Recent studies have shown that one out of every seven adults over the age of 65 suffers from some form of dementia. Interestingly, the chances of developing this cognitive impairment are not solely dependent on age.

It is now commonly accepted that a healthy lifestyle and positive habits can play a significant role in reducing the risk of dementia. In this article, we will discuss seven such habits and how they can lower the likelihood of middle-age adults developing dementia.

1. Exercise regularly

Exercise has been scientifically proven to be an effective tool in reducing the risk of dementia.

Cardiovascular exercises such as running, swimming, and cycling help in increasing blood flow to the brain, which has a positive effect on cognitive function. Even low-impact exercises like walking can be helpful. The key is to aim for at least 30 minutes of exercise five times a week.

2. Maintain a healthy diet

An unhealthy diet may not only increase the risk of obesity and diabetes but is also linked to a higher risk of cognitive decline.

Medical experts suggest people consume a diet that is rich in fruits, vegetables, whole grains, and lean proteins such as fish. A diet rich in anti-inflammatory foods like berries and nuts can also reduce the risk of Alzheimer’s disease.

3. Keep your mind active

Keeping your mind active can help the brain to maintain its cognitive abilities and reduce the risk of dementia. Activities such as reading, crossword puzzles, learning a new skill, and playing board games can stimulate your brain and keep it active.

As a rule of thumb, experts suggest engaging in any mentally challenging activity for at least an hour every day.

4. Get enough sleep

Sleep is crucial when it comes to cognitive health. Scientists believe that sleep helps in consolidating memories and learning. Additionally, sleep helps the brain to clean up toxins that build up throughout the day.

If you’re not getting enough sleep, you may be at a higher risk of developing dementia in your middle-age years. Experts recommend adults aim for at least seven hours of sleep each night.

5. Keep your cardiovascular health in check

Research shows that heart health is directly related to brain health. High blood pressure, high cholesterol, and other cardiovascular health issues could increase the risk of developing dementia.

To keep your heart healthy, it is essential to maintain a healthy weight, exercise regularly and quit unhealthy habits like smoking.

6. Manage stress levels

Stress, if left unmanaged, can lead to a range of physical and mental health problems, including cognitive decline. Prolonged stress can lead to the premature aging of your brain, affecting its ability to function efficiently.

To manage stress, you should consider engaging in activities such as meditation, yoga, and other relaxation techniques.

Staying socially active can also reduce the risk of dementia. Socializing can help maintain cognitive flexibility and brain plasticity.

It also provides a sense of purpose and fulfillment, which can lower the risk of depression, anxiety, and other mental health issues. Seniors should engage in social activities such as volunteer work, attending events, and spending time with friends and family.

Conclusion

In conclusion, there are several steps middle-age adults can take to reduce their risk of dementia.

These steps include incorporating exercise into your routine, eating a healthy diet, keeping your mind sharp, getting enough sleep, maintaining your cardiovascular health, managing stress levels, and staying socially active. We hope that these habits prove helpful in reducing your risk of dementia in the long run.