Getting older is regarded as the major risk factor for dementia. Since all of us will get older one day, it only means that no one can dodge dementia. Worry not because it doesn’t necessarily mean that you are bound to suffer from it one day, especially if you have relatives who have it since it also tends to run in families.
In fact, there are certain steps that you may take in order to have your risk of battling dementia in the future considerably reduced, and some of them you will find below.
Ditch Cigarette Smoking
According to scientific investigations, individuals who are cigarette smokers have a nearly 50 percent higher risk of winding up with dementia compared to those who do not smoke. That’s because cigarette smoking can damage your blood vessels, including those that supply your brain with oxygenated and nutrient-containing blood.
Exercise on a Regular Basis
In order to optimize supply of blood to your brain, it’s a good idea for you to get your regular dose of exercise — health authorities say that you should do it on most days of the week, each session lasting for not less than 20 minutes. Some of the best exercises for combating dementia include brisk walking, jogging, dancing, bicycling and swimming.
Workout the Mind, Too
It’s not just your body that you should exercise but also your mind in order to increase your chances of being dementia-free in the future. You can have your brain strengthened by solving puzzles, speaking a foreign language, learning to play a musical instrument, reading a book and adding numbers that you randomly spot around you.
Consume More Fruits and vegetables
There are a couple of reasons why adding fresh fruits and vegetables to your diet on a regular basis is a fantastic idea. First, it supplies your body with loads of antioxidants that help protect the brain cells from excess free radicals. Second, fruits and vegetables contain absolutely no cholesterol and lots of fiber, thus they can help keep your blood vessels clog-free.
Have Some Oily Fish
Up to twice a week, a serving of oily fish such as salmon, mackerel and tuna should be included in your diet. That’s because they are rich in omega-3 fatty acids that protect not only the brain but also blood vessels that keep the said organ healthy and functioning well. Other food sources of omega-3 fatty acids include avocados, nuts, seeds and olive oil.
Reduce Stress and Anxiety
Health authorities confirm that too much stress and having anxiety all the time can be damaging to the brain. It’s for this reason why you should keep stress and also those anxious thoughts to a minimum. Based on numerous studies, meditating is extremely good for lowering stress and anxiety and thus keeping the brain out of harm’s way.
Get Plenty of Sleep Nightly
Make sure that you obtain 7 to 9 hours of restorative and uninterrupted shut-eye every single night. This allows your brain to recover much more effectively from stress and fatigue. Needless to say, you should never take insomnia very lightly if your goal is to minimize your risk of winding up with dementia one day.
Drink Alcohol in Moderation
In moderate amounts (up to 2 glasses per day for males and 1 glass per day for females) alcohol consumption can come with a number of health benefits. However, drinking it excessively is a completely different story. Scientists say that the intake of too much alcohol can in fact increase one’s risk of suffering from dementia.
Minimize Sugar Intake
According to many scientific investigations, there is a very strong link between diabetes and Alzheimer’s disease, which is one of the primary causes of dementia. Needless to say, it’s of utmost importance for you to put high sugar levels under control if you want to keep dementia from bugging you in the future.