"To prevent dementia in 10-20 years"… 9 habits to adopt in middle age

There is nothing more worrying and frightening than dementia..

It's a habit that both my fiancé and I should do as well.

I will also share the 8 habits with the parents.

I should try harder to live healthier and longer...

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Quit smoking, sleep well, and stay active socially...

나이 들어서도 운동을 꾸준히 하면 치매를 예방하는 데 도움이 된다. [사진=클립아트코리아]

Regular exercise even in old age helps prevent dementia. [Photo=Clipart Korea]

One of the most feared diseases is dementia. When a person contracts this illness, which gradually causes memory loss, it becomes a heavy burden not only for the patient but also for their caregivers. Dementia leads to irreversible brain and memory loss once it progresses.

The primary cause is degenerative brain disease, Alzheimer's dementia, which accounts for 60-80% of all dementia cases. The second is vascular dementia, caused by cerebrovascular disease that damages brain tissue. There are also various other causes, and depending on the cause, symptoms and prognosis can vary greatly.

However, above all, prevention of dementia through daily habits is important. It is well known that moderate exercise is beneficial for preventing dementia. Quitting smoking and alcohol is fundamental. Based on information from American health and medical media 'WebMD', the British daily newspaper 'Daily Mail', and other sources, we have summarized lifestyle habits to prevent dementia.

Consistent exercise = Several studies investigating the effects of physical activity on middle-aged individuals and the elderly have shown that regular exercise can reduce the risk of developing dementia by about 30%. In particular, Alzheimer's disease, the most common degenerative brain disorder that causes dementia, saw a 45% decrease in incidence risk. Generally, it is recommended to perform about 150 minutes of aerobic exercise such as walking per week, combined with strength training.

Getting about 7 hours of deep sleep = sleeping well at night is also necessary for dementia prevention. When you sleep well, melatonin is properly secreted, which prevents the formation of amyloid plaques. Amyloid plaques are characteristic features found in the brains of Alzheimer's patients. Getting approximately 7 hours of deep sleep is also essential for the brain's rest.

Consuming omega-3-rich fish = Omega-3 fatty acids abundant in fish slow the progression of Alzheimer's disease. Among the forms of omega-3 fatty acids, DHA is particularly effective in preventing dementia. In addition to blue fish such as mackerel, salmon, saury, and sardines, omega-3 fatty acids are also found in walnuts and eggs.

Brain-stimulating game activities = Keeping brain activity active is also effective in preventing dementia. According to research, engaging in brain-stimulating activities such as puzzle games, word matching, and digital games significantly reduces the risk of developing dementia. Playing computer games in moderation can also help prevent dementia.

Social activities that eliminate loneliness = Research shows that engaging in many social activities during middle age helps prevent dementia. When people become lonely in old age, problems with memory also tend to occur along with loneliness. Actively participating in gatherings with family or friends, hobbies, or club activities also helps prevent dementia.

Stress relief = Stress causes a large amount of harmful chemicals to form in various parts of the brain, including the hippocampus, which is related to memory. As a result, the brain is damaged, so it is good to relieve stress through relaxation exercises like yoga and social activities.

Meditation to Improve Blood Flow = Regular meditation improves blood flow to the brain. According to studies, early dementia patients who meditate regularly perform better on cognitive tests. Meditation also relieves stress and calms the mind, making it effective against depression.

A meal considering calories = overeating makes the brain lazy and causes long-term damage. Conversely, eating too little also damages brain function. Therefore, it is necessary to eat an appropriate amount of foods composed of fats, proteins, etc., and to have meals based on low-glycemic index foods rich in fiber.

Constant learning and challenge = To prevent dementia, it is good to consistently challenge yourself with new things. Trying new activities that you haven't done before is more beneficial for maintaining brain health than repeating the same daily routines.

Kwon Soon-il kstt77@kormedi.com

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"To prevent dementia in 10-20 years"… 9 habits to adopt in middle age