Dementia is just something you hear about, but it's a very frightening disease.

Losing memories gradually, when one develops dementia, they have no memories at all, which is a very significant burden for their remaining family members.

It's a painful disease that causes wounds.

These days, dementia is not just a disease that comes with aging, but also affects young MZ generation people, so I think it would be really good to pay attention to and maintain even small habits.

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The MZ generation already starting to blink frequently... 6 healthy habits to prevent the 'saddest disease', dementia

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A new slang term called "Youngzheimer" has emerged. It is a combination of the English word for youth, "Young," and the well-known dementia disease, "Alzheimer's."

Recently, there has been an increase in young people under their 40s experiencing forgetfulness. Although not to the level of dementia, the phenomenon of not being able to remember properly, as if they had dementia, is emerging as a social issue.

According to the Health Insurance Review & Assessment Service, the number of young dementia patients increased from 19,023 in 2009 to 79,491 in 2019. This represents a 4.2-fold increase over ten years. Young dementia patients refer to those who develop dementia before the age of 65.

Young-onset dementia leaves greater loss and aftereffects for the individual and their family compared to age-related dementia. Because it occurs during the prime of life, the impact on their life is much greater.

How can we prevent young-onset dementia that completely takes away daily life? It is important to start by changing small habits. Here are healthy habits to protect your ordinary yet precious daily life.

1. Sleep that keeps the brain healthy

 

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Getting a good night's sleep is essential for preventing dementia. As the saying goes, "Sleep is medicine," and good sleep provides the brain with adequate rest.

On the other hand, poor sleep disrupts hormones and the autonomic nervous system, leading to various diseases. It also increases the risk of developing Alzheimer's due to waste accumulation in the brain.

Maintaining a daily sleep routine of about 7 to 8 hours is important for preserving biological rhythms. To achieve restful sleep, it is essential to properly regulate indoor temperature and humidity, and to completely turn off lights and illumination.

2. Intake of nutrients: choline, omega-3, and vitamins

 

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There is a claim that abundant omega-3 in fish from the past slows the progression of Alzheimer's disease. Omega-3 fatty acids are found in bluefish such as mackerel, salmon, saury, and sardines, as well as in eggs.

According to a study conducted by Duke University in the United States and published in the British Medical Journal (BMJ) in 2018, consuming a high amount of omega-3s reduced the risk of developing dementia or cardiovascular diseases by up to 24%.

There is also a study showing that consuming at least one egg per week reduces the risk of developing Alzheimer's by 47%. Eggs contain several nutrients important for brain health, including choline, omega-3 fatty acids, and lutein.

3. Consistent exercise such as aerobic activities

 

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There is a study indicating that engaging in moderate or higher intensity exercise, such as exercising five times a week for at least 30 minutes with symptoms like shortness of breath and a pounding heart, reduces the risk of developing dementia by approximately 40%.

Walking briskly or cycling about three times a week also helps the brain function better. Finding the right "moderate exercise" that suits me and practicing it consistently is the key to maintaining a young and healthy brain for a long time.

Doing strength training first followed by cardio exercise allows for complete burning of carbohydrates and reduces the buildup of waste on blood vessel walls.

4. Active social activities

 

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It is also important to actively engage in social relationships. According to research from the University College London Medical School in the UK, socially active individuals can reduce their risk of developing dementia by up to 50%.

It was announced that acquiring new information and交流 helps activate the brain. In particular, the elderly who lose friends and family as they age tend to experience loneliness and also face problems with memory.

During times like this, it is good to expand social connections not only with friends and family but also through volunteering, religious groups, or community activities.

5. Essential smoking cessation and alcohol abstinence

 

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Quitting smoking and alcohol is essential for preventing dementia. When smoking, various toxic substances are absorbed into the bloodstream and spread throughout the body.

At this time, it can also affect blood vessels and brain cells, leading to cognitive decline. Excessive drinking also increases the risk of developing dementia. In particular, "blackouts," where memory is lost after drinking, are the worst.

If you frequently experience 'blackouts,' you should be cautious as your risk of alcohol-related dementia is high.

6. Developing a note-taking habit for a strong hippocampus

 

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The hippocampus is a very important region located on each side of the temporal lobe, known as the center of memory and the factory of memory. It is known to serve as a pathway that converts short-term memory into long-term memory.

When the hippocampus is damaged, it cannot accept new memories and gradually loses recent memories first.

The best way to prevent this is to develop a habit of taking notes. Planning your daily life and organizing it clearly affects the hippocampus.

First, the left temporal lobe is activated when the brain encodes sensory information received through linguistic and visual stimuli. The act of writing by hand (non-verbal stimuli) stimulates the right hippocampus, enhancing long-term memory function.

7. Brain-stimulating game activities

 

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Finally, it is important to consistently stimulate the brain so it does not rest. Keeping brain activity active is also effective in preventing dementia.

According to research, puzzle games, word matching, and digital games are effective. Playing computer games in moderation also helps prevent dementia.

These types of games utilize memory, information processing speed, thinking ability, and reasoning skills to help prevent cognitive decline.

In addition, it is also good to try new hobbies that can increase cognitive activities, such as taking online classes, playing musical instruments, making crafts, or reading.