If you don't do this, your risk of dementia will increase by 4 times! How to make your brain healthier?

Expert of this article: Zhao Wei, MD, associate chief physician, Tianjin University Teda Hospital

A day's plan begins in the morning. As an indispensable thing in the morning, breakfast is of great importance. It not only affects our health, but whether we eat well or not will even affect the rest of the day.

A recent Japanese study found that elderly people who skip breakfast have a four-fold increased risk of dementia. Other studies have also found that skipping breakfast increases the risk of death from cardiovascular disease.

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Breakfast habits have an impact on cognitive function in people of all ages, and skipping breakfast can lead to cognitive decline. There is evidence that eating more protein and less carbohydrates for breakfast can delay or prevent cognitive decline. A high-protein diet can prevent the deposition of Aβ in the brain, which is a type of waste produced by the brain and is associated with cognitive decline.

In addition to breakfast, what other behaviors in daily life increase the risk of dementia? What can we do to benefit our brain health? Let's take a look.

Which habits increase dementia risk?

Lack of exercise

Lack of exercise increases the risk of dementia. Exercise helps control cardiovascular risk factors such as high blood pressure, diabetes, high cholesterol, fat accumulation in the artery walls (atherosclerosis), and obesity.

Overweight and obesity can accelerate atherosclerosis, increase the risk of cardiovascular and cerebrovascular diseases, and cause vascular dementia. They can cause brain Aβ deposition through various mechanisms such as insulin resistance, thereby inducing dementia.

Smoking and drinking

Smoking may increase the risk of dementia and cardiovascular disease. Tobacco can directly damage brain neurons and affect multiple neurotransmitters, leading to neuronal death.

Excessive drinking increases the risk of dementia, especially early-onset dementia.

stay up

During sleep, the brain's "cleaners" (the glymphatic system) work hard to remove toxic metabolic waste (such as Aβ and tau proteins) from the brain. Insufficient sleep and sleep deprivation will cause the "cleaners" to be unable to work efficiently, increasing the risk of dementia.

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Unhealthy eating habits

Excessive intake of added sugar and saturated fat, and low intake of fruits, vegetables and whole grains, has been linked to an increased risk of dementia.

Taking long naps during the day

Studies have found that long daytime naps (more than an hour) can increase the risk of dementia, and that people with dementia tend to nap excessively during the day.

Living alone and lacking social connections

This group of people communicate less with others and have fewer connections between brain neurons, making them more likely to suffer from anxiety and depression, leading to an increased risk of cognitive decline and dementia.

What good habits can make your brain healthier?

About 1/3 of dementia is preventable, so good living habits are very important. Based on the above, we can make our brain healthier through these methods.

Use your brain more

Frequent thinking can delay the occurrence and development of dementia. The elderly can read more books and newspapers, play some puzzle games, and do memory training. You can promote brain thinking by learning a new skill, such as playing chess or writing.

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Exercise more

Exercise can stimulate the brain, improve blood flow and metabolism, reduce the deposition of beta-amyloid protein in the brain, and may affect the plasticity of the brain and promote nerve regeneration. A study by Huashan Hospital showed that the risk of dementia can be reduced by 38% for the elderly who exercise for 3-6 hours a week.

In addition, exercise can slow cognitive decline in patients with mild dementia.

Participate in sports and social activities

People who are socially active can promote language communication and interconnections between neurons, increase cognitive reserve, and have a lower risk of dementia. Group sports activities allow people to communicate with each other while exercising, which is more conducive to improving cognitive function. The risk of dementia decreases as the time of physical activity increases.

Healthy eating

Diets like the Mediterranean diet, the DASH diet, and the MIND diet (a combination of the Mediterranean and DASH diets) have been linked to a lower risk of dementia and improved cardiovascular health.

The DASH diet advocates eating more vegetables, fruits, low-fat (or skim) dairy products, whole grains, fish, beans and nuts. Eat less salt, sugary drinks and processed meat, and replace desserts with fruits.

The Mediterranean diet advocates eating more whole grains, fruits, vegetables, beans, nuts, olive oil, eating fish and poultry several times a week, and eating less desserts and red meat.

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Managing cardiovascular disease risk factors in midlife

Such as hypertension, dyslipidemia, diabetes, hyperuricemia and hyperhomocysteinemia, etc. Studies have shown that diabetes in middle age (40-44 years old) increases the risk of dementia by 46%, hypercholesterolemia increases the risk of dementia by 42%, and hypertension increases the risk of dementia by 24%.

Proper vitamin supplementation

Studies have shown that deficiencies in vitamin D, vitamin B6, vitamin B12 and folic acid increase the risk of dementia. The World Health Organization does not recommend taking vitamin supplements to prevent dementia, so decisions should be made after a doctor's evaluation.

Good mood

Both depression and anxiety can lead to decreased cognitive function, so mental health is equally important.

High-quality sleep

Develop good sleeping habits and don't stay up late. If you have obvious snoring or sleep apnea or other sleep disorders, you need to see a sleep medicine specialist.

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Quit smoking and drinking

Tobacco can damage brain neurons through a variety of mechanisms, and quitting smoking at any time is beneficial. The safe dose of alcohol is 0, and long-term drinking can lead to brain neuron degeneration and alcoholic dementia.

Avoid head trauma

Studies have found that middle-aged and elderly people who have suffered head trauma have an increased risk of dementia. Wear seat belts when driving, assess the risk of falling when exercising, and use helmets to protect your head when necessary to avoid accidental falls. You should also prevent falls at home.

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