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According to the British charity Alzheimer’s Society, about 40 percent of dementia cases can be prevented. It’s no surprise researchers are running many studies on ways to keep the brain healthy throughout life.
Here are tips that may help reduce the risk of cognitive decline.
Learn New Languages
People who study foreign languages significantly enhance their brain function. A 2007 Toronto study found that those who speak more than one language develop symptoms of dementia about four years later than people who speak only one language.
Get Plenty of Sleep
Chronic insomnia has serious consequences, including high blood pressure, heart problems, obesity, weakened immunity, and depression.
All of these are risk factors for dementia, Professor Guy Leshzin in London says. He adds that chronic sleep deprivation can lead to the accumulation of beta-amyloid plaques, which are associated with the development of Alzheimer’s disease.
Check Your Hearing
Hearing loss damages parts of the brain related to memory. A 2021 University of Oxford study found hearing problems are linked to a 91% increased risk of developing dementia.
Spend More Time Outdoors
Daily walks in the park or forest help reduce stress, stimulate the mind, and lower blood pressure. All of this helps delay cognitive decline, the Daily Mail reports.
Build Muscle
Strength training two to three times a week also protects the brain from dementia.
Eat Greens and Whole Grains
Opt for foods rich in folic acid, such as broccoli, asparagus, peas, lettuce, beans, and whole grains.
A 2005 University of California study showed that people who regularly consumed 400 micrograms of folic acid daily reduced their risk of developing Alzheimer’s disease by more than 50 percent.
Listen to Your Favorite Music
Recent studies indicate music triggers the brain’s reward centers to release chemicals that promote well-being. This includes dopamine, a neurotransmitter that helps reduce stress, anxiety, and low mood — all risk factors for dementia.
Check Your Thyroid Hormones (for Women)
Researchers from Harvard and Boston medical schools found that women with the lowest or highest levels of thyroid-stimulating hormone (TSH) are twice as likely to experience cognitive impairments compared with women who have normal TSH levels.
Spend Time with Pets
Interacting with pets can alleviate loneliness and depression, both of which increase dementia risk. If you don’t have a dog or cat, consider borrowing one from a neighbor for a while.
Use Your Non-Dominant Hand
Practice writing with your non-dominant hand. That will engage parts of the brain that get less use. Such exercises can help strengthen neural connections.
Manage Diabetes Symptoms
Diabetes can increase the risk of both Alzheimer’s disease and vascular dementia, which is caused by reduced blood flow to the brain.
Eat Dark Chocolate
Consuming dark chocolate or cocoa can benefit an aging brain. Cocoa contains high concentrations of flavonoids—natural compounds that improve blood flow to the brain, stimulate the creation of new brain cells, and slow cognitive decline. Researchers found that participants who drank cocoa for eight weeks showed measurable improvements in brain function.
Lose Excess Weight
People who have struggled with obesity from a young age are 64 percent more likely to suffer from dementia in later life.
Treat Depression
Seek treatment for depression, as it can increase dementia risk. Both depression and Alzheimer’s disease are linked to damage in the same areas of the brain.
Reduce Sedative Use
In 2018, Korean researchers provided evidence that sedative medications negatively affect cognitive function.
