Small adjustments in your daily routine can be helpful to protect your body control center and Avoid cognitive deterioration in the future. In fact, scientists believe that up to 45 percent of dementia cases could be delayed or prevented with the help of some simple behavioral changes and sometimes surprising.
It is never too soon or too late to start, but every second one counts when it comes to increasing brain defenses, especially because it is generally impossible to reverse brain damage once it has occurred, said Eva Feldman, a professor of neurology at the Institute of Neuroscience at the University of Michigan.
We ask eight neurologists and neuroscientists to share their best tips.
1. Use helmet
Physically protecting your head is the most important measure you can take to protect your brain, experts said. Cranial trauma recurring due to traumatic lesions and brain shocks can cause chronic traumatic encephalopathy (etc.), which can worsen cognition in general and, in some cases, cause dementia.
Using helmet in activities such as cycling and skiing can significantly reduce the risk of injuries, Feldman said. Motorcyclists should also always wear a helmet, although state laws do not require it.
2. Put up caps for the ears
Older people with hearing loss They have a more risk of developing dementia. Scientists believe that the part of the brain that processes hearing is close to the responsible part of memory, or could be the result of atrophy; People who have hearing loss tend to get away from social activities that could maintain their busy minds.
To protect the brain’s ability to process sensory signals, use anti -Red caps or earmuffs when you are close to strong sounds, said Elizabeth Bevins, a UC neurologist San Diego Health. In addition, people over 50, and anyone who is frequently exposed to intense noises must undergo an audition test every or three years, he said.
When the time comes to use auditory devices, do not hesitate. Even if you are only losing audition in an ear, change can significantly affect your ability to interact with the world, said Shlee Song, a neurologist of the Cedars-Sinai of Los Angeles.
And do not put them alone when you go out, Bevins added. Use them also when you are alone, since “it is important that the brain receives hearing stimulation even from ambient noise.”
3. Get eye reviews
Not just about keeping hearing; Scientists also believe that vision loss is related to cognitive impairment. A study in 2023 discovered that approximately one third of adults over 71 who had a deterioration of moderate to serious vision also suffered dementia. Schedule periodic eye reviews (every few years in adulthood, according to your age and your general health status) and wear glasses or undergo corrective surgery, when necessary, could help minimize that risk.
“We have a saying about brain health” which is especially true for retirees, Song said: “Or you use it or lose it.” The brain is better to establish connections and process the information of the senses that it actively uses, he said.
4. Walk and change your chair for a bank
Neurologists know that exercise benefits the brain by increasing blood flow and bringing oxygen. Even a small dose of daily exercise – such as walking 800 meters – can provide those rewards, said Cyrus Raji, associate professor of Radiology at the University of Washington Medicine.
Minimizing the time you spend sitting or inactive can also contribute some of those benefits, said Kevin Bickart, an attached professor of behavioral and sports neurology at the University of California in Los Angeles. Standing or walking approximately every 20 minutes can help; You can also use a seat that forces you to use the muscles of your trunk. “Minimizes the seats that have full support,” said Bickart. “Use stools, boxes, banks or the floor when possible.”
5. Control your cholesterol
Li cholesterolLow density (or “bad”) poproteinswhich sometimes comes from the consumption of red meat, whole dairy and sugary drinks, can harden your arteries, restricting blood flow to the brain and increasing the risk of a cerebral spill and cognitive deterioration, said Fernando Testai, professor of vascular neurology at the Faculty of Medicine of the University of Illinois.
Eating legumes, whole grains and fruits and vegetables can help you control cholesterol levels. It can also be helpful to maintain a healthy weight, regular aerobic exercise and medications such as statins, said Testai. Check your levels every few years, or more frequently if you have diabetes or a high risk of stroke or heart disease, he said.
6. Use dental thread every day
Oral hygiene It is essential to prevent infections and gum diseases. Oral infections can spread to the paranasal breasts, which can trigger a clot or drainage problems in the brain, Song said. Research has also discovered a relationship between gum diseases and dementia.
Using dental thread and brushing your teeth regularly and visiting the dentist at least every year (or twice a year) can keep your teeth and gums healthy, she said, which can help avoid an infection that could cause problems in the future.
7. Join a reading club
Having an active social life keeps the negative effects of health isolation at bay, such as depression or even premature mortality, said Jessica Choi, neurologist at CEDARS-SINAI. Choi said that their patients who have a solid social support system usually enjoy better general health than those who do not have it. “Not having that can lead to depressive episodes”, which are related to the cognitive deterioration of older patients, he said. Reading clubs or gardening groups can serve, but “even a monthly dinner scheduled with an intimate friend or relatives makes a big difference for patients,” Choi said.
8. Put on a mask on contaminated days
There are more and more research that relates exposure to air pollution with cognitive impairment; Scientists believe that very fine inhaler particles present in the air could trigger chemical changes when they reach the brain, said Deborah Cory-Slechta, neuroscientific from the Department of Environmental Medicine of the Medical Center of the University of Rochester. Not all harmful particles can be avoided – some are so small that they sneak through air filters – but using a N95 or surgical mask and interior air filters on the days when air quality is worse (even because of the smoke of forest fires) can minimize your exposure, he said.
9. Be careful with your neck
The neck supplies blood to the brain, and cervical lesions can restrict that blood flow, depriving the oxygen brain or even causing clots. Song said that he often sees patients with neck sprains due to car accidents, bad massages or visits to chiropractic.
To protect the neck of injury, “avoid any abrupt torsion or traction settings,” he said. “I would avoid massage guns or ‘deep tissue’ massages when it comes to the neck. Limit the top of the back and shoulders.” Wearing the seat belt in the car is also crucial. Go quickly to the doctor if you suspect you have a cervical injury, he said.
10. Sleep well
Finding ways to improve the time you spend sleeping, and the quality of that dream, can help you a lot to keep alert and avoid dementia, said Feldman.
If you work at night and sleep during the day, consider the possibility of using curtains that block the light to help regulate the circadian rhythm of your body, he said. If anxiety and depression keep you awake, try to meditate before bedtime, he added. If you are not sure where your sleep problems reside, carry a sleep diary to help identify possible problems.
“A rested mind” is crucial to brain health, “since sleep helps consolidate memories and eliminate cellular remains of the brain,” said Feldman.