Unlocking Vitality
EVIDENCE-INFORMED HABITS FOR DEMENTIA RISK REDUCTION
Aging doesn’t necessarily mean slowing down. New research and mounting evidence have uncovered advancements in lowering our risk of developing cognitive impairment and dementia through our lifestyle choices and reinforcing the Six Pillars of Brain Health: nutrition, exercise, mental stimulation, stress management, sleep, and social activity.
Taking up habits to improve your Six Pillars gives you the best chance to stave off dementia, even if you are genetically predisposed to Alzheimer’s. The superstar habits shared here will help safeguard your brain health, so give them a try!
Dementia does not necessarily have to be our fate as we age. Prevention may be the answer for many of us to avoid this insidious disease. If we can’t avoid it, let’s do what we can to delay it as long as possible. We have more control over our cognitive fate than we may have realized.
DRINK WATER
Insufficient hydration can impair short- and long-term memory function and contribute to brain fog, headaches, sleep issues, stress, anger, and depression.
WALK
Walking at a moderate to vigorous intensity level is a form of aerobic exercise that provides cardiovascular conditioning; heart health is connected to brain health.
DEEP BREATHING
Engaging in slow, deep breathing can lower blood pressure, increase relaxation and alertness, and reduce anxiety, depression, anger, and confusion.
EAT THE RAINBOW
Colourful foods contain distinct phytonutrients with various health benefits, including neuroprotection, and anti-inflammatory, antioxidant, and antimicrobial properties.
STRENGTH TRAIN
Strength or resistance training enhances cognitive performance and protects the hippocampus, a complex part of the brain with a major role in learning and memory.
POWER DOWN
Exposure to screens (e.g., TV or smartphone) disrupts sleep because of the light these devices emit, which affects melatonin levels and interferes with sleep’s circadian rhythms.
LIMIT ALCOHOL
Drinking alcohol is associated with many health problems, including an increased risk of high blood pressure, heart disease, and diabetes (all risk factors for dementia).
READ
Reading stimulates your brain, enhances neural connectivity, concentration, and memory, reduces stress, promotes relaxation, and improves sleep.
VOLUNTEER
Volunteer activities, especially in late life, provide social interaction and cognitive stimulation, and are associated with better executive function and episodic memory.
SIT LESS
Sitting for long periods slows blood flow to the brain and can temporarily cloud thinking and memory. Long-term, sedentary behaviour can thin the region of the brain involved in memory formation.
LOOKING FOR AN EFFECTIVE WAY TO BUILD AND MAINTAIN BRAIN-HEALTHY HABITS?
Then download the BrainFit - Habit Tracker app for free today!