If for some reason you are concerned with sliding it dementiaIs there anything you can do now to avoid this fate? What are risk factors and what causes them stability?
It is clear that dementia is not a single disease like diabetes, but rather an umbrella term that includes a number of symptoms characterized by decreased pain. short term memorycognitive abilities and language skills. This leads to increased difficulties in carrying out normal daily routines.
Of all dementias, Alzheimer’s disease accounts for about 60% to 80% of cases. Currently, approximately 6.7 million Americans and 600,000 Canadians age 65 and older are affected by the disease. It is expected that by 2050 this number will double.
Risk factors
About 40% of dementia cases worldwide are associated with unpredictable effects that, at least in principle, can be modified. These include limitations educationhearing loss, high blood pressure, obesity, smokingphysical inactivity, diabetes, social isolationand exposure to air pollution. Other factors that we have little control over but can be successfully treated once are stroke, heart failure, and depression.
Keeping your brain
Now for the good news. Here are my 10 no-nonsense rules that, if followed regularly, can help promote a healthy mind in a healthy body.
- Protect your brain from injuries.
- Exercise your body.
- Get enough sleep.
- Your living space is important.
- Treat all diseases on time.
- Get vaccinated.
- Eat wisely.
- Learn to deal with stress
- Exercise your brain.
- to socialize
Due to space limitations, I will only detail the most important ones.
Exercise your body
In a one-year study, University of Pittsburgh researchers found that participants who did 150 minutes of moderate to vigorous aerobic exercise each week showed improvements in fitness, cortisol regulation and emotional stability compared to controls. Advanced imaging has shown that regular exercise improves hippocampal connectivity, reduces the biological effects of stress, and slows brain aging.
Overall, moderate exercise appears to be a simple and effective strategy for improving brain health.
Get vaccinated
Vaccination remains one of the most effective and cost-effective public health interventions. By work out the immune system to recognize and neutralize pathogens, vaccines prevent disease before it starts. Currently, the influenza (influenza) vaccine, the influenza vaccine, the pneumococcal vaccine, and Tdap (tetanus, diphtheria, pertussis) have shown interesting associations with lower rates of Alzheimer’s disease and other neurodegenerative conditions, possibly through modulation of the immune system.
Eat wisely
Two of the most popular health diets are the Mediterranean and the DASH. First less than a diet and more than a lifestyle. It combines the basics of healthy eating with the traditional flavors and cuisine of the Mediterranean people. DASH stands for Dietary Approaches to Stop Hypertension.
Both of these “diets” are actually very similar. Their advice: eat foods rich in plant protein, dairy, omega-3 fatty acids and whole foods. Reduce your intake of red meat and increase your intake of fish, chicken, and beans, as well as fruits and vegetables, nuts, yogurt, vitamins A, C, E, and the minerals copper, zinc, and selenium. Avoid processed foods, refined sugars, salt and saturated fats.
Learn to deal with stress
It is life stress. There are global problems, a boss at work, a child who spends too much time on the computer, a constant cough, the list goes on. You can’t escape stress. What you can learn is not to be overwhelmed by stress.
I offer two tips for dealing with the thoughts that keep you up at night and disrupt your waking hours. First, don’t to cause disaster. Don’t let a forgotten name become a mental one. When you find yourself in this situation, try to ask yourself: what do I really have and what else could explain it?
Second, imagine a big juicy steak. You don’t want to stuff it into your mouth all at once, do you? You want to taste it one bite at a time. Approach your problems this way. Instead of getting overwhelmed by the scale of the task, break it down into smaller units. Suppose you are concerned about the cost of beef; we can look for cuts of beef that are cheaper than what you have bought in the past. Or maybe you can switch to pork or chicken or even healthier items like fish or vegetables. Once you realize that the problem is manageable, stress kicks back.
Resistance Essential Readings
Stimulate your brain
The brain has one thing in common with muscles: use it or lose it. The best way to keep your brain healthy is to keep it busy with activities. A large international brain study has shown that even short periods of creative engagement are exhibited in activities such as dancing, music, creating visual art or playing computer games. nerve patterns associated with slower brain aging. What these aspirations have in common is their demands imagination and solving new problems.
And be curious. Read the newspaper, listen to podcasts, join a book club. The latter also leads to more socialization.
to socialize
Cross-sectional studies from the United Kingdom reported that socially isolated people had less gray matter in areas of the brain involved in memory and learning and were 26% more likely to develop dementia later in life. They also had increased inflammation, heart disease, risk of cardiovascular problems including stroke, and immune deficiency. Interacting with people and domestic animals (as I mentioned in a previous post) just like the body heals the mind.
Final thoughts
Many of the ills that befall us are not simply a product of fate; they are shaped by how we choose to live from moment to moment. I believe that the most profound approach to overall health is to cultivate a life that is engaged and purposeful. Look for your innovation and diversity. Maintaining relationships. Expand your horizons.
