6 ways to protect your brain health in your 20s and 30s

Dementia is not an inevitable consequence of aging. Dementia cases It may be possible to prevent (or at least delay) it with certain lifestyle changes.

Currently, we know that there are 12 things that can be changed. Risk factor Your risk of dementia increases. Paying attention to these factors and taking proactive steps early and throughout your life can have a huge impact on your life. Brain Health and Overall Wellness – It also reduces the risk of developing dementia later in life.

Here are six of the most important lifestyle changes you can make while you're young to help maintain your brain health.

1. Good Nutrition

Nutrition is important for a variety of reasons.

Although the brain makes up only 2% of our body weight, it uses about 20% of our energy. Daily Energy Supply. That's why proper nutrition is such a key factor for brain health.

In addition, a good diet Healthy Weight And lower it Risk of diabetesBoth are associated with a 1% increased risk of dementia. Healthy diet can also do Prevent high blood pressureIt is known to increase the risk of dementia by 2%.

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One of the best diets you can follow for a healthy brain is a variation of the Mediterranean diet, which numerous studies have shown to: Improved brain function and Lower risk of dementia.

If you want a healthy brain, make sure your diet is rich in whole grains, vegetables, fruits (especially berries), nuts, beans, and oily fish. Limit your intake of pastries, sweets, fried foods, and cheese. For most people, focusing on improving their diet will be better for their brain health than consuming specific foods. Vitamin and mineral supplements – Unless you are malnourished.

2. Stay hydrated

We are made mostly of water. Approximately 60%According to most figures, it will remain that way. Drink plenty of fluids Supports brain function and overall health.

Dehydration It increases fatigue and has a negative effect on the brain. Reduced functional efficiencyMemory, attention, concentration and reaction time Affected by dehydration.

Proper hydration is Your brain functions optimally It helps prevent a rapid decline in brain function.

3. Reduce your alcohol intake

Studies show that drinking too much alcohol Dementia risk 1%.

Alcohol is Brain functionThe structure of the brain also changes. research result It is associated with a decrease in neurons (cells that send signals throughout the brain), a decrease in white matter (the network of nerve fibers that allow communication between brain regions), and a decrease in volume. All of these changes result in How the brain works.

Amount of alcohol consumed 21 units of alcohol Drinking one or more drinks a week has been linked to an increased risk of dementia, but the NHS advises people to limit their drinking to just one drink or more. 14 credits per week To stay healthy. Alcohol too. Increased risk It also increases the risk of some cancers (including oral, throat, and breast cancer), as well as stroke and heart disease.

4. Stay active

Exercise has many benefits For the BrainIt increases blood flow to the brain, which is beneficial for improving brain function. Reduces inflammation Improves brain function Activity and volumeand become more efficient. All of these changes are highly beneficial for long-term brain health. Cognitive decline.

Aim for at least 150 minutes of moderate-intensity activity. Physical activity You should aim to walk at least 1,000 steps per week, or do at least 75 minutes of vigorous-intensity exercise per week, or a combination of both, but even if you can achieve this goal, research shows that even 7,500 steps a day is enough. Increase brain capacity.

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Exercise and the brain: 3 ways physical activity changes the structure of your brain

5. Socialize frequently

Social isolation and loneliness Higher risk of depression and Cognitive decline.

However, research has shown that Good social connections Living with others, attending weekly community groups, seeing family and friends every week, etc. Slower cognitive declineSocializing stimulates our attention and memory, Strengthening brain networks.

Volunteering, getting involved in the local community, and enjoying meals and conversations with friends every week are great ways to spend time together. Keeping your brain healthy.

6. Keep learning

Even if it's been years since you left school, you should never stop learning. Protective effect Studies have shown that lifelong learners have a 7% lower risk of dementia.

Some of the best activities you can do for your brain health include: Learn a new language,Try it New SportsPerformance musical instrument and Do a puzzle.

Other things to remember

In addition to these tips, other ways to lower your risk of dementia include: Use of hearing aids If you experience hearing loss, Traumatic brain injury Aim for at least 6-8 time of sleeping One night.

The brain is perhaps the most important organ we have, and taking care of it while we're young will ensure it continues to function properly as we get older.