The human brain shrinks at a rate of about 5% every decade after age 40. This can have a significant impact on memory and concentration, and therefore brain disorders are on the rise. In 2020, 54 million people worldwide were diagnosed with Alzheimer’s disease or other types of dementia, and this number is expected to rise, according to the website. CNBC American.
But severe mental decline doesn’t have to be an inevitable part of aging. In fact, some lifestyle factors may have a greater influence than genes on whether or not a person will develop a memory-related disease.
There are seven hard rules, says Professor Marc Milstein, a neuroscience researcher at the University of California, Los Angeles, brain health expert and author of The Age-Proof Brain: New Strategies to Improve Memory, Protect Immunity, and Fight Off Dementia They can be respected to maintain brain sharpness, memory power and fight dementia, as follows:
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1. Blood pressure and cholesterol levels
High blood pressure can weaken the heart muscle, which is a major cause of strokes. Ideally, your blood pressure should be no higher than 120/80.
Cholesterol is also essential for a healthy brain and nervous system. The American Heart Association recommends measuring cholesterol levels every 4 to 6 years.
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2. Sugar levels
Blood sugar is the main fuel for the brain. Its decrease means a decrease in the body’s energy. Its excess can also damage blood vessels and tissues, leading to premature aging and cardiovascular disease.
And it’s easy for grams of sugar to accumulate in the blood, even if a person thinks to be careful, and usually sneaks through packaged foods, so be careful when eating any product that contains high levels of sugar.
3. Sleep well
Studies show that people with untreated sleep apnea have a higher risk of memory loss 10 years earlier than the general population.
For the vast majority, a healthy brain needs between seven and nine hours of sleep each night, so stick to the following:
• Maintain regular times for going to sleep and waking up.
• Turn off devices one hour before going to bed.
• Relax before bed by listening to soothing music or doing mindful breathing exercises.
• Get outside and get some natural sunlight as soon as possible after waking up.
4. A healthy diet
One way to help prevent dementia is to maintain a healthy diet that includes:
• Oily fish such as salmon
• Avocados
• Peanuts
• Berries
• Greens, watercress, broccoli and cabbage
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5. Active and passive smoking
Smokers are 30% more likely to develop dementia than non-smokers. They also endanger those around them, as secondhand smoke contains 7,000 chemicals, at least 70 of which can cause cancer.
Then there is a third secondhand smoke, which is actually not smoke, but the remnants of cigarette smoke, which creates the musty smell on clothes or in a room. This residue alone can emit chemicals that are toxic to the brain.
6. Social contacts
In a recent study, people over the age of 55 who regularly attended dinner parties or other social events were less likely to experience memory loss. The results are not due to what they eat on these occasions, but rather to frequent social contact.
To reduce isolation and loneliness, brain chemicals like serotonin and endorphins can also be boosted by performing small acts of kindness:
• Wishing well and success to others.
• Praise yourself without expecting anything in return.
• Make a phone call to someone who is usually not contacted.
7. New skills
Keeping a strong memory isn’t just about solving puzzles, crossword puzzles, and sudoku games.
Learning skills and information acquisition are more effective ways to make new connections in the brain. The more connections a person makes, the more likely they are to retain and improve their memory.
When you think of learning something new, it’s like doing fitness exercises, but actually what is being exercised in this case is the brain. Therefore, practice and training should be done intermittently during the week, and there should be an awareness of the importance of mixing mental activities (learning a new language or reading a book) and physical activities (playing tennis or football). .
