{"id":19122,"date":"2022-10-06T10:27:58","date_gmt":"2022-10-06T03:27:58","guid":{"rendered":"https:\/\/bds.elitehill.vn\/en-blog\/9-bien-phap-ngan-ngua-chung-mat-tri-nho\/"},"modified":"2026-11-06T00:48:42","modified_gmt":"2026-11-05T17:48:42","slug":"9-tips-to-prevent-dementia","status":"publish","type":"post","link":"https:\/\/calibee.com\/en\/en-blog\/everyday-family-wellness\/9-tips-to-prevent-dementia\/","title":{"rendered":"9 Tips to Prevent Dementia"},"content":{"rendered":"\t\t
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9 Tips to Prevent Dementia<\/h1>\t\t\t\t<\/div>\n\t\t\t\t
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Everyone occasionally forgets things\u2014a word on the tip of your tongue that you can\u2019t recall or house keys that aren\u2019t where you swore you left them. As you age, these kinds of lapses might happen more often.<\/p>

There is no sure way to prevent every type of dementia, but the following simple steps can help lower your risk and keep your brain sharper. If you or a loved one are becoming more and more forgetful, to the point that it affects daily life, see a doctor early.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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1. Get More Exercise<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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Walking 30 minutes a day is one of the best things you can do for your body, including your brain.<\/p>

\u201cExercise is the most well-established habit for maintaining memory and mental function as we age,\u201d says R. Scott Turner, MD, PhD, Director of the Memory Disorders Program at Georgetown University Medical Center.<\/p>

Exercise can help prevent conditions that can lead to dementia, such as:<\/p>

– Diabetes<\/p>

– High blood pressure<\/p>

– High cholesterol<\/p>

– Obesity<\/p>

– Stroke<\/p>

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.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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2. Eat a Mediterranean Diet<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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A healthy diet is always beneficial for your brain. And there\u2019s one eating style that may protect your memory most effectively. \u201cThere is compelling evidence for the benefits of the Mediterranean diet,\u201d says Argye Hillis, MD, Professor of Neurology at Johns Hopkins University School of Medicine.\u201cFollowing a Mediterranean diet doesn\u2019t mean pasta and pizza,\u201d she says, \u201cbut eating more fruits and vegetables, eating fish instead of red meat, and using olive oil.\u201d<\/p>

One study found that those who closely adhered to this diet were nearly 20% less likely to have thinking and memory problems.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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3. Exercise Your Brain<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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\u201cJust like physical exercise, mental exercises are very beneficial for you,\u201d says Mustafa Husain, MD, Director of Geriatric Psychiatry at Duke University School of Medicine.<\/p>

Play cards, join a book club, watch a sports game with friends, or play games on a brain-training app. Mentally challenging activities may help keep your mind sharp, although the evidence for brain-training apps on their own is limited.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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4. Stay Socially Connected<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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Card games and book clubs also help you stay socially active\u2014another plus for your brain. \u201cThe more social connections you have, the better your chances of maintaining good cognitive function and memory,\u201d Dr. Turner says.<\/p>

Social interaction also benefits memory because it boosts your mood. \u201cWe see more depression in people who are socially isolated,\u201d Dr. Husain says. \u201cDepression itself can cause memory loss.\u201d<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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5. Get Proper Sleep<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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\u201cAttention and concentration will decrease when sleep is poor, and cognitive function won\u2019t be as sharp as in those who have regular, restful sleep,\u201d says Dr. Husain.<\/p>

Try these tips for better sleep:<\/p>

– Avoid heavy meals before bedtime.<\/p>

– Go to bed and wake up at the same time every day.<\/p>

– Don\u2019t consume caffeine or alcohol close to bedtime.<\/p>

– Avoid smoking or other forms of nicotine.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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6. Manage Stress<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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\u201cStress is very harmful to your brain,\u201d says Dr. Turner. High levels of the stress hormone cortisol make it harder to retrieve information from memory.<\/p>

Try different relaxation techniques, such as meditation, yoga, or massages.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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7. Quit Smoking<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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Smoking accelerates memory decline as you age. If you smoke, quit now.<\/p>

Dr. Turner suggests that smoking\u2019s 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.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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8. Visit Your Doctor<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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Sometimes, medical conditions can cause memory loss. Examples include:<\/p>

– Depression<\/p>

– Diabetes<\/p>

– Thyroid disease<\/p>

– Vitamin deficiencies<\/p>

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. Keeping blood pressure and blood sugar under control, treating hearing loss (for example with a hearing aid if recommended) and limiting alcohol also help lower the risk of dementia.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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9. Use Memory Tricks<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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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.<\/p>

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.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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