The MZ generation is already starting to forget things... 6 healthy habits to prevent dementia, the ‘saddest disease’

Dementia is such a scary disease that you only hear about it.

Gradually losing one's memory—since the person with dementia has no recollection of anything—is a huge blow to the remaining family members.

It is a painful disease that leaves a scar.

Since I hear that dementia is no longer just a disease associated with aging but is also affecting the young MZ generation these days, I think it would be really great to pay attention to and maintain even the smallest habits.

 

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The MZ generation is already starting to forget things... 6 healthy habits to prevent dementia, the 'saddest disease'

 

A new term called 'Young-zheimer' has emerged. It is a combination of the English word 'Young,' meaning youth, and 'Alzheimer's,' a representative dementia disease.

This phenomenon has emerged recently as the number of young people under the age of 40 who are forgetful is increasing. Even if it is not dementia, the inability to remember things properly, as if suffering from dementia, is becoming a social issue.

According to the Health Insurance Review and 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 10 years. Young dementia patients refer to those who develop dementia before the age of 65.

Early-onset dementia leaves greater loss and aftereffects on both the patient and their family than senile dementia. Because it strikes during the prime of life, the downturn in quality of life is much more severe.

What should be done to prevent early-onset dementia, which completely steals away your daily life? It is important to start by changing small habits. Here are some healthy habits to protect your ordinary yet precious daily life.

1. 'Sleep' that keeps the brain healthy

Getting a good night's sleep is essential for preventing dementia. Just as the saying goes, "sleep is the best medicine," good sleep provides the brain with sufficient rest.

On the other hand, improper sleep damages hormones and the autonomic nervous system, causing various diseases. There is also a high risk of developing Alzheimer's disease due to waste products in the brain.

To maintain your circadian rhythm, it is important to stick to a sleep routine of about 7 to 8 hours a day. To get a good night's sleep, it is essential to properly adjust the indoor temperature and humidity and turn off all lights completely.

 

2. Intake of Choline, Omega-3, and Vitamin Nutrients

It has long been claimed that omega-3, which is abundant in fish, slows the progression of Alzheimer's disease. Omega-3 fatty acids are found in oily fish such as mackerel, salmon, saury, and sardines, as well as in eggs.

According to a study by Tufts University in the United States published in the British Medical Journal (BMJ) in 2018, consuming large amounts of omega-3 reduced the risk of developing dementia or cardiovascular disease by up to 24%.

There is also research showing that consuming at least one egg per week lowers the risk of developing Alzheimer's by 47%. Eggs contain various nutrients important for brain health, such as choline, omega-3 fatty acids, and lutein.

 

3. Consistent exercise, such as aerobics

There is research showing that engaging in moderate to vigorous exercise, which causes shortness of breath and heart palpitations, for at least 30 minutes, five times a week, reduces the risk of developing dementia by about 40%.

Walking briskly or riding a bicycle about three times a week also helps the brain function better. Finding 'moderate exercise' that suits you and practicing it consistently is the secret to maintaining a young and healthy brain for a long time.

If you do strength training first followed by aerobic exercise, you can burn carbohydrates more efficiently and reduce the accumulation of waste on the blood vessel walls.

 

4. Active social activities

It is also important to maintain active social relationships. According to research by the University of London Medical School, socially active people can lower their risk of developing dementia by up to 50%.

It was also announced that acquiring and exchanging new information helps activate the brain. In particular, the elderly who have lost friends and family due to age experience memory problems along with loneliness.

Especially during times like these, it is good to expand your social relationships not only with friends and family but also through volunteering, religious organizations, and community activities.

 

5. Essential quitting smoking and drinking

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

At this time, it can affect cerebral blood vessels and brain cells, potentially leading to cognitive decline. Excessive drinking also increases the risk of developing dementia. In particular, a 'blackout,' where one loses their memory after drinking, is the worst.

People who frequently experience blackouts should be cautious due to a higher risk of alcoholic dementia.

 

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

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

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

The best way to prevent this is a note-taking habit. The process of planning your daily life and organizing it clearly affects the left and right hippocampi.

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

 

7. Brain-stimulating game activities

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

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

These games utilize memory, information processing speed, thinking ability, and reasoning skills, which can help prevent the decline of cognitive function.

In addition, it is a good idea to try new hobbies that can increase cognitive activity, such as taking online classes, playing a musical instrument, doing crafts, or reading.