Over time, memory problems become part of everyday life. We “lose” words and names and misplace keys, but we tend to ignore this as normal.
But research indicates something else. A new study – published in the journal Alzheimer’s and Dementia on October 9 – conducted by neuroscientists at Trinity College Dublin for Psychology in Ireland, found that a person’s assessment of his memory as weak is more strongly associated with factors… Risk of developing dementia (such as high blood pressure or loneliness) from his performance on objective cognitive tests.
“People think a lot about physical longevity, and it’s time to think about the longevity of our brains,” Claire Gillan, a professor in the School of Psychology and the Institute of Global Brain Health, Trinity, who led the research, told the Telegraph. “Think quickly and confidently. There is a lot we can do practically to make sure we stay sharper for longer.”
Evidence suggests that more than 40% of dementia is preventable. So what steps can we take to reduce the aging of our memory and reduce the risk of dementia?
Meet your friends
Loneliness is linked to the risk of dementia in late life. In contrast, having supportive social networks contributes to the mind’s resistance to brain damage or deterioration.
Stop arguing with your wife
Professor James Goodwin, Director of Science at the UK Brain Health Network, says: “A harmonious relationship is essential for happiness and health. There is nothing more damaging to long-term brain health than having a negative or bad relationship with someone. It activates hormones associated with stress and vital processes.” These changes accelerate brain aging and work against the brain’s natural anti-aging processes.
Memory games
Doing crossword puzzles daily, along with playing board games, may protect against cognitive decline. The same applies to learning another language where the brain is forced to focus and remember the correct words.
This process, called cognitive inhibition, is linked to improved executive functions such as remembering, focusing, and planning. By improving these types of processes, the brain becomes more resilient to disabilities caused by diseases such as dementia.
Start your day by eating eggs
Eating a breakfast rich in protein (eggs and cheese) keeps blood sugar levels stable. A study published in May 2023 in the journal JCI Insight found that high blood glucose (blood sugar) and increased sugar intake over time can lead to the spread of amyloid plaques in the brain, which is linked to Alzheimer’s disease, a type of dementia. .
Take vitamin D
A study published last year in the journal Alzheimer’s and Dementia evaluated the effects of vitamin D supplementation in more than 12,000 participants with Alzheimer’s disease and found that getting vitamin D was associated with a 40% lower incidence of dementia compared to those who did not get it.
Don’t be nervous
Managing stress is essential to prevent cognitive decline. High levels of adrenaline deprive the brain of glucose. There is a group of stress hormones that play an essential role in our “fight or flight” responses, including dopamine and adrenaline. Chronically high levels affect sleep, blood pressure, and many other functions essential for brain health.
Exercise or garden
A study conducted by researchers at the University of Edinburgh in the United Kingdom and published in the Journal of Environmental Psychology found that those who spent time gardening had better brain function later in life.