So, you visited your primary care physician, did they provide you with any lifestyle suggestions to reduce your risk of dementia? 

The brain is the only part of the body that doesn’t get preventative care. Many physicians are still not inquiring about your cognitive health, though there are some progressive physicians who do include your brain health in your annual wellness visits. Many of the healthy habits that your physician advises you on are helping you make a positive choices for your long-term cognitive health. 

To date there are no known or recognized medical cures for cognitive decline or dementia. Lifestyle interventions and prevention are now at the top of the list for staving away cognitive decline so that we can have long term health across our lifespan. 

Step 1: It is recommended to chat with your physician about your cognitive health even if there are no obvious signs of decline. If you are of the 65 years and older group, then ask for a cognitive exam to see where your brain heath stands. 

Step 2: When you understand your score of the initial cognitive exam, you can request further diagnosis, see where you can improve and the activities that can prevent further decline or disorders. It is important that every day you take steps to preserving, promoting and advocating for your brain health, preventing age-related disorders and ensuring that your manage other health factors or diseases that can affect your brain health such as diabetes, heart disease and cancer.

S = Sleep

Sleep, good quality sleep can decrease the risk of dementia for some people. Studies have shown that sleep deprivation could increase dementia risk by 20% and death. Sleep clears away the plaques that lead to any form of cognitive decline. During your deepest sleep, the brain washes away waste products that increase the risk of Alzheimer’s disease. Good sleep, even power naps can improve your brain health. 

H = Handling Your Stress

Handling your stress according to research has shown that there are benefits to regular stress-relaxation practices. Reducing your stress levels requires establishing a meditation practice and managing your expectations. Other stress management techniques may be prayer, massage, deep breathing, yoga, hypnosis, walking, running or guided visualization. 

I = Interaction with Friends and Family

Regardless of genetic risks of Alzheimer’s disease, frequent interaction with family and friends reduces the risk of dementia. Social interaction can ward off the feelings of loneliness and reduce depression. Studies have shown that lacking social connections can damage a person’s health the way 15 cigarettes a day can. Loneliness and social isolation present the most significant social and health care challenges and increases one’s risk of dying by almost 30%. (Did you know that many people do not see or speak to anyone for more than 6 days per week) That can cause tremendous consequences on a person’s mental health and increase their dementia risk. 

E=Exercise

Studies found that frequent mental and physical activities were linked to lower rates of dementia. These activities protect against dementia regardless of their genetic risk or family history condition. It is. Thought that regular engagement in aerobic exercise can improve the blood flow to your brain, thus reducing ager-related cognitive decline. Exercise also has antioxidant effects which delay oxidative damage to your brain. Exercise may influence other modifiable factors for cognitive function such as: obesity, insulin resistance, hypertension, cardiovascular fitness, and depression. 

L = Leaning New Things

Learning new things may increase your cognitive reserve. Learning strengthens and increases the connections between nerve cells that store your memories. Your cognitive reserve is your brain’s resistance to structural damage from processes such as aging. Studies have shown that you can grow new brain cells until later in life. Brain cells are referred to as the building blocks of your thinking skills. Therefore, it is critical to regularly feed your brain with new information and store this new content information in your brain. These activities may be as simple as reading a book, a magazine, taking a workshop, learning to play a new game, or listening to a podcast. This activity is referred to as adding layers of knowledge and emotions. So when we refer to ‘use it or lose it’ we know that these brain cells can be exercised and be kept busy no matter your age. 

D = Diet

Evidence has shown that a diet rich in fruit, vegetables, and high fiber, and low in red meat and sugar may help in reducing Alzheimer’s disease and related dementia risk. The Mediterranean diet which is mainly plant-based can balance the bacteria in your gut referred to as ‘gut microbiome.” This can reduce plaques in the brain and inflammation of the brain which kill the nerve cells in your brain. This diet can reduce the risk of developing problems with your memory and thinking. To reduce the risk of dementia required you to adapt various aspects of your lifestyles including eating certain foods to maintain normal blood pressure and cholesterol levels.