Prevent dementia 40 years early: Simple lifestyle changes to protect your brain

There are many things in our lifestyle, which we do, have an impact on our mind. According to health experts, the pathological changes that cause dementia may begin as early as 40 years before the actual onset of symptoms.

In an interview with HT Lifestyle, Dr Kaustubh Mahajan, consultant in neurology at PD Hinduja Hospital and MRC in Khar, shared that steps taken at this stage can prevent the progression of dementia. He recommended the following practical steps:

1Ensure good uninterrupted sleep –

The more sleep occurs in the latter half of your sleep, where connections as memories consolidate and unwanted connections are cleared, the more unwanted connections accumulate, the more damage can be done.

2. Daily exercise-

Everyone knows it but still avoids it, simple aerobic exercises like walking help increase circulation to your brain, develop collaterals in case of blockages, and improve clearing of toxins in the brain.

3. Having a purpose –

Keeping yourself mentally and physically active helps with short-term retirement and just relaxing, for example. Indulging in passive activities (like watching TV or doom scrolling nowadays) is not good for our brain, instead learn something new. Instead of learning something new like playing a musical instrument or a new language or just doing something that excites you, it could be as simple as gardening or knitting. It is difficult to form a hobby and habit at an older age, so it is easier to start early and stick to that habit later.

4. Socialization –

Man is a social animal. Studies have confirmed that socialization helps maintain positive brain health and prevent dementia.

Dr. Sadiq Pathan, Neurologist, Sahyadri Super Specialty Hospital, Hadapsar, Pune, brings his expertise and advises that adopting a healthy lifestyle like regular exercise, balanced diet and abstinence from smoking can significantly reduce the risk of developing dementia, Which is a condition affecting memory. And feeling. He explained in detail-

• Exercise Important for brain health. Regular physical activity improves blood flow to the brain, reduces neuro-inflammation, and increases neurotransmitter activity, all of which help maintain cognitive function. Aim for at least 150 minutes of moderate-intensity exercise, such as brisk walking or bicycling, weekly. Include strength training exercises twice a week and include balance and flexibility exercises like yoga to reduce the risk of falls.
• A balanced diet There is another major factor. Diets rich in antioxidants, healthy fats and essential nutrients such as the Mediterranean and DASH diets have been linked to better brain health. The MIND diet, combining elements of both, specifically targets foods that promote brain health, such as leafy greens, berries, nuts, and whole grains. Include at least three servings of whole grains daily, eat fish weekly and use olive oil as a primary cooking fat. Avoid foods rich in saturated fats and refined sugars, which are linked to cognitive decline.
• abstinence from smoking This is important because smoking damages blood vessels, reduces blood flow to the brain, and increases the risk of stroke and vascular dementia. Quitting smoking at any age can significantly reduce the risk of cognitive decline. Additionally, moderate alcohol consumption – one drink per day for women and two drinks for men – is recommended, as heavy drinking leads to brain atrophy and cognitive impairment.
• cognitive engagement and social interaction Are also essential for brain health. Engaging in mentally stimulating activities like reading, puzzles or learning new skills helps build cognitive reserve, thereby delaying the onset of dementia. Regular social interaction stimulates cognitive processes and provides emotional support, which is beneficial for mental health.

Although there is no guaranteed way to prevent dementia, the risk can be significantly reduced with a combination of regular exercise, a healthy diet, smoking cessation, and cognitive engagement. These steps not only support brain health but also enhance overall well-being, promoting a healthier, more fulfilling life.

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.