Much of dementia could be preventable – these 12 steps can help reboot your brain

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As Americans pass the midpoint of life, memory problems can become more common. We "lose" words and misplace keys, but often write this off as ordinary.

A recent research study conducted by neuroscientists at Trinity College Dublin's School of Psychology has revealed a surprising discovery: that judging your own memory as not very good correlates more strongly with being at risk for dementia than how well you perform on standard cognitive tests, which include factors such as high blood pressure and social isolation.

Home by playing games and monitoring their mood and behavior over time.

New research provides further insight into how brain health changes in people who are generally healthy as they get older. According to Claire Gillan, a professor at the School of Psychology and Global Brain Health Institute at Trinity, the study confirms the link between physical health factors such as heart health, hearing loss, vision loss, and high cholesterol levels and brain aging. Additionally, the research revealed specific activities that can help people improve their memory.

People tend to focus on living longer physically, and it's time to consider extending our mental vitality, not just delaying the onset of dementia, but maintaining quick and confident thinking abilities. There are tangible steps we can take to enhance our mental acuity and sharpness.

The evidence indicates that more than 40 percent of dementia cases could be prevented. So, what can we do to reverse the aging of our memory and lower our risk of dementia?

Catch up with a buddy over lunch once a week

In contrast, having a strong foundation of supportive social connections can contribute to having a "cognitive reserve," which refers to the brain's resistance to damage or deterioration, notes Prof. Kieran Clarke, the emeritus professor of physiological biochemistry at the University of Oxford, whose research focuses on physical and cognitive function.

We should continue to laugh often. Laughter releases feel-good hormones, including dopamine and serotonin, which are beneficial for our minds. It's essential for protecting our brain health. As social creatures, humans thrive when they have regular interactions with others, and daily social contact is ideal.

“Joining a reading group or bridge club can be beneficial because it requires you to think and attend meetings regularly. Ultimately, the specific activity you engage in is not as important as being with people you enjoy.”

"In other words, they were getting worse before there was any way to tell, through medical tests, that they were actually getting worse.”

Take a break from the disagreement with your partner.

Having a negative or poor relationship with someone can be incredibly damaging to your brain health over time.

It activates stress-related hormones and negative biochemical processes in the brain. These changes speed up brain aging and counteract the body's natural anti-aging processes in the brain.

This behavior could be detrimental to one's long-term health, yet it may also cause physical harm to the brain and worsen the degeneration that comes with age, like difficulties with concentration and memory, such as forgetting a person's name.

Consider getting a pet dog or a cat.

"Studies have proven that hugging your dog raises serotonin levels, which is the key to happiness," says Professor Clarke. Furthermore, pet owners tend to show less significant decline in verbal memory and the ability to articulate themselves than people without pets due to the constant conversations they have with their animals.

Researchers in a study of almost 8,000 older adults released in January in the JAMA Network Open found that among those living alone, having a pet was linked to a slower rate of cognitive decline in areas like verbal ability, remembering things, and being able to use words. While it's likely that dog owners have a regular exercise routine from taking their dog for a walk, this can also build relationships and reduce feelings of loneliness. Taking care of a dog also gives you a sense of being responsible for someone who loves you without judgment.

Play memory games

Doing daily crossword puzzles and sudoku, as well as playing board games, may help protect against age-related cognitive decline. Trying to learn a new language, too, can benefit the brain, since it requires attention and remembering the right words. This called cognitive inhibition, and it's linked to a person's ability to make sound judgments and execute plans effectively. Improving these brain processes, in turn, can make the brain more resistant to the negative effects of conditions such as dementia.

No one denies that puzzles exercise the mind, but some researchers believe that they may damage short-term memory because they divert attention from essential thoughts and habits.

“When you're sitting still in front of the TV without paying much attention, not a lot is happening in your mind. You know you're really focused when you don't even notice things that normally would catch your attention, like the time or someone knocking on the door."

She suggests creating shopping or to-do lists, saying, "Concentrating is actually very beneficial for your brain."

Begin your day with scrambled eggs

Eating a breakfast that's high in protein (such as eggs, cheese, and a protein shake) helps keep our blood sugar and energy levels stable. A study published in May 2023 in JCI Insight discovered that having high blood sugar levels and eating a lot of sugar over time can lead to the growth of amyloid plaques in the brain.

“Alzheimer’s isn’t referred to as Type 3 diabetes by coincidence,” notes Professor Clarke, recommending a BMI goal of under 23. She says she never consumes potatoes, pasta, bread, or rice.

