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9 Tips to Prevent Dementia
Everyone occasionally forgets things—a word on the tip of your tongue that you can’t recall or house keys that aren’t where you swore you left them. As you age, these kinds of lapses might happen more often.
You don’t have to resign yourself to dementia. The following simple steps can help keep your brain sharp.
1. Get More Exercise
Walking 30 minutes a day is one of the best things you can do for your body, including your brain.
“Exercise is the most well-established habit for maintaining memory and mental function as we age,” says R. Scott Turner, MD, PhD, Director of the Memory Disorders Program at Georgetown University Medical Center.
Exercise can help prevent conditions that can lead to dementia, such as:
– Diabetes
– High blood pressure
– High cholesterol
– Obesity
– Stroke
Some studies suggest that physical activity also triggers the release of a protein called BDNF, which promotes healthy neurons in the brain. This can help boost your memory.
2. Eat a Mediterranean Diet
A healthy diet is always beneficial for your brain. And there’s one eating style that may protect your memory most effectively. “There is compelling evidence for the benefits of the Mediterranean diet,” says Argye Hillis, MD, Professor of Neurology at Johns Hopkins University School of Medicine.“Following a Mediterranean diet doesn’t mean pasta and pizza,” she says, “but eating more fruits and vegetables, eating fish instead of red meat, and using olive oil.”
One study found that those who closely adhered to this diet were nearly 20% less likely to have thinking and memory problems.
3. Exercise Your Brain
“Just like physical exercise, mental exercises are very beneficial for you,” says Mustafa Husain, MD, Director of Geriatric Psychiatry at Duke University School of Medicine.
Play cards, join a book club, watch a sports game with friends, or play games on a brain-training app. Any mentally challenging activity will help keep your mind sharp.
4. Stay Socially Connected
Card games and book clubs also help you stay socially active—another plus for your brain. “The more social connections you have, the better your chances of maintaining good cognitive function and memory,” Dr. Turner says.
Social interaction also benefits memory because it boosts your mood. “We see more depression in people who are socially isolated,” Dr. Husain says. “Depression itself can cause memory loss.”
5. Get Proper Sleep
“Attention and concentration will decrease when sleep is poor, and cognitive function won’t be as sharp as in those who have regular, restful sleep,” says Dr. Husain.
Try these tips for better sleep:
– Avoid heavy meals before bedtime.
– Go to bed and wake up at the same time every day.
– Don’t consume caffeine or alcohol close to bedtime.
– Avoid smoking or other forms of nicotine.
6. Manage Stress
“Stress is very harmful to your brain,” says Dr. Turner. High levels of the stress hormone cortisol make it harder to retrieve information from memory.
Try different relaxation techniques, such as meditation, yoga, or massages.
7. Quit Smoking
Smoking accelerates memory decline as you age. If you smoke, quit now.
Dr. Turner suggests that smoking’s impact on memory may result from the mini-strokes it can cause in the brain. Consider using nicotine replacement products, medication, or counseling to help you quit for good.
8. Visit Your Doctor
Sometimes, medical conditions can cause memory loss. Examples include:
– Depression
– Diabetes
– Thyroid disease
– Vitamin deficiencies
Certain medications, such as sleeping pills and anxiety medications, can also affect your memory. Visit your doctor to check and treat these issues and review all your medications.
9. Use Memory Tricks
When you struggle with daily memory tasks, keep a few tricks up your sleeve. Whenever you learn a new name or word, say it out loud to imprint it in your brain. Connect each new name with a mental image. If you meet a girl named April, picture a blooming tree to represent April.
To help yourself remember something, post sticky notes around your home and office or set reminders on your phone for when you need to take your medication or attend an important meeting.
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