Exercise, meditate, sleep well to reduce risk of dementia naturally, keep your brain healthy

Fatigue, joint pain, poor eyesight, memory loss, and many other ailments are the realities of ageing. While memory loss is a common part of growing older, adopting a few simple daily habits can help protect your cognitive function and lower the risk of dementia.

Symptoms of dementia include memory loss, confusion, and trouble with thinking or decision-making. The most common form is Alzheimer’s disease, which leads to progressive memory loss and disorientation. While ageing increases the risk, dementia is not an inevitable part of growing older. Simple lifestyle changes can help delay or even prevent cognitive decline.

Here are a few healthy habits that will help protect your memory and boost brain health:

1. Don’t stop moving: Regular exercise boosts blood flow to the brain and helps grow new brain cells. Walking, swimming, jogging or cycling can improve memory and thinking skills. The National Institute of Mental Health (NIMH) suggests  that even light physical activity, like daily walks, can positively impact mood and brain function.

Also read | Dementia and Alzheimer’s disease: Loneliness, low social contact leads to stress, Alzheimer’s disease

2. Eat food for the mind: A balanced diet rich in fruits, vegetables, whole grains, and healthy fats provides the nutrients your brain needs. Diets like the Mediterranean or DASH diets are linked to better cognitive function and a lower risk of dementia.

3. Go to bed on time: A good sleep is essential for memory storage and clearing toxins from the brain. Sticking to a sleep schedule and creating a calm bedtime routine can improve sleep quality and brain function.

4. Keep your brain active: Mental exercises like reading, solving puzzles, sudoku, learning new skills, or playing musical instruments help strengthen brain connections, keeping your mind sharp.

5. Do not ignore your stress levels: Long-term stress can negatively impact memory and thinking abilities. Practices like meditation, deep breathing, and yoga can help reduce stress and support mental well-being.

6. Meet friends, family, neighbours: Regular interactions with family and friends help stimulate the brain and reduce the risk of cognitive decline. Joining community groups or engaging in social activities can keep the mind active.

Also read | Causes of dementia: Genetics, high blood pressure, diabetes, obesity are high risk factor

7. Avoid smoking and limit alcohol: Both smoking and excessive alcohol consumption can damage brain health. Quitting smoking and drinking in moderation can help maintain cognitive function.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.