of the Western diet

Dr. Uma Naidoo, a Harvard psychiatrist and dietitian and author of This is Your Brain on Food, says that “eating a Western diet,” that is, a diet rich in processed carbohydrates, sugar, and trans fats, “causes detrimental effects on memory.” perception and even emotions.

Dr. Naidoo explains that such a diet promotes inflammation, reduces beneficial bacteria in the gut, and contributes to suffering from chronic stress (both physical and mental), noting that “it has been shown that added and refined sugars feed unhealthy gut bacteria and increase inflammation in both the gut and the brain, which is One of the drivers of cognitive decline and dementia.

8. Gluten-free foods

Dr. Naidoo also explains that “for people with celiac disease or gluten intolerance, eating gluten may be a cause of neurological problems, including cognitive impairment, which can get worse over time.”

9. Anti-dementia

Dr. Naidoo recommends the following tips to prevent neurological deterioration and cognitive impairment:

spices

Adding spices like turmeric, black pepper, cinnamon, saffron, rosemary, and ginger can give your diet a smart taste and flavor, and each has brain-healthy, even mood-enhancing properties.

olive oil

Extra virgin olive oil is excellent for brain health, and its consumption has been linked to a lower incidence of Alzheimer’s disease, due to its pivotal role in encouraging the autophagy process that cleans the body’s cells.

Omega-3

The anti-inflammatory and anti-oxidant effects of omega-3 fatty acids yield promising results in improving cognitive function and memory. Omega-3s can be obtained by eating fatty fish such as salmon and anchovies, as well as many nuts and seeds.

leafy vegetables

Leafy green vegetables, such as spinach and dandelion, are a great source of folic acid, the low levels of which can cause some neurological conditions. Improving folate levels in the body has beneficial effects for brain health and cognitive age.

Colorful berries and vegetables

The antioxidant and anti-inflammatory components of berries and colorful vegetables contribute to memory enhancement and improved brain health in old age.

The high amount of fiber in berries and colorful vegetables that are full of vitamins and minerals also support a healthy microbiome, that is, beneficial bacteria, along with reducing inflammation and improving mood.