Getting older can make us worry about memory problems and dementia. The good news? There are simple things you can do to lower your risk and keep your mind sharp.
Here are seven easy tips for you and your loved ones.
1. Stay Active
Consistent exercise can lower your risk of dementia by up to 50%, according to the Alzheimer’s Research and Prevention Foundation walking, swimming, and even gentle exercises like chair yoga can help. Regular exercise improves blood flow to the brain and keeps your muscles strong. Aim for a few times each week. Try to include both cardio and strength training.
2. Be Social
Community is key! Socializing can keep your mind active and spirits high. Join a local group, book club, or even volunteer. Assisted living facilities often have social activities, too. Activities like group exercise classes can be fun and engaging.
3. Eat Healthy
A balanced diet can do wonders. The MIND diet, which includes vegetables, fruits, fish, and whole grains, can protect your brain. Avoid foods high in salt, sugar, and unhealthy fats. Eating well helps your brain and can even control your weight, lowering your dementia risk.
Make sure to include foods rich in Omega-3 fats in your diet. Omega-3 fats contain DHA (Docosahexaenoic Acid), which is known to prevent and/or slow down dementia. They also help reduce the risk of heart disease, improve ADHD symptoms, fight inflammation, support muscle development, and reduce the risk of many forms of cancer.
Sources of Omega-3 Fats include cold-water fish: trout, sardines, salmon, and tuna.
If you don’t eat fish, you can add a fish oil supplement. These supplements come in various forms, including pills. Some might have an aftertaste, so look for “burpless” options
Always check with your doctor or pharmacist before adding new supplements to ensure there are no negative interactions with your current medications. Ready to enhance your diet with Omega-3s? 👉 [Check out our recommended fish oil supplements here](#) for a brain-healthy addition to your routine.
4. Keep Your Mind Busy
Use it or lose it! Keeping your brain active is crucial. Learn something new, like playing an instrument, a new language, or solving puzzles. These activities keep your mind sharp and delay the onset of dementia symptoms.
5. Get Good Sleep
Quality sleep is very important. It helps remove toxins from your brain and keeps you fresh and alert. Make sure the bedroom is quiet and dark, and establish a regular sleep schedule. If sleep problems persist, see a doctor.
6. Manage Stress
Stress can harm your brain. Practice stress-relief activities like deep breathing, meditation, tai-chi, qigong or yoga. Talking to a therapist can also help. Sharing your worries can ease your mind. There are also a ton of apps out there to help, as well as meditative audiobooks!
7. Keep Your Heart Healthy
What’s good for the heart is good for the brain. Manage your blood pressure and cholesterol levels through exercise and a healthy diet. Avoid smoking and limit alcohol intake. Eating fiber-rich foods, nuts, and fish can also improve your heart health.
Take Control of Your Health
Ready to live your best life? Join our classes, read our books, and let us help you thrive. Engaging in physical, mental, and social activities can make a huge difference.
Start today and own your health. Sign up for a class, grab a book, and empower yourself with knowledge. Your future self will thank you.
