Dementia is one of the major health concerns in the world today. Over 46 million people are living with dementia worldwide, and the number is projected to triple by 2050.

Dementia is a condition that affects the brain, causing memory, communication, and cognitive abilities to decline. While there is no cure for dementia, there are proactive steps that one can take to prevent or delay the onset of this condition. In this article, we will discuss nine movements that are clinically proven to help reduce the risk of dementia.

1. Regular Exercise

Regular exercise is one of the most effective ways to prevent dementia. Exercise increases blood flow to the brain, which helps to improve cognitive function. It also promotes the growth of new brain cells and reduces inflammation in the brain.

According to a study conducted by the National Institutes of Health, people who exercise regularly are less likely to develop Alzheimer’s disease or other forms of dementia. Even low to moderate intensity exercise, such as walking or cycling, can be beneficial in reducing the risk of dementia.

2. Cardiovascular Exercises

Cardiovascular exercises, such as running, swimming, or cycling, not only help to improve heart health but also contribute to overall brain health.

Cardiovascular exercises boost blood flow and oxygen to the brain, which help to reduce the risk of cognitive decline and dementia. In a study published by the Journal of Alzheimer’s Disease, participants who engaged in regular cardiovascular exercise had less brain atrophy and better cognitive function compared to those who did not engage in such exercises.

3. Resistance Training

Resistance training, also known as strength training, involves using weights or resistance bands to build muscle and enhance bone density.

Resistance training has been found to improve cognitive function and reduce the risk of Alzheimer’s disease and dementia. In a study conducted by the Center for Disease Control and Prevention, participants who engaged in resistance training twice a week were less likely to develop cognitive impairment compared to those who did not participate in such exercises.

4. Yoga and Meditation

Yoga and meditation are great ways to reduce stress, which is a major contributor to cognitive decline. These practices also help to boost brain function, increase focus, and improve memory.

In a study published by the Journal of Alzheimer’s Disease, participants who engaged in regular yoga and meditation practices had better cognitive function and less cortical thinning in the brain compared to those who did not engage in such practices.

5. Aerobic Exercise

Aerobic exercise, such as dancing or aerobics classes, can also help reduce the risk of dementia.

In a study published by the Journal of Alzheimer’s Disease, participants who engaged in regular aerobic exercise had less brain atrophy and better cognitive function than those who did not participate in such exercises. Aerobic exercise helps to increase blood flow to the brain, boost the production of growth factors, and reduce inflammation.

6. Brain Training

Brain training exercises, such as puzzles, crosswords, or learning a new language, can help to improve brain function and reduce the risk of cognitive decline.

In a study conducted by the University of Exeter, participants who engaged in regular brain training had improved cognitive function and memory. These exercises also help to build new neural connections, which can help prevent dementia.

7. Healthy Balanced Diet

A healthy balanced diet is crucial for overall health, and it plays an essential role in reducing the risk of dementia. A diet rich in fruits, vegetables, and omega-3 fatty acids has been found to be beneficial in reducing cognitive decline.

In a study published by the American Journal of Clinical Nutrition, participants who followed a diet rich in fruits and vegetables had less cognitive decline compared to those who did not follow such a diet.

Social interaction and engagement can help to reduce stress and promote mental stimulation, which can help to improve brain function and reduce the risk of cognitive decline.

A study conducted by the Harvard School of Public Health found that participants who engaged in regular social activities had better cognitive function and less cognitive decline compared to those who were isolated or inactive.

9. Sleep

Sleep plays a vital role in brain function and overall health. Chronic sleep deprivation has been linked to a higher risk of cognitive decline and dementia.

In a study published by the Journal of the American Medical Association, participants who reported poor sleep quality had more brain atrophy and cognitive decline compared to those who reported good sleep quality.

While there is no guaranteed way to prevent or cure dementia, adhering to these nine movements can significantly reduce the risk of cognitive decline and help to maintain overall brain health.

Incorporating these movements into your daily routine can help to promote mental agility, reduce stress, and promote overall wellness.