Protect Your Brain from Memory Loss in Old Age.
Our body decays with age, and so does our brain. Under modern medicine’s watch, human life expectancy has increased manifold. But quality of life at an older age continues to be lower, and one of the biggest reasons of that are memory-related problems.
Degenerative diseases like Alzheimer’s Disease and Dementia are increasingly common features of old age, and they can make your life a living hell as every little bit of your memory storage slowly and inevitably slips out of your control.
How great it would be if there was some ways to protect your brain such crippling levels of degeneration? Total prevention of memory degeneration is still not possible. But there are many ways you can actually protect your brain for longer and to a much greater extent by introducing just a few lifestyle changes.
1. Exercise regularly
Daily exercise has time and again been linked to a healthier brain, and it has the most evidence in terms of preventing early memory loss. Particularly cardio-vascular exercises like walking, jogging, cycling etc are considered to be most beneficial for your brain.
The link between memory preservation and exercise is not crystal-clear still, but is generally thought to be an increased level of blood circulation. Exercise increases blood flow throughout your body and in your brain, which helps in both preservation of old brain cells and generation of new ones.
A daily 30 minute walk at least five days a week is recommended.
2. Follow a brain-focused diet
Eating a healthy diet is always good, but it can have a particular =ly profound effect on brain health. Trans-fatty food, sugar, processed food etc contribute to faster degeneration of brain cells. On the other hand, a diet comprising of fruits, vegetables, lean meat and fish, whole grains etc can boost your brain health.
Some experts prescribe the Mediterranean diet to be particularly beneficial in terms of preventing brain decay. Include more leafy greens, lentils, fruits in your diet and switch to olive oil for daily fat consumption. For your protein needs, eat more fish and cut back on red meat.
3. Keep your brain busy
Physical activity keeps your body fit, and mental activity keeps your brain up to shape. Mental agility and regular application of brain have been co-related with better memory at old age. Keep challenging your brain to do new things and hard tasks.
Crosswords puzzles, Sudoku, brain teasers etc… are good ways of keeping your brain flexible in a playful way. Learning new skills and reading on diverse topics are also great ways of keeping your brain busy and agile.
4. Form social bonds
Loneliness and stress are at the root of many of our modern day problems, including memory diseases. Isolation and chronic stress can lead to Clinical Depression, one of the biggest causes of Dementia onset. Forming and maintaining social bonds can help us prevent that.
Social interactions, bonding with loved ones, even just chatting up with friends can help our mood significantly by releasing important mood hormones like Serotonin, Oxytocin, and Dopamine. It also creates a social safety net so that you feel less isolated, and provides more opportunities to engage your mind in new ways. All of this is great for your brain health.
5. Take care of chronic problems
High blood pressure, diabetes, obesity, high cholesterol are all chronic problems that many of us suffer from. If left unchecked and over time they can lead to memory-degenerative diseases.
Keep your eye open for symptoms, do regular check-ups, take proper medication and management measures under your doctor’s guidance, and lead a healthier lifestyle. Putting a check on these chronic problems can significantly delay or reduce the chances of dementia onset.
6. Get enough sleep
Sleep is extremely important for your memory. A large part of memory consolidation takes place during deep sleep. On the other hand, sleep deprivation or restless sleep can lead to lower attention, thereby affecting your memory.
Over time, the bad effects of sleep deprivation can accrue to make your brain slower, heavier, and more prone to degeneration. So make sure to get enough good-quality sleep every day. Fixing a regular sleep schedule, avoiding alcohol and caffeine before bedtime, avoiding heavy meals just before bed – these are all simple changes you can introduce in your routine to improve the quality of your sleep.
Just as growth, decay too is a part of life. But memory diseases can be debilitating when your body is already frail. With a few changes today, you can ensure your tomorrow does not become unbearable. Why not make those changes today?