Contents
Whether we retain a clear mind in old age depends largely on the way of life we lead. What factors reduce the risk of developing dementia? Recent research data.
1. Diet
The new diet, called MIND (Mediterranean Diet to Slow Neurodegenerative Change), reduces the risk of developing Alzheimer’s disease by more than 50%. This is a combination of the Mediterranean diet with another diet designed to support cardiovascular health. It includes ten main product groups:
- Greens
- Vegetables
- Nuts
- Berries
- pulse
- Whole grains
- Fish
- Poultry meat
- Olive oil
- Wine
2.Clean air
Those who live far from highways have healthier brains. Even moderate air pollution harms the brain in the long run. It can impair cognition and provoke “silent” strokes, which are risk factors for dementia in the future. The researchers also found that people who breathe polluted air have smaller brain volumes.
Read more:
- Fish against Alzheimer’s and dementia
3. Moderate drinking
People over 60 who drink moderately tend to remember recent events better. Moderate alcohol consumption can also increase the size of the hippocampus, which plays an important role in memory.
4. Enough Vitamin D
Decreased levels of vitamin D in the body are associated with the development of Alzheimer’s disease and other types of dementia in the elderly. A team of scientists from several countries tracked the health status of 1685 elderly Americans for 5 years. It was found that a reduced content of vitamin D in the body increased the risk of developing dementia by 53%, and Alzheimer’s disease by 69%. With a more significant deficiency of this vitamin, the risk increased by 125% and 122%, respectively.
Read more:
- “Old age can be the happiest time of our lives”
5. Calmness
Anxiety, jealousy, and mood swings in mid-life are associated with twice the risk of developing Alzheimer’s later in life. Scientists observed 800 women for 38 years and found that neurotic traits (anxiety, envy, jealousy, mood swings) and high levels of stress are risk factors for developing this disease.
6.Good sleep
Poor sleep can lead to the development of Alzheimer’s disease, a recent study has shown. Here’s what one of its authors, Professor Matthew Walker (Matthew Walker) says: “Sleep helps clear protein toxins that can accumulate and destroy brain cells.” Particularly important is the so-called “slow wave” (deep) sleep – this phase lasts approximately the first three hours of a night’s sleep.
Read more:
- “Sleep less than 6 hours is dangerous for health”
7.Physical activity
Even moderate exercise improves brain function in older people. Just a few 25-minute brisk walks a week can make a big difference. “The more physically active a person is, the better it is for the brain. Any aerobic exercise is good, and the more the better,” says Professor Jeffrey Burns, one of the directors of the Alzheimer’s Center at the University of Kansas.
1 M. Morris et al. «MIND diet associated with reduced incidence of Alzheimer’s disease», Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association, 2015, vol. 11, № 9.
2 E. Walker et al. «Long-term exposure to fine particulate matter, residential proximity to major roads and measures of brain structure», Stroke, 2015, № 46.
3 B. Downer et al. «Effects of alcohol consumption on cognition and regional brain volumes among older adults», American Journal of Alzheimer’s Disease & Other Dementias, June 2015.
4 T. Littlejohns et al. «Vitamin D and the risk of dementia and Alzheimer disease», Neurology, 2014, vol. 83, № 10.
5 L. Johansson et al. «Midlife personality and risk of Alzheimer disease and distress: a 38-year follow-up», Neurology, 2014, vol. 83, № 17.
6 B. Mander et al. «β-amyloid disrupts human NREM slow waves and related hippocampus-dependent memory consolidation», Nature Neuroscience, June 2015.
7 E. Vidoni et al. «Dose-response of aerobic exercise on cognition: A Community-based, pilot randomized controlled trial», PLoS One, July 2015.