Many people aged 60 and above have dementia. If you are growing older, you want to find ways to prevent getting dementia. The good news is that our lifestyle choices can help to reduce the risk of having dementia. Read on to learn more about the essential tips for reducing the risk of dementia!
Go For Regular Exercise
Getting regular physical exercise can help to reduce the risk of developing dementia by at least half. Exercise can slow the deterioration in those who have started to develop some cognitive problems. Try exercising for at least 30 minutes, three to five times a week. You can walk, jog, swim, cycle or even dance. Add strength-building exercises to your weekly routine as well. These exercises build your muscles and help you to maintain brain health at the same time. Balance and coordination exercises will help you to stay agile and avoid falls. Examples of balance and coordination exercises include yoga, pilates, and taichi.
Eat A Healthy Diet
Making the right food choices can protect your brain function and also lower the odds of getting dementia. For someone who has dementia, proper nutrition will keep the body strong and also reduce behavioral symptoms. Take in less sugar and saturated fat. Refined carbs, fatty foods, and sugary foods can lead to weight gain. This puts you at risk of further health problems like diabetes. Try following the Mediterranean diet. It is high in vegetables, whole grains, nuts, legumes, oily fish, olive oil, spices, and other foods high in omega fats. It is low in refined foods, red meat, and sugar. Enjoy drinking tea such as green, black, and oolong tea. Drinking tea is linked to a lower risk of dementia as they contain compounds with anti-oxidants and brain-protecting properties.
Stimulate Your Mind
If you don’t keep the body active, you will start to lose muscle and fitness. This is true for your brain too. Try out mental challenges to build up the brain so it is less vulnerable to developing lesions. Mental stimulation will help to slow down the brain deterioration in those who have Alzheimer’s disease. Learn something new such as reading a good book, learning a foreign language, or learning a new musical instrument. The greater the challenge and novelty, the greater the benefit. Try playing strategy games and puzzles to keep your mind sharp. Riddles and brain teasers can give you a mental workout. It trains your brain to form new cognitive associations. You can also try board games, cards, crossword puzzles, and Scrabble.
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