7 “hard rules” to strengthen memory and fight dementia

The human brain shrinks at a rate of about 5% every decade after the age of 40. This can have a significant impact on memory and concentration, and thus brain disorders are on the rise. In 2020. 54 million people worldwide have been diagnosed with Alzheimer’s disease or other types of dementia, and this number is expected to increase, according to the Web site. @CNBC American.

But serious mental decline need not be an inevitable part of aging. In fact, some lifestyle factors can have a greater influence than genes on whether or not a person will develop a memory-related disease.

There are seven hard rules, says Professor Marc Milstein, a neuroscience researcher at the University of California, Los Angeles, an expert in brain health and author of The Age-Proof Brain: New Strategies to Improve Memory, Protect Immunity, and Fight Off Dementia. They can be adhered to to maintain brain sharpness, memory power and fight dementia, as follows:



1. Blood pressure and cholesterol levels

High blood pressure can weaken the heart muscle, which is one of the main causes of strokes. Ideally, your blood pressure should be no more than 120/80.

Cholesterol is critical to a healthy brain and nervous system as well. The American Heart Association recommends measuring cholesterol levels every four to six years.



2. Sugar levels

Blood sugar is the primary fuel for the brain. Its decrease means a decrease in the body’s energy. Its excess can also damage blood vessels and tissues, leading to premature aging and cardiovascular disease.

And it’s easy for sugar grams to build up in the blood, even if a person thinks they’re being careful, and they usually sneak through packaged foods, so be careful when eating any product that contains high levels of sugar.

3. Sleep well

Studies show that people with untreated sleep apnea have an increased risk of memory loss 10 years earlier than the general population.

For the vast majority, a healthy brain needs between seven and nine hours of sleep each night, so stick to the following:

• Maintain a regular bedtime and wake-up schedule.
• Turn off devices an hour before bed.
• Relax before bed by listening to calming music or doing mindful breathing exercises.
• Go out and get natural sunlight as soon as possible after waking up.

4. A healthy diet

One way to help prevent dementia is to maintain a healthy diet that includes:

• Fatty fish such as salmon
• Avocado
• Nuts
• Berries
• Vegetables, watercress, broccoli and cabbage



5. Active and passive smoking

Smokers are 30% more likely to develop dementia than non-smokers. They also endanger those around them, as secondhand smoke contains 7,000 chemicals, at least 70 of which can cause cancer.

Then there’s a third secondhand smoke, which isn’t actually smoke, but the remnants of cigarette smoke, which creates the musty smell on clothes or in a room. This residue alone can emit brain toxic chemicals.

6. Social contacts

In a recent study, people over the age of 55 who regularly participated in dinner parties or other social events were less likely to experience memory loss. The results are not due to what they eat during these occasions, but rather to frequent social contact.

To reduce isolation and loneliness, brain chemicals like serotonin and endorphins can also be boosted by doing small acts of kindness:

• Wishing good and success to others.
• Praising oneself without expecting anything in return.
• Making a phone call to someone who is not usually contacted.

7. New skills

Maintaining a strong memory isn’t just about solving puzzles, crossword puzzles, and sudoku games.

Learning skills and information acquisition are more effective ways to create new connections in the brain. The more connections a person makes, the more likely they are to retain and enhance their memory.

When one thinks of learning something new, it is like doing fitness exercises, but in reality what is being exercised in this case is the brain. Therefore, practice and training should be done intermittently throughout the week, and there should be awareness of the importance of mixing mental activities (learning a new language or reading a book) and physical activities (playing tennis or football).

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