Getting older is regarded as the major risk factor for dementia.
Since all of us will get older one day, it only means that no one can dodge
dementia. Worry not because it doesn’t necessarily mean that you are bound to
suffer from it one day, especially if you have relatives who have it since it
also tends to run in families.
In fact, there are certain steps that you may take in order to
have your risk of battling dementia in the future considerably reduced, and
some of them you will find below.
According to scientific investigations, individuals who are
cigarette smokers have a nearly 50 percent higher risk of winding up with
dementia compared to those who do not smoke. That’s because cigarette smoking
can damage your blood vessels, including those that supply your brain with
oxygenated and nutrient-containing blood.
a Regular Basis
In order to optimize supply of blood to your brain, it’s a good
idea for you to get your regular dose of exercise — health authorities say that
you should do it on most days of the week, each session lasting for not less
than 20 minutes. Some of the best exercises for combating dementia include
brisk walking, jogging, dancing, bicycling and swimming.
It’s not just your body that you should exercise but also your
mind in order to increase your chances of being dementia-free in the future.
You can have your brain strengthened by solving puzzles, speaking a foreign
language, learning to play a musical instrument, reading a book and adding
numbers that you randomly spot around you.
More Fruits and vegetables
There are a couple of reasons why adding fresh fruits and
vegetables to your diet on a regular basis is a fantastic idea. First, it
supplies your body with loads of antioxidants that help protect the brain cells
from excess free radicals. Second, fruits and vegetables contain absolutely no
cholesterol and lots of fiber, thus they can help keep your blood vessels
Up to twice a week, a serving of oily fish such as salmon,
mackerel and tuna should be included in your diet. That’s because they are rich
in omega-3 fatty acids that protect not only the brain but also blood vessels
that keep the said organ healthy and functioning well. Other food sources of
omega-3 fatty acids include avocados, nuts, seeds and olive oil.
Stress and Anxiety
Health authorities confirm that too much stress and having anxiety
all the time can be damaging to the brain. It’s for this reason why you should
keep stress and also those anxious thoughts to a minimum. Based on numerous
studies, meditating is extremely good for lowering stress and anxiety and thus
keeping the brain out of harm’s way.
of Sleep Nightly
Make sure that you obtain 7 to 9 hours of restorative and
uninterrupted shut-eye every single night. This allows your brain to recover
much more effectively from stress and fatigue. Needless to say, you should
never take insomnia very lightly if your goal is to minimize your risk of
winding up with dementia one day.
Alcohol in Moderation
In moderate amounts (up to 2 glasses per day for males and 1 glass
per day for females) alcohol consumption can come with a number of health
benefits. However, drinking it excessively is a completely different story.
Scientists say that the intake of too much alcohol can in fact increase one’s
risk of suffering from dementia.
According to many scientific investigations, there is a very strong
link between diabetes and Alzheimer’s disease, which is one of the primary
causes of dementia. Needless to say, it’s of utmost importance for you to put
high sugar levels under control if you want to keep dementia from bugging you
in the future.
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