While genetics and family history can’t be changed, there are some things that adults can do now to help lower their risk of getting dementia. It is important for adults to start doing these things as early as possible, but it is never too late to start making healthier decisions and focusing on brain health and memory. Some ways to help reduce the risk of dementia include the following.
Keep the Brain Active
It’s imperative to keep the brain active. This can be easy to do and can help reduce the risk of developing dementia later on. Activities that challenge the mind, like reading, doing puzzles, or playing games, can all help. It’s also helpful to continue learning, such as learning how to paint, how to play an instrument, or how to cook different dishes. These help to keep the brain active, so it continues to function better with age. Taking the time to learn more about dementia can help adults see how brain activities can help them reduce their risk.
Stay Physically Active
Physical activity can help improve blood flow, especially to the brain, and reduce the risk of dementia. It is a good idea for adults to aim for around 150 minutes of exercise per week. This can include any form of moderate exercise like strength training, balance exercises, walking, swimming, and more. Find fun activities that provide exercise to make it easier to get in enough exercise per week. It can also be beneficial to join exercise classes to have the socialization aspect along with the exercise to make it easier to go week after week.
Eat a Healthy Diet
Eating the right foods can make a difference. Eating healthy has a huge impact on the overall wellness of someone, but certain diets can also help with brain health. Mediterranean diets or ones rich in fruits, vegetables, seeds, proteins, and grains can be an excellent way to protect the brain from the risk of dementia. It’s also a good idea to limit processed foods and focus on foods that are rich in omega-3, like salmon or walnuts. Those who have dietary restrictions or allergies may want to work with their doctor to find a nutrition plan that’s right for them.
Prioritize Sleep
Many people today don’t get as much sleep as they should. The hours needed for children vary by age, but adults should get at least seven to eight hours of sleep each night. It is a good idea to maintain a consistent bedtime routine and put away all electronics at least an hour before bed to allow the brain to relax and get ready for sleep. Those who have sleep issues may want to speak with their doctor about how to sleep more so they can ensure they’re getting enough sleep each night.
These are a few things that adults can start doing today to help reduce the risk of getting dementia. Though there are no guarantees and there are some risks that can’t be changed, like a family history of memory issues, all of these things are proven ways to help reduce the risk as much as possible. Try to incorporate each of them to help improve brain health and reduce your risk of dementia as much as possible.
Ayushi Saini 
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