As you get older, changes in your body and brain are typical. However, there are certain things you can do to help halt the deterioration of your memory and reduce your chances of having Alzheimer's disease or another dementia. The following are the five things I suggest, listed in descending order of importance:
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1. Engage in frequent physical activity
The first thing I advise my patients is to stay up with their physical activity. Exercise has several well-documented advantages, and it seems that regular physical exercise has positive effects on the brain. People who are physically active are less likely to have a loss in their mental function and are at a reduced risk of getting Alzheimer's disease, according to a number of study studies.
We think that the increased blood flow to your brain that occurs during exercise is responsible for these effects. As a bonus, it has been shown to offset some of the normal decline in brain connections that occurs with age, thereby rectifying some of the difficulties that have previously been seen.
Make it a point to exercise for 30–60 minutes at least three times each week. You may walk, swim, play tennis, or engage in any other moderate aerobic exercise that causes your heart rate to rise to achieve this goal.
2. Get a good night's sleep
Sleep is really crucial for maintaining good brain function. According to certain views, sleep aids in the removal of aberrant proteins from your brain and the consolidation of memories, so improving your general memory and brain health.
It is critical that you strive to obtain seven to eight hours of uninterrupted sleep every night, rather than fragmented sleep in two- or three-hour intervals, in order to function properly. A consistent sleep schedule gives your brain the opportunity to consolidate and store your memories more efficiently. Sleep apnea is hazardous to your brain’s health and may be the reason why you may struggle to acquire consecutive hours of sleep. Talk with your health care practitioner if you or a family member believes you have sleep apnea.
3. Follow a Mediterranean-style diet
Your diet has a significant impact on the health of your brain. I encourage my patients to consider adopting a Mediterranean diet, which emphasizes plant-based foods, whole grains, seafood and healthy fats, such as olive oil. It combines far less red meat and salt than a traditional American diet.
Studies reveal individuals who carefully follow a Mediterranean diet are less likely to get Alzheimer's disease than persons who don't follow the diet. Further study is required to understand which portions of the diet have the largest influence on your brain performance. However, we do know that omega fatty acids present in extra-virgin olive oil and other good fats are necessary for your cells to operate properly, seems to lessen your risk of coronary artery disease, and boosts mental concentration, and delay cognitive decline in older persons.
4. Stay intellectually engaged
Your brain is analogous to a muscle - you need to utilize it or you lose it. There are various activities that you can do to keep your brain in shape, such as performing crossword puzzles or Sudoku, reading, playing cards, or putting together a jigsaw puzzle. Consider it cross-training your brain. Incorporate a variety of activities to boost the efficacy of your program.
I do not endorse any of the commercial brain-training programs that are now available on the market. These programs often make promises that they are unable to fulfill and place a strong emphasis on memorizing abilities that are not applicable in ordinary life. Reading and solving puzzles may both give your brain a good exercise, and both are equally enjoyable. Finally, avoid spending too much time in front of the television, which is a passive pastime that does nothing to engage your brain.
5. Continue to be socially active
Mental health professionals recommend that people engage in social activities to help prevent sadness and stress, both of which may lead to memory loss. Take advantage of all opportunity to interact with family and friends, as well as with strangers, particularly if you live alone. According to a recent study, solitary confinement is associated with brain shrinkage; thus, being socially engaged may have the opposite impact and help to improve the health of your brain.
