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Start This Habit Now to Reduce Your Risk of Dementia
Changes in the brain can start to occur at least 20 years before symptoms of dementia become evident. To help counteract this, adopting healthy lifestyle habits now can significantly reduce your risk of developing dementia later in life.
While conditions like heart disease and cancer often take center stage in discussions about disease prevention, brain health deserves equal attention. According to the Centers for Disease Control and Prevention, Alzheimer’s disease ranks as the seventh leading cause of death in the U.S., underlying the importance of focusing on brain health.
Dementia, a broad term that refers to the decline in memory, reasoning, and other thinking skills, includes Alzheimer’s disease—the most common form of dementia—affecting nearly 7 million people in the United States. Although genetic factors play a role in Alzheimer’s risk, leading a healthy lifestyle can significantly mitigate this risk for everyone, regardless of their genetic background.
The Importance of Early Action
The earlier you start implementing healthy habits, the better. Research indicates that the brain changes associated with Alzheimer’s can begin up to 20 years before any symptoms appear. Key risk factors for dementia include a lack of physical activity, smoking, excessive alcohol intake, obesity, hypertension, diabetes, depression, and even hearing loss.
Given this extensive list of risk factors, where should one start? The most important step you can take for your brain health is to incorporate regular exercise into your routine.
Exercise: The Number One Habit You Should Start Now
Exercise is a fundamental habit to adopt for brain health if you’re not already active. Regular physical activity offers numerous advantages, including improved cardiovascular health, enhanced mood, and a reduced risk of chronic diseases like diabetes and cancer.
From a neurological perspective, exercise increases blood flow to the brain, which may help lower the risk of dementia. A study involving 70 participants aged 55 to 80 with mild memory loss highlighted this connection. Participants were divided into two groups: one engaged in stretching exercises, while the other group completed four to five weekly exercise sessions, which included vigorous intensity activities.
After a year, the exercise group exhibited reduced neck blood vessel stiffness and increased blood flow to their brains, while the stretching group did not show similar improvements. Research suggests that increased blood flow could influence cognitive function, making exercise a crucial element in brain health.
Incorporating More Activity
If physical activity is not currently a part of your routine, today is an excellent time to start. Making small changes can lead to significant benefits over time. Even a simple walk around your neighborhood can be a good initial step. Gradually increase both the duration and intensity of your activities.
Exploring new types of exercise, such as dancing, yoga, or even pickleball, can also keep you engaged and motivated. Learning new skills enhances brain health, and those who regularly incorporate joy into their movement may find themselves more inclined to stick with it.
Additional Habits for a Healthy Brain
Alongside regular exercise, consider adopting these additional habits to bolster your brain health:
- Eat a Balanced Diet: Follow a diet rich in whole grains, vegetables, nuts, and fish, like the MIND diet, which combines elements from the Mediterranean and DASH diets. This diet has shown promise in reducing cognitive decline risk.
- Get Adequate Sleep: Aim for seven to nine hours of quality sleep per night. Good sleep hygiene, including maintaining a consistent waking time and minimizing blue light exposure before bed, can enhance your sleep quality.
- Connect with Others: Maintain social ties to combat loneliness, which is linked to depression and an increased risk of dementia. Strong social connections contribute to a healthier brain.
- Avoid Smoking and Excessive Alcohol Intake: Both smoking and high alcohol consumption can accelerate cognitive decline. Reducing alcohol intake can be beneficial for brain health.
Conclusion
Ultimately, exercise plays a critical role in supporting brain health and reducing the risk of dementia, including Alzheimer’s disease. Starting with small increments of physical activity can lead to long-term benefits. By embracing a more active lifestyle today, you can set the foundation for healthier aging and cognitive resilience in the future.
For more insights, read the original article on Eating Well here. Changes in the brain can start happening at least 20 years before any symptoms become apparent. Adopt this habit now to lower your risk.
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