As we age, it’s common to notice changes in our cognitive functions, particularly in memory. This natural change can sometimes raise concerns about dementia, a term that encompasses a variety of cognitive impairments that affect memory, reasoning, and problem-solving. Alzheimer’s disease, the most common form of dementia, is still being studied to determine its exact causes.
While aging is a primary risk factor for dementia, memory decline is not an inevitable part of aging. Research shows that after age 40, the human brain shrinks by about 5 percent every decade, which can affect memory and concentration. However, dementia doesn’t have to be a predetermined result of aging. In fact, lifestyle choices often play a bigger role in determining cognitive health than genetics.
Fortunately, it’s never too late to adopt habits that promote brain health and possibly mitigate memory loss. Here are some key strategies to keep in mind:
Control blood pressure and cholesterol
Keeping your blood pressure and cholesterol levels under control is essential to maintaining brain health. High blood pressure can lead to strokes, which directly affect cognitive function. Aim to keep your blood pressure below 120/80 to reduce these risks. Similarly, it is important to regularly monitor your cholesterol, as the latter is vital for brain function. Consult your doctor to keep these levels in balance.
Prioritize quality sleep
Sleep plays a critical role in cognitive health. Studies indicate that untreated sleep apnea can increase the risk of memory loss by up to ten years. Aim for seven to nine hours of quality sleep each night. Establish a consistent sleep schedule, avoid screens an hour before bed, and engage in relaxing activities, such as listening to calm music or practicing mindful breathing. Exposure to sunlight in the morning also supports healthy sleep patterns.
Focus on a healthy diet in the face of rain
A diet rich in vitamin D supports cognitive health. Sources of vitamin D include fatty fish such as tuna and salmon, fortified milk, and vitamin D-fortified orange juice. Research links low levels of vitamin D to an increased risk of Alzheimer’s disease. Also, watch your weight, avoid too much red meat, and incorporate more green leafy vegetables into your diet. Be careful with diet sodas, which have been linked to an increased risk of dementia and stroke.
Avoid smoking and secondhand smoke
Smoking significantly increases the risk of developing dementia. Smokers are 30% more likely to suffer from cognitive decline than non-smokers. Second- and third-hand smoke also pose risks. Second-hand smoke contains numerous harmful compounds, while third-hand smoke residue on surfaces can also be detrimental to brain health.
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