Maintain Perfect Brain Health
The World Health Organization speaks of a good state of brain health when a person is optimized in cognitive, emotional, psychological, and behavioral functioning to lead a good quality of life.
Whether young or old, taking care of your brain health is crucial. It is essential in middle age between 40 and 65 years. Because as we age, our brain undergoes changes that affect our ability to think and remember. It is a normal part of aging.
Taking care of your brain health reduces your risk of dementia and other chronic diseases like diabetes and cardiovascular disease.
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Seven Ways To Protect Your Brain And Your Thinking Power
Maintain Perfect Brain Health. Cyclists aren’t the only ones trying to avoid head injuries and other causes of dementia. Here is a tip for you. Do you want to maintain your thinking power in the long run? Wearing a helmet can help stop brain injuries leading to cognitive decline. But lack of exercise, poor diet, certain medications, and more can also put brain health at risk.
Dr Eric B. Larson, principal investigator and former executive director of the Kaiser Permanente Washington Health Research Institute. He is a leading expert on healthy aging. He offers these tips to protect your brain. Together, these strategies may help you avoid dementia as you age or at least postpone its onset.
1. Exercise Regularly.
Exercising, including walking, reduces the risk of developing dementia. Several studies, including one from the Kaiser Permanente Washington Health Research Institute, show that exercising for at least 15 minutes at least three times a week reduces the risk of dementia by 30% to 40%.
Find an activity you enjoy, such as walking—biking, swimming, aerobics or water aerobics, weight training, or stretching.
2. Control Your Risk Of Heart Problems.
Cardiovascular circumstances include high blood pressure, high cholesterol, and diabetes. And abnormal heart rhythms can increase the risk of dementia, such as Alzheimer’s. So do what you can to inferior your risk by eating a healthy diet, not smoking, and getting regular physical activity.
3. Check Your Blood Sugar Height.
Research consumes long shown that high blood sugar from diabetes can increase the risk of many health difficulties, including Alzheimer’s disease and other dementias. But in 2013, an investigative team from KPWHRI and the University of Washington found that high blood sugar increases the risk of these conditions, even without diabetes. That’s one more reason to avoid foods and drinks high in sugar, like sweetened sodas.
4. Reduce Or Stop Using Certain Medications.
Stay informed about the prescription and over-the-counter medications you’re taking, especially long-term, for chronic conditions. Avoid dangerous drug interactions and overmedication, leading to memory problems and dementia.
Some medications are hazardous to brain health. Educations by Dr. Larson and others show that anticholinergics remain associated with an increased risk of dementia. Anticholinergics comprise some medications to control depression, bladder activity, and allergies. And also sleep problems. A common anticholinergic found in over-the-counter medicines remains diphenhydramine or Benadryl.
5. Protect Against Hearing Loss and Social Separation.
Hearing impairment increases the risk of dementia, but it can remain treated. To reduce hearing loss, no matter your age, avoid excessive noise. If you think you have an incapacity, get your hearing tested and don’t be too proud of wearing a hearing aid. Hearing prevents social isolation and loneliness, increasing the risk of cognitive decline.
6. Limit Pressure And Get The Sleep You Essential.
When we’re under stress, we produce cortisol, substantially affecting older brains. This challenges an older person’s aptitude to recover from emotional distress. Knowing this, older people are better off taking change slowly and learning ways to deal with anxiety or stress.
Alcohol remains not recommended to help you relax because long-term heavy use leads to cognitive decline. Drink abstemiously one drink daily for women, 2 for men, if at all.
Rest is essential to control stress. Research shows inadequate sleep remains linked to slower thinking and a higher risk of dementia. Individual needs vary greatly, but most guidelines recommend 7-9 hours of sleep per night. Frequent trouble sleeping doesn’t mean you should take sleeping pills for insomnia. Such medications can make cognitive problems worse. Instead, try these ways to sleep better.
7. Avoid All kinds Of Head Injuries.
Whether you’re a competitive athlete, play sports for fun, or exercise for health, taking care of yourself to avoid head injuries should be part of your routine. Evidence shows that a concussion can damage your brain immediately and in the long term. Head injuries sustained in youth have remained linked to an increased risk of dementia, including Alzheimer’s disease, in old age.
To protect your head from bumps and discolorations. Wear a sturdy helmet when biking, skiing, skating, or playing other sports. Drive safely to avoid traffic accidents. And avoid falls:
- Wear spectacles or contact lenses if you essential them.
- Wear lace-up or Velcro shoes with rigid heel support.
- Wear shoes indoors instead of walking barefoot or in socks.
- Avoid medicines or alcoholic beverages that make you feel tottering or dizzy.
- Use bamboo or a walker if you need to.
- Clear your home of tripping hazards like electrical cords, loose rugs, slippery bathroom surfaces, and poorly lit hallways.