There are many things in our lifestyle that, when we do, will affect our brain. According to health experts, the pathological changes that cause dementia have already started 40 years before the actual appearance of symptoms.

In an interview to HT Lifestyle, Dr Kaustubh Mahajan, Consultant – Neurology at PD Hinduja and MRC Hospital in Khar, said that measures taken at this stage can stop the progression of dementia. He recommended the following practical steps:

1. Make sure you get good, uninterrupted sleep

In the second half of sleep, the more sleep is where memories in the form of connections are consolidated and the cleaning of unwanted ones is done, the more unwanted connections accumulate, the more damage can occur.

2. Daily exercises

Everyone knows it, but still avoids it, aerobic exercise as simple as walking helps increase circulation to the brain, develops collaterals in case of blockages and improves the clearance of toxins from the brain.

3. Having a purpose

Keeping mentally and physically active helps with short retirement and relaxation, e.g. indulging in passive activities (like watching TV or doom scrolling these days) is not good for our brain, instead learn something new. Instead of learning something new, like playing a musical instrument or a new language or anything else that excites you, it can be as simple as gardening or knitting. Creating a hobby and a habit at an older age is difficult, so it’s easier to start early and stick to that habit later.

4. Socialization

Man is a social animal. Studies have confirmed that socializing helps maintain positive brain health and prevent dementia.

Bringing his expertise to the same level, Dr Sadique Pathan, neurologist at Sahyadri Super Specialty Hospital in Hadapsar in Pune, advised that adopting healthy lifestyles such as regular exercise, a balanced diet and avoiding smoking can significantly reduce the risk of developing dementia, a condition that affects memory. and knowledge. He elaborated –

Exercise is essential for brain health. Regular physical activity improves blood flow to the brain, reduces neuro-inflammation and improves neurotransmitter activity, all of which help maintain cognitive function. Aim for at least 150 minutes of moderate-intensity exercise, such as walking or cycling, each week. Include strength training exercises twice a week and add balance and flexibility exercises such as yoga to reduce the risk of falls.

A balanced diet is another key factor. Diets rich in antioxidants, healthy fats and essential nutrients, such as the Mediterranean and DASH diets, have been linked to better brain health. The MIND diet, which combines elements of these two, specifically targets foods that promote brain health, such as green leafy vegetables, berries, nuts, and whole grains. Include at least three servings of whole grains a day, eat fish weekly, and use olive oil as your main cooking fat. Avoid foods high in saturated fat and refined sugars, which are linked to cognitive decline.

Avoiding smoking is vital because smoking damages blood vessels, reduces blood flow to the brain and increases the risk of stroke and vascular dementia. Quitting smoking at any age can significantly reduce the risk of cognitive decline. In addition, moderate alcohol consumption – up to one drink per day for women and two for men – is recommended, as excessive alcohol consumption is linked to brain atrophy and cognitive impairment.

Cognitive engagement and social interaction are also essential for brain health. Engaging in mentally stimulating activities such as reading, doing puzzles or learning new skills helps build cognitive reserve, delaying the onset of dementia. Regular social interaction stimulates cognitive processes and provides emotional support, beneficial for mental health.

Although there is no guaranteed way to prevent dementia, a combination of regular exercise, a healthy diet, smoking cessation and cognitive engagement can significantly reduce the risk. These steps not only support brain health, but also improve overall well-being, promoting a healthier and more fulfilling life.