Small changes in your daily routine can have a major impact on protecting your body control center and preventing cognitive decline in the future. In fact, scientists believe that up to 45% of dementia cases could be postponed or prevented with some simple and sometimes surprising changes in behavior.
It’s never too soon or too late to start, but time is essential to building your brain’s defenses, especially since, once brain damage occurs, it is usually impossible to reverse, says Eva Feldman, a neurology professor at the University of Michigan Institute of Neuroscience.
We asked eight neurologists and neuroscientists to share their best tips.
- Wear a helmet. Physically protecting your head is the most important action you can take to protect your brain, experts say. Recurring head trauma, resulting from cranial lesions and concussions, can lead to chronic traumatic encephalopathy (etc), which can make cognition worse and, in some cases, cause dementia. Using a helmet during activities such as riding a bicycle and skiing can significantly reduce the risk of injury, says Feldman. Motorcyclists should also wear helmets, even where laws do not require.
- Place ear protectors when cutting grass. Older people with hearing loss have a higher risk to develop dementia. Scientists believe this may be due to the proximity of the brain that processes the hearing with the part of memory, or may be the result of atrophy; People with hearing loss tend to move away from social activities that could keep their minds engaged. To protect your brain’s ability to process sensory signals, use ear protectors or noise sublers in noisy environments, recommends Elizabeth Bevins, a neurologist at UC San Diego Health.
- Take sight tests. Maintaining hearing is not the only concern; Scientists also believe that vision loss is linked to cognitive decline. A 2023 study found that about a third of adults over 71 who had moderate visual impairment to severe were also dementia. Schedule regular eye exams and wear glasses or have corrective surgery when necessary can help minimize this risk.
- Walk and change your chair for a stool. Neurologists know that exercise benefits the brain by increasing blood flow and transporting oxygen to it. Even a small dose of daily exercise, such as walking half a mile, can bring these benefits. Minimizing spending or inactive time can also provide some of these advantages, says Kevin Bickart, assistant professor of behavioral and sports neurology at UCLA.
- Monitor your cholesterol. Low density lipoprotein cholesterol (or “bad cholesterol”) from red meat consumption, whole dairy products and sugary beverages can harden its arteries, restricting blood flow to the brain and increasing the risk of stroke and cognitive decline. Eating legumes, whole grains and fruits and vegetables can help control cholesterol levels.
- Use floss every day. Oral hygiene is essential to prevent infections and gum disease. Oral infections can spread to paranasal sinuses, which can trigger coagulation or drainage problems in the brain. Research has also found a link between gingival diseases and dementia.
- Join a Book Club. Keeping an active social life helps to avoid the negative effects of loneliness on health, such as depression and even early mortality. Patients who have a strong social support system usually have better overall health.
- Use mask on smoke or smoke days. There is a growing research linking exposure to air pollution to cognitive decline; Scientists believe that thin infanable particles in the air can trigger chemical changes when they reach the brain.
- Take care of your neck. The neck provides blood to the brain, and injuries in the region can restrict this flow by depriving the oxygen brain. To protect your neck from lesions, avoid sudden movements and sudden adjustments.
- Sleep well. Finding ways to improve the quality of your sleep can help keep your mind sharp and avoid dementia. If you work on night shifts, consider using blackout curtains to regulate your circadian rhythm.
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