Although the brain is not large in size, it is a source of power in the human body, as it holds your personality and all your memories, and coordinates your thoughts, emotions, and movements.
The brain contains millions of neurons that send information to the rest of the body’s organs. If they do not function properly, the body’s muscles will not move smoothly. A person may lose sensation in parts of their body, and their thinking may slow down.
To avoid dementia, which affects memory, thinking, and social abilities, and impacts the daily lives of those afflicted, doctors say that dementia is not caused by a single disease, but rather results from several diseases.
Dementia is not an inevitable consequence of aging, as it is believed that around 40 percent of dementia cases can be prevented, or at least delayed, by changing certain daily habits.
There are now 12 modifiable risk factors associated with an increased risk of dementia. By focusing on these factors and taking proactive steps early on, you can significantly impact your brain health and reduce the risk of developing dementia at an early age.
Here are 6 of the most important lifestyle changes you can make while you are young, in order to take care of your brain health:
1- Good Nutrition
Nutrition is important for several reasons. Although the brain accounts for only 2 percent of body weight, it consumes about 20 percent of daily energy supplies. This makes good nutrition a crucial element for brain health.
Additionally, good nutrition helps us maintain a healthy weight and reduces the risk of developing diabetes, which is associated with a 1 percent increase in the risk of dementia.
If you want a healthy brain, try to include plenty of whole grains, vegetables, fruits (especially berries), nuts, beans, and fatty fish in your diet. You should try to reduce the amount of pastries, sweets, fried foods, and cheese you consume. For most people, focusing on improving your diet will be better for brain health compared to taking specific vitamin and mineral supplements, unless you have a nutrient deficiency.
2- Staying Hydrated
The human body is mostly made up of water, approximately 60 percent according to most figures and statistics, so it is essential to maintain this ratio and stay well-hydrated to support brain functions.
Dehydration affects our physical and mental performance in various ways, such as increasing feelings of fatigue and reducing brain function. Additionally, memory, attention, concentration, and response time are also affected by dehydration. Proper hydration supports optimal brain performance and helps us prevent significant decline in brain functions.
3- Reduce alcohol consumption
Research shows that drinking a lot of alcohol can increase the risk of dementia by 1%. Excessive alcohol consumption not only affects the efficiency of brain function but also changes the brain’s structure.
Studies have found that it is associated with the loss of neurons, the cells that send signals throughout the brain, a reduction in white matter, the network of nerve fibers that enable communication between brain regions, and a loss of brain volume. All these changes impact how efficiently the brain works.
4- Engaging in Physical Activity
Exercise has several benefits; it increases blood flow to the brain, which enhances its functions, reduces inflammation, and boosts both the activity and size of the brain, making it more efficient. All these changes are very beneficial for brain health in the long term and are believed to protect against cognitive decline, or what is commonly referred to as impaired thinking and learning abilities.
It is recommended to engage in at least 150 minutes of moderate-intensity physical activity per week, or at least 75 minutes of high-intensity exercise per week, or a combination of both. However, even if you can’t meet this goal, research shows that walking 7,500 steps a day is sufficient to improve brain volume.
5- Regular Social Interaction
Social isolation and feelings of loneliness are linked to an increased risk of depression and cognitive decline. However, research has found that strong social connections, such as living with others or seeing family and friends every week, are associated with a slower rate of cognitive decline.
Social interaction helps stimulate attention and memory and strengthens brain networks. Volunteering to participate in groups or meeting friends for a meal or a chat on a weekly basis can be excellent ways to maintain brain health.
6- Continuing to Learn
Even if years have passed since you finished your studies, it doesn’t mean you should stop learning. Learning has a protective effect on the brain; research has shown that people who continue to learn throughout their lives have a 7% lower risk of developing dementia.
Some excellent activities you can do for your brain health include learning a new language, trying a new sport, playing a musical instrument, and solving puzzles.
In addition to these tips, there are other ways to reduce the risk of developing dementia, such as using hearing aids if you have hearing loss, avoiding traumatic brain injuries, and aiming for 6 to 8 hours of good sleep each night. The brain is the most important organ in the human body. By taking care of it during your youth, you will ensure that it continues to function properly as you age.
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