I’m a neurosurgeon — reduce your dementia risk in 10 simple steps
These simple suggestions may give you peace of mind.
5.8 million Americans have Alzheimer’s disease and related dementias, according to the Centers for Disease Control and Prevention. That number is projected to grow to 14 million by 2060.
In honor of World Brain Day on Monday, Georgia neurosurgeon Betsy Grunch shared her 10 recommendations for lowering your risk of dementia.
Exercise regularly
Adults should aim for 150 minutes of moderate-intensity physical activity and two days of muscle strengthening a week for general health. Walking is a good way to get in those recommended minutes.
People who walk about 9,800 steps — around five miles — a day are 51% less likely to develop dementia than those who don’t walk often, a 2022 Harvard study found.
“Physical activity increases blood flow to the brain, promotes new brain cell growth and cognitive function,” Grunch explained in a TikTok with 554,400 views.
Prioritize sleep
“Seven to nine hours of sleep per night can increase memory consolidation, information processing and increase toxin removal from the brain,” Grunch said.
Anything less may spell trouble. A 2021 Harvard Medical School study found that people who log less than five hours of slumber a night are twice as likely to develop dementia than those who sleep six to eight hours.
Eat a healthy diet
“Fueling your brain with veggies, fruits, whole grains, lean proteins and healthy fats can provide optimum cognitive function,” Grunch advised.
The MIND diet, a blend of the Mediterranean diet and the DASH diet (to ease high blood pressure), was developed specifically for brain health.
The MIND diet emphasizes green leafy vegetables — the darker the better, like kale, spinach and collard greens — and berries over other fruit.
Challenge your mind
“Engaging your brain in puzzles, crosswords or new activities can help keep your brain sharp,” Grunch urged.
Also, consider playing board games and taking adult education classes.
Manage stress
“Participating in techniques like meditation, deep breathing and yoga can help reduce stress that negatively impacts our brain health,” Grunch said.
Get social
Surgeon General Dr. Vivek Murthy has been calling attention to a nationwide loneliness and social isolation epidemic, stressing that a lack of social connection increases the risk of early death.
Grunch says maintaining strong ties with friends and family can improve cognitive function and emotional well-being.
Protect your head
Grunch says it’s important to wear a helmet when playing sports and riding a bike. Use a seatbelt in cars and try to prevent falls to protect your brain from injury, she added.
Avoid cigarettes and reduce alcohol intake
Smoking and drinking can harm brain cells and lead to cognitive decline, Grunch warns.
“There is simply no completely ‘safe’ level of drinking,” one alcohol researcher declared this week.
Stay hydrated
Proper hydration will help keep your brain healthy, Grunch said.
Guidelines suggest consuming ½ an ounce to 1 ounce of water per pound of body weight each day.
That’s 100 ounces for a 200-pound man not planning to do hard labor.
Focus on mental health
“Remember you are No. 1 and engage in activities that are going to keep you healthy and, more importantly, happy,” Grunch concluded.
