Dementia has always been considered a medical condition that typically appears among the elderly. However, according to recent investigations, dementia has been starting to appear in individuals in their 40s and 50s. That is why the international scientific and medical communities are constantly working to find out how to prevent it (1, 2, 3).
Here are a few tips that will definitely help you lower the risk of developing dementia:
Add regular exercise to your daily routine. Doing some exercise is surely beneficial for delaying the effects of dementia and related conditions. Specialists on the matter recommend doing some kind of physical activity 4-5 times a week for a minimum of 30 to 45 minutes each. Physical exercise allows the entrance of new oxygen and increases blood flow, nourishing both body and mind. Preferably, choose aerobic physical activities, such as swimming, jogging, or yoga (1, 2, 4, 5).
Choose a healthy diet. Nutrition is supposed to be an important element that nourishes every cell of the body, giving them all they need for optimal behavior. A diet rich in vitamins and minerals, plus an adequate dose of proteins, carbs, and good fatty acids is more than enough. Specific neuroprotective diets include (1, 2, 4, 6, 7, 8, 9):
- Very little red meat.
- Fish and poultry consumption at least twice a week.
- Low-fat dairy products.
- Great amounts of whole grains, fruits, and green, leafy vegetables.
- Herbs and spices as flavorings rather than salt.
- Olive oil, nuts, and other healthy fats instead of butter or other saturated fats.
Avoid stress as much as possible. Living a quiet and peaceful life without disturbances or nerves, or at least dealing with them in the least stressful way possible, is demonstrated to be positive for the mind. Knowing how to organize and giving priority to the things you like are two fundamental factors to enjoy life and prevent dementia. Try to avoid toxic sentimental relationships, go out for a walk, go and enjoy a nice holiday, drink a cup of coffee with your friends, read a book, watch a movie, live wonderful times with your family. By doing these things, you will surely keep a fresh and stable mind (2, 10).
Keep your mind active. Just like a muscle, if you do not stimulate and exercise your brain, this will involute and lose its capacities. Mental challenges help to build up the brain, making it less susceptible to developing factors that can cause dementia. By learning something new, completing puzzles, and getting out of your comfort zone, your mind will not lose its focus; instead, it will remain as active as possible (1, 11).
Do not take sleep for granted. For people with dementia, poor sleep is not just a symptom, but also a possible risk factor. When sleeping, you let your mind refresh, regenerate, and recover from a full day of activity. Considering this, researchers found out that getting more deep sleep has positive benefits on both body and mind. Make sleep a priority by establishing a regular sleep schedule. If you have insomnia problems, consult an expert on the matter and restore your sleep hygiene (12, 13).