12 Habits That Care For The Brain And Reduce The Risk Of Dementia

Plasticity is one of the most striking features of the brain. It is always time to make changes to promote your well-being and thus reduce the possible risk of cognitive decline and the onset of dementias.

There are several habits that take care of the brain. They do this regardless of how old you are or what lifestyle you’ve led so far. These are necessary changes that act as true revolutions for our well-being and, above all, for the brain health that we so often neglect, almost without knowing it.

Neuroscientist David Eagleman points out in The Secret Life of the Brain that we spend our lives preoccupied, anxious and bored, not realizing that we are among the luckiest creatures in this world. We don’t always appreciate the sophistication that is contained in our neurological universe, as people are extraordinary for having one of nature’s most exceptional organs.

The brain contains not only what we are, but also what we can become. One of its fundamental characteristics is plasticity. It is the process by which we can change habits or predetermined knowledge, learning new things, increasing happiness and even preventing illnesses.

Let’s analyze.

12 habits that care for the brain

Many of us associate dementias, such as Alzheimer’s disease, with the elderly. It is that sad disease that our grandparents or parents suffer when they reach 70 or 80 years. However, we ignore that this type of neurodegenerative disease has its seed planted in youth and at earlier ages than we think.

Subject matter experts, such as Dr. Lisa Mosconi, associate director of Cornell University’s Alzheimer’s Prevention Clinic, say we all can and should be proactive in reducing the onset of cognitive decline. Furthermore, a study published by The Lancet in 2020 emphasizes an important idea.

A group of 28 experts conducted an exhaustive research analysis to conclude that there are a number of lifestyle habits that can reduce the risk of developing dementia by up to 40%. So, since we all want to enjoy a life cycle free from the effects of cognitive decline, it never hurts to apply those habits that take care of the brain according to science.

1. Control your blood pressure to live better

Hypertension is a silent and deadly enemy. Not only does it put cardiovascular health at risk, it also alters the blood flow and nutrition that gets to the brain. For this, it is convenient to do the following:

Reduce your salt intake.
Go to the doctor for regular check-ups and, if necessary, take medication to regulate your blood pressure.
Keep an active life by exercising regularly.

Control the sources of daily anxiety and stress.

2. Again… don’t smoke (and beware of secondhand smoke)

We all know very well the effect of tobacco on health. However, in addition to the known cancer risk, we cannot overlook the effect that cigarettes have on the brain.

Likewise, it is not enough to just stop smoking, it is important not to expose yourself to the smoke of those who have not given up this harmful habit.

3. Do not drink alcohol to improve brain health

The alcohol problem remains a reality with a great impact on society. It is important to know that excessive alcohol consumption prevents the brain from generating new neurons, decreases its functionality, increases the risk of suffering from psychological disorders and also dementias.

4. The problem of cities with high pollution

Among the habits that take care of the brain, there is one that is not always easy to achieve. Living in an unpolluted environment reduces the risk of disease and cognitive decline. As far as possible, let us ensure that our life takes place in a pollution-free environment, because these harmful atmospheres affect the functioning of our brain.

5. The best investment? The cognitive reserve

We define cognitive reserve as that neuropsychological construct that allows us to deal with brain changes related to age or some pathology. Something as basic and simple as being intellectually active increases this reserve quota, allows the neurological connections to be stronger and, as a result, the passage of time will affect us much less.

So, among the habits that take care of the brain, don’t forget to feed curiosity, learn new things every day, read, discover, have enriching conversations, play memory games or cognitive stimulation…

6. A healthy weight allows us to have a better quality of life

We know that obesity is a risk factor for several diseases: diabetes, cardiovascular problems, cancer… However, being overweight also increases the risk of developing dementias.

Therefore, do not hesitate to consult specialists (nutritionists, endocrinologists, psychologists…) to achieve a healthier weight.

7. The link between depression and dementia: ask for help to treat this illness

This information is important. Studies, such as those carried out at Cambridge University, show that there is a relationship between depression and dementia. Research over the age of 35 shows that those who have suffered from untreated major depression are at greater risk of developing cognitive decline.

8. Beware of falls, accidents and traumas

Head injuries can cause permanent and dangerous damage to the brain. Sometimes, we can take a fall or a blow and then experience changes in brain function.

The biggest trigger for this type of trauma happens as a result of car accidents. Therefore, we will always wear a seatbelt and be careful when driving.

9. Beware of hearing loss

Hearing loss is not a minor problem. We know, for example, that hearing loss is linked to depression and that, when the two are not treated, they lead to progressive isolation. These factors cause mental decline and this is something that, after all, we could easily avoid with the use of hearing aids when necessary.

10. Prevent diabetes

Diabetes increases the risk of vascular dementia. It is important to remember that we can all prevent the development of type 2 diabetes by adopting better lifestyle habits.

Cutting down on sugar intake, taking care of your diet, and playing sports regularly are great habits for our overall health.

11. Practice physical exercise

We don’t need to become athletes. Just assume an active lifestyle in which, for example, that half-hour daily walk is not missing. Swimming, dancing, cycling or discovering the type of activity that best suits our needs can undoubtedly reduce the risk of dementias.

12. Have an active social life

Among the habits that take care of the brain, there is one that you cannot miss in your life: good social relationships. Spending time with friends sharing interesting experiences and conversations creates a sense of well-being.

Having a partner with whom to share a happy life, with no lack of projects, also keeps us active, happy and optimistic. All these habits are seeds of well-being that revert to our mental and brain health.

Let’s not hesitate to put all these tips into practice today.