“If you have diabetes, or even if you're overweight, you're three times more likely to develop dementia, and it's related to your metabolic health.”

Take Vitamin D

Dr. Clarke takes a vitamin D supplement, which she recommends combining with vitamin K to enhance its effectiveness. "In the US, I believe it would be beneficial if everyone took a daily dose, considering we naturally get limited sun exposure. It's worth noting that individuals struggling with dementia often experience abnormally low levels of vitamin D."

A study involving 12,388 participants with Alzheimer's found that vitamin D exposure was linked to a 40 percent lower risk of dementia in comparison to those who had no vitamin D exposure.

Manage stress

Just think about what's in your control, and don't waste time stressing over things you can't change," advises Professor Clarke. "I also try to limit my social media use due to its potential to add to my stress levels.

It's crucial to manage stress to prevent cognitive decline. Elevated adrenaline levels can deprive the brain of its glucose supply. Stress hormones, including dopamine and adrenaline, make up the catecholamine group and facilitate our "fight or flight" responses. Long-term stress levels can negatively impact sleep, blood pressure, and numerous other functions vital to brain health.

Read physical copies of books, magazines, and newspapers.

Professor Clarke prefers reading a book over checking her phone before bed. She also recommends tuning in to BBC Radio 4 and the World Service. “Reading helps my cells regenerate and keeps me mentally stimulated, like exercising my brain,” she says. Research has shown that reading on a Kindle or online doesn't provide the same benefits. While she does watch movies, she doesn't watch TV.

Watching TV for four or more hours a day may increase the chances of developing brain-related disorders, including dementia, depression, and Parkinson's disease.

Get a hobby

You may notice that the obituaries of famous people often mention that they lived to be quite old, and that's often attributed to their intense interest in their work.

He was consumed by his passion for painting, and that dedication is likely what extended his lifespan. It makes no difference whether someone decides to pursue a math degree from college or they're a photographer - they need something that truly interests them and keeps them engaged.

As soon as you walk out of your bedroom, your brain releases hormones that trigger an emotional surge, indicating you've gotten a good night's sleep and are ready to tackle something you've been looking forward to.

One part of the issue is finding a way to tailor the approach to people's interests and passions, rather than using the same method for everyone. "A loneliness intervention or group support program may not be suited for everyone. So it's essential to discover what sparks people's interests."

Wear socks in bed

Helping prevent toxins from accumulating in the brain is beneficial for brain health, and clearance of problematic debris is also crucial, as it can flush away proteins and metabolites that may be involved in the development of Alzheimer’s, says Professor Clarke.

It also helps us keep a healthy weight and blood pressure, which are crucial in preventing cognitive decline.

“Your body doesn't heal during the day when you're active because the levels of catecholamines are too high. It heals at night when you rest, as cells damaged during the day recover when catecholamine levels are lower.”

She suggests keeping your feet warm if you want to fall asleep as soon as your head hits the pillow. "Cold feet keep you awake because you haven't been relaxed enough for your brain to shut off."

It’s for this reason that you shouldn’t check your emails, or your phone or computer for a few hours before you go to bed. Also, try eating dinner earlier in the evening: a full stomach can make it harder to fall asleep.

Declutter

Taking part in a physical activity like cleaning can help clear away brain toxins, and it also acts as a sort of "fertilizer" that helps stimulate the growth of new brain cells and connections. A home that's cluttered with too many things can be overwhelming and make it difficult to find what you're looking for, focus on a task or remember a series of steps. Clutter can also cause confusion because the person may not know what to pay attention to, says Professor Clarke.

“Organizing is actually a matter of mindset.People tend to accumulate clutter because they never take the time to pause and say: 'Okay, I'm going to focus on organizing my closet or the kitchen cabinets.'

When you accumulate a lot of possessions, you're essentially tossing everything in a heap and assuming that when you pass away, someone else will be able to simply throw it away.

Start gardening

Research conducted by the University of Otago in 2023 found that engaging in six minutes of high-intensity exercise can increase the level of a protein that plays a key role in learning and remembering new information.

Mental health condition. But don’t stress if you dislike burpees.

The Global Brain Health Institute does a lot of work that focuses on finding new ways to help people, such as learning to play a musical instrument or singing in a group.

This year, a study conducted by the University of Edinburgh discovered that individuals who engaged in gardening showed improved brain function later in life. "You're creating cognitive reserve in your brain by developing stronger connections and more robust synapses, which tends to counteract the effects of age-related cognitive decline or dementia," notes Professor Clarke, a self-described gardening enthusiast.

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