There are many things in our lifestyle that when we do them will affect our brain. According to health experts, the pathological changes that cause dementia have already started 40 years before the symptoms actually appear.

In an interview with HT Lifestyle, Dr Kaustubh Mahajan, consultant neurology at PD Hinduja Hospital and MRC, Khar, said that measures taken at this stage can stop the progression of dementia. He recommended the following practical measures:

1. Ensure good, uninterrupted sleep

The second half of your sleep is where memories in the form of connections are consolidated and cleaning of unwanted connections is carried out, the more unwanted connections accumulate, the more damage can occur.

2. Daily exercise

Everyone knows it but still avoids it, aerobic exercises as simple as walking help increase your circulation to the brain, develop collaterals in case of blockages, and improve the elimination of toxins in the brain.

3. Have a purpose

Staying mentally and physically active helps during a short retreat and simply to relax, for example. engaging in passive activities (like watching TV or, these days, doom scrolling) is not good for our brains, but rather for learning something new. Instead of learning something new like playing a musical instrument or a new language or whatever you’re passionate about, it can be as simple as gardening or knitting. Creating a hobby and habit in old age is difficult, so it’s easier to start early and stick with the habit later.

4. Socialize

Man is a social animal. Studies have confirmed that socialization helps maintain good brain health and prevent dementia.

Lending his expertise, Dr Sadique Pathan, neurologist at Sahyadri Super Specialty Hospital, Hadapsar, Pune, said adopting healthy lifestyle choices like regular exercise, balanced diet and avoiding smoking can significantly reduce the risk to develop dementia, a disease affecting memory. and cognition. He developed –

Exercise is crucial for brain health. Regular physical activity improves blood flow to the brain, reduces neuroinflammation, and improves neurotransmitter activity, which helps maintain cognitive function. Aim for at least 150 minutes of moderate-intensity exercise, such as brisk walking or cycling, per week. Include strength exercises twice a week and add balance and flexibility exercises like yoga to reduce the risk of falls.

A balanced diet is another key factor. Diets high in antioxidants, healthy fats, and essential nutrients, such as the Mediterranean and DASH diets, have been linked to better brain health. The MIND diet, combining elements of both, specifically targets foods that support brain health, such as leafy greens, berries, nuts, and whole grains. Include at least three servings of whole grains daily, eat fish weekly, and use olive oil as your primary cooking fat. Avoid foods high in saturated fat and refined sugars, which are linked to cognitive decline.

It is essential to avoid smoking because smoking damages blood vessels, reduces blood flow to the brain and increases the risk of stroke and vascular dementia. Quitting smoking at any age can significantly reduce the risk of cognitive decline. Additionally, moderate alcohol consumption – up to one drink per day for women and two for men – is advised, as excessive alcohol consumption is linked to brain atrophy and cognitive impairment.

Cognitive engagement and social interaction are also essential for brain health. Engaging in mentally stimulating activities like reading, puzzles, or learning new skills helps develop cognitive reserve, thereby delaying the onset of dementia. Regular social interaction stimulates cognitive processes and provides emotional support, which is beneficial for mental health.

Although there is no guaranteed way to prevent dementia, the combination of regular physical activity, a healthy diet, smoking cessation and cognitive engagement can significantly reduce the risks. These steps not only promote brain health, but also improve overall well-being, leading to a healthier, more fulfilling life.