Dementia is a syndrome that affects cognitive functioning, decline in memory, thinking skills, and loss of the ability to perform daily activities. While there is no known cure for dementia, there are ways to lower your risk and protect your brain.

Here are 10 changes you can make to protect your brain:.

1. Exercise regularly

Physical activity can improve overall brain health and protects against cognitive decline. Regular physical exercise such as aerobics, walking, swimming, cycling, and strength training can lower your risk of developing dementia significantly.

By promoting cardiovascular health, regular exercise also helps minimize the risk of high blood pressure, diabetes, and high cholesterol levels. To get the maximum benefits, aim for at least 30 minutes of moderate-intensity exercise five times a week.

2. Eat a healthy diet

A healthy diet can help protect against dementia and other common chronic conditions. Choose a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats such as nuts and olive oil.

Reduce your intake of saturated fats, processed foods, and added sugars. A healthy diet low in sugar is linked to a lower risk of dementia, and may also help lower blood pressure and cholesterol levels.

3. Control your blood pressure

High blood pressure increases the risk of heart attack, stroke, and dementia. If you have high blood pressure, take steps such as exercising regularly, eating healthily, and limiting alcohol intake to help control it.

Regular monitoring of blood pressure and medication if required can help prevent long-term damage to your brain health.

4. Manage chronic conditions

Conditions like diabetes, high cholesterol, and heart disease can increase the risk of dementia.

Work with your doctor to manage these conditions through medication and lifestyle changes such as exercise and a healthy diet to minimize their impact on your brain health.

Staying socially engaged has been linked to a lower risk of cognitive decline and dementia. Maintaining relationships, staying active in your community, and volunteering can help keep your brain functioning well, and improve mental wellbeing.

Try to stay connected with family, friends, and loved ones as much as possible.

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6. Keep your mind active

Keeping your brain stimulated can help build brain reserves and promote cognitive health. Engage in activities that challenge your brain, such as playing musical instruments, crossword puzzles, or learning new skills.

Taking up a course, reading books, and staying informed about current issues is also linked to a lower risk of cognitive decline and dementia.

7. Get quality sleep

Quality sleep is crucial for your physical and mental health, including brain health. Aim for at least seven hours of sleep a night, and try to establish a sleep routine to help you fall asleep faster and wake up feeling refreshed.

Poor sleep is linked to a greater risk of cognitive decline and dementia, and can further aggravate preexisting conditions.

8. Reduce your stress levels

Excessive stress can have a negative impact on your mental and physical health, including your brain health. Practice relaxation techniques such as meditation, yoga, and deep breathing exercises.

Seek professional help if you feel constantly anxious or stressed out.

9. Protect your head

Head injuries, even mild ones, can increase the risk of dementia. Wear a helmet while riding a bike or participating in sports that involve a risk of falls or collisions.

Also, avoid activities that are risky or may lead to falls, such as climbing ladders or reaching for high objects, if possible.

10. Avoid smoking and limit alcohol intake

Smoking is harmful to your brain health and can cause blood vessels to constrict, reducing oxygen flow to the brain. Quit smoking and try to avoid inhaling second-hand smoke. Alcohol, when consumed in moderation, is not harmful to the brain.

However, excessive drinking can lead to memory loss, cognitive decline, and dementia.

The Bottom Line

While there is no known cure for dementia, you can take steps to reduce your risk and protect your brain.

Adopting a healthy lifestyle, staying active and socially engaged, and staying informed about your mental health can help minimize the risk of dementia and improve your overall quality of life. Consult with a healthcare professional for personalized recommendations to maintain a healthy brain.