With over 55 million people globally living with dementia-a figure projected to rise sharply as populations age-maintaining brain health is becoming increasingly critical. Experts are emphasizing that proactive steps, implemented throughout a lifetime, can substantially reduce the risk of cognitive decline and diseases like Alzheimer’s. This report, originating from Gazete Oksijen, details seven key rules, informed by leading neurologists and researchers, for fostering optimal brain function and resilience.
More than 55 million people worldwide are living with dementia, a syndrome characterized by memory loss, cognitive decline, and psychological changes, and encompassing specific diseases like Alzheimer’s. Approximately 10 million new cases are diagnosed each year, a rapidly increasing number that underscores the critical importance of brain health.
Maintaining good brain health means all of your cognitive skills – thinking, learning, communicating, and purposeful movement – are functioning well. According to Dr. Zaldy Tan, Director of the Cedars-Sinai Maxine & Bernard Platzer Lynn Family Memory and Healthy Aging Program, “Brain health is a state that allows an individual to adequately perform essential functions in daily life.” This is particularly important as populations age and the prevalence of neurodegenerative diseases rises.
Experts emphasize that prioritizing brain health should begin early in life. “As a society, we need to prioritize brain health from the earliest stages of life,” says Dr. Dylan Wint, Director of the Cleveland Clinic Lou Ruvo Center for Brain Health. “Brain health is impacted by choices made throughout a lifetime.”
While genetics, chronic illnesses, and individual risk factors can play a role in the development of dementia, experts say there are universal steps everyone can take to strengthen their cognitive function. Here are seven key rules for maintaining brain health, according to dementia specialists:
1. Incorporate Regular Exercise into Your Weekly Routine
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Research shows that regular physical activity boosts cognitive functions, reduces stress, balances hormones that contribute to anxiety, and sharpens memory.
“Physical exercise is important for maintaining healthy blood vessels and adequate blood flow to the brain,” explains Dr. Tan. “It also reduces the risk of falls, which can prevent head injuries.”
Consistency is more important than intensity. “Find something you enjoy – walking, dancing, gardening – and incorporate movement into your life,” advises Heather M. Snyder, Vice President of Medical & Scientific Relations at the Alzheimer’s Association.
2. Challenge Your Brain with New Activities
While the brain isn’t a muscle, it can be “exercised” like one. Experts say learning new skills supports neuroplasticity, the brain’s ability to change and adapt over time.
“You can play brain games, take up a new hobby, enroll in a course, or learn a new language or musical instrument,” says Dr. Wint. “The key is to do something that genuinely challenges you and allows you to learn something new.”
3. Prioritize Sleep
Approximately 7 hours of quality, uninterrupted sleep is critical for protecting cognitive function. During sleep, the brain clears toxins that can increase dementia risk, and also improves memory, emotional balance, and problem-solving skills.
“Minimize disruptions,” says Snyder. “If you have a problem like sleep apnea, be sure to consult a healthcare professional.”
Signs of an underlying sleep disorder may include snoring, teeth grinding, excessive daytime fatigue, or frequent nighttime trips to the bathroom.
4. Give Your Mind Rest Breaks
Just as adequate sleep is essential, so are intentional periods of rest and relaxation.
“Just as our muscles or joints need rest after strenuous exercise, our brains need time to recover after a demanding day,” explains Dr. Tan. These rest periods can be simple activities like a short nap or a few minutes of meditation with your eyes closed.
5. Manage Stress and Control High Blood Pressure
Stress management is as fundamental to cognitive health as sleep. “Chronic stress can lead to high blood pressure, which can seriously damage brain and heart health,” says Dr. Tan.
Research shows that hypertension can cause memory loss, decreased planning and organizational skills, and an increased risk of stroke.
Doctors emphasize the importance of controlling this condition through dietary improvements and, when necessary, medication.
Another important rule is to avoid social isolation.
“The human brain is a social structure; it thrives when interacting with others,” explains Dr. Tan. “When this interaction is lacking, memory and cognitive skills can decline over time.”
This doesn’t mean everyone needs to be extroverted. Dr. Wint notes that it means engaging in social activities that are meaningful to the individual: “Spending time with loved ones, participating in sports or cultural events, joining a faith community, or volunteering are all extremely beneficial for the brain.”
7. Quit Smoking
While the physical health risks of smoking are well-known, its effects on the brain are also devastating. Research shows that smoking reduces brain volume, accelerates aging, and increases the risk of Alzheimer’s disease. “When you quit smoking, the risk of cognitive decline can drop to levels similar to those who have never smoked,” says Snyder.
If quitting completely isn’t possible, strategies to reduce tobacco harm – such as choosing smokeless tobacco products or reducing consumption – may be implemented. Additionally, alcohol is a neurotoxin that can cause neurological damage in both the short and long term, so reducing consumption is also important for brain health.
While it’s impossible to completely control the brain’s aging process, these simple rules can make a significant difference in the long run.
“When should you start implementing these rules? The earlier, the better,” concludes Dr. Tan. “But it’s never too late to start.”
Source: Gazete Oksijen
