6 ways to reduce your risk of dementia

Dementia is considered to be an inevitable part of aging. But many of its symptoms can be prevented or weakened. These measures should be taken now to in the future to remain in sound mind and memory.

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Sharad Sex (Sharad Paul)

A surgeon who specializes in the treatment of skin cancer, teacher, author of The Genetics of Health: Understand Your Genes for Better Health.

1. Quit smoking

According to the International Federation of Alzheimer's (ADI)Smoking increases risk of dementia. , Smokers are 45% more likely to develop dementia than nonsmokers. The good news is that even smokers with the experience, give up bad habits, improve their chances for a healthy old ageYour Brain is Begging You: Stop Smoking!.

2. less drink

Reducing consumption alcohol as well as smoking reduces the risk of dementia. Ideally, you should drink no more than 1-2 glasses per day. If you drink more, increasing the risk of developing hypertension. Moderate alcohol consumption may also reduce the risk of stroke.

If you do not drink, better not to start. For the sake of their health.

3. Be proactive

Physical activity also gives its fruits in the future. But the most effective exercises that are based on the movements of the legs. This includes Celtic dancing, tango, cycling.

Also useful yoga helps reduce stress and pressure reduction, and Tai Chi exercises that improve balance.

4. eat right

To combat dementia is most suitable Mediterranean diet. It includes plenty of vegetables, fruits, olive oil, cereals, along with minimal consumption of red meat and moderate - wine and dairy products.

researchMediterranean diet and brain structure in a multiethnic elderly cohort. proveMediterranean-type diet and brain structural change from 73 to 76 years in a Scottish cohort. That older people who adhere to this diet, keep the brain in a healthy state.

5. Get enough sleep

According to the University of California at BerkeleyLack of Sleep May Lead to Dementia: New Research Finds It Makes Brain Vulnerable. People who have little and sleep poorly, are more prone to Alzheimer's disease. The reason is that they have a high concentration of beta-amyloid - a substance that is likely to provoke this disease.

To sleep well, better to turn than to the hypnotic and soothing to practices like yoga.

Cognitive behavioral therapy can also improve the quality of sleep. Of course, you should avoid caffeine, sweet and semi-finished products in the evening, because they can cause insomnia.

6. Learn a new language

Learning the language in the brain forms new neural connections, that is, in general, improves its condition. Unfortunately, it becomes increasingly difficult with age to acquire knowledge. But even solving puzzles, such as crosswords or Sudoku, it helps reduce the risk of dementia, so it forces the brain to work and learn new words.

Those who lead a healthy lifestyle, can not particularly worried. If you have a lot of bad habits, try to give at least by one. Decades later, you'll thank yourself for such a decision.