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How to Prevent Dementia Naturally: Follow These Tips

How to Prevent Dementia Naturally: Follow These Tips

Dementia is a problem that affects millions of people worldwide, resulting in cognitive decline and other related problems. So, how to prevent dementia naturally? Is it possible to treat this condition without any medical intervention?

How to Prevent Dementia Naturally

A number of things can cause dementia. This includes

  • Alzheimer disease
  • Traumatic injuries
  • Problems with circulation, like stroke or brain attack
  • Infections of the nervous system
  • Long-term alcohol abuse

But, despite knowing the causes, it’s almost impossible to prevent dementia outright. However, there are a number of things that you can do in order to lower your risk.

Here are 5 things to remember:

1. Watch what you eat

Having a healthy diet can help lower your risk of dementia, as well as the risk of health problems that cause dementia.

Prioritize eating fresh fruits and vegetables, as well as nuts, and fatty fish such as salmon and tuna, which are rich in omega-3 fatty acids. Omega-3 fatty acids help promote healthier brain cells and helps protect your brain from disease.

Try to eat less meat, fatty foods, and foods high in sugar. It would also be a good idea to avoid soft drinks and instead opt for fresh fruit juice or just water.

how to prevent dementia naturally

2. Exercise daily

Exercise has been proven to improve brain function. This means that aside from keeping your body healthy, exercise also helps keep your brain in good shape. Try to engage in at least 30 minutes of exercise daily to help keep your body and brain fit.

If you find it difficult to dedicate time each day, then try incorporating exercise into your daily routine. Instead of taking the car, you can bike or walk to the places that you’re going. You can also try using the stairs instead of an elevator.

It’s also a good idea to stretch for a few minutes in the morning, right after you wake up. This helps give you a bit of energy to help get your day started.

Dementia Causes and Effects: How People Can Develop Dementia

3. Mental exercises are also important

Aside from physical exercise, you also need to engage your brain in mental exercise. These are activities designed to engage certain parts of your brain and make sure that your brain is in good shape.

Here are some brain training exercises that you can do:

  • Learning a new skill, such as playing an instrument, creates new pathways in your brain and strengthens your ability to learn and retain information.
  • Another good exercise is to use your non-dominant hand to do certain activities. By using your non-dominant hand (for example, left hand if you’re right-handed), you’re challenging your brain and making it work in different ways.
  • Talk to your friends and family. Humans are social creatures, and our brains need to socialize so that it stays healthy and active.
  • Meditation is also a good form of exercise that helps engage the brain. Aside from this, meditation also improves your overall mental health, so it’s a good thing to try out.
  • Doing puzzles such as jigsaw puzzles or word puzzles such as crosswords also helps keep your brain active.

4. Relax

Never underestimate the importance of relaxation. Relaxation lowers your stress levels and can prevent problems such as hypertension and cardiovascular problems.

It’s always important to take some time out of the day to just relax and calm yourself down. You can watch a movie, play some music, go back to your hobbies, meditate, or even exercise. Engage in activities that you enjoy. All of these activities can help uplift your mind and body, and can also lower your risk of dementia.

5. Get enough rest

Lastly, it’s important to get enough rest. Ideally, you need to get at least 8 hours of uninterrupted sleep every night. It’s also a good idea to try and limit screen time before sleeping, as this can disrupt your sleep cycle.

By sleeping 8 hours at night, you’re giving your mind and body time to rest and recuperate for the next day. Sleep also helps your brain create new connections, and retain the information that you have processed throughout the day.

Learn more about Dementia here.

Hello Health Group does not provide medical advice, diagnosis or treatment.

Sources

5 Golden Rules to Prevent Dementia | Health Plus, https://www.mountelizabeth.com.sg/healthplus/article/5-ways-to-prevent-dementia-naturally, Accessed January 12, 2021

Researchers identify first brain training exercise positively linked to dementia prevention, https://medicine.iu.edu/news/2017/11/brain-exercise-dementia-prevention, Accessed January 12, 2021

Can dementia be prevented – NHS, https://www.nhs.uk/conditions/dementia/dementia-prevention/, Accessed January 12, 2021

How to reduce your risk of dementia | Alzheimer’s Society, https://www.alzheimers.org.uk/about-dementia/risk-factors-and-prevention/how-reduce-your-risk-dementia, Accessed January 12, 2021

15 simple diet tweaks that could cut your Alzheimer’s risk – Mayo Clinic, https://www.mayoclinic.org/diseases-conditions/alzheimers-disease/in-depth/15-simple-diet-tweaks-cut-alzheimers-risk/art-20342112, Accessed January 12, 2021

Preventing Dementia | Stanford Health Care, https://stanfordhealthcare.org/medical-conditions/brain-and-nerves/dementia/prevention.html, Accessed January 12, 2021

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Written by Jan Alwyn Batara Updated May 17
Medically reviewed by Nicole Aliling, M.D.
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