How to prevent dementia (food, exercise, quality sleep)

 

Let's learn how to prevent dementia.

 

You need to manage your blood sugar levels well.

Preventing or delaying the onset of type 2 diabetes significantly reduces the risk of dementia.

It is very important to control your diet to prevent increasing blood sugar levels.

 

You should avoid inflammatory substances.

We should avoid substances in the foods we usually eat that cause inflammation and consume foods that reduce inflammation.

 

Foods that raise blood sugar and cause inflammation are the worst foods that can lead to dementia.

Examples include foods made from refined carbohydrates, processed foods high in sugar and fructose, fried foods, grilled meats, and French fries.

 

 

Foods that help prevent dementia are as follows.

Fish, eggs, and nuts.

Fish is rich in omega-3, which helps reduce inflammation in the body.

Eggs also contain omega-3, and the ratio of omega-3 varies depending on the feed given to the chickens. Eggs laid by chickens that eat grass are said to have higher omega-3 content.

Eggs contain a substance called choline, which serves as a precursor to neurotransmitters and helps support brain health.

 

Another way to prevent dementia

Sleeping deeply for more than 7 hours.

Poor sleep increases the risk of dementia.

If we do not get enough deep sleep, brain toxins accumulate because the brain's toxins are cleaned while we sleep.

 

Exercise is truly important for preventing dementia.

It is good to add exercise at an intensity that makes you breathe hard.

For example, when doing walking exercise, it is good to walk quickly enough to be out of breath for 3 minutes, then walk slowly for another 3 minutes, and repeat.

This increases the production of neurotrophic factors in our brain, which promotes the generation of brain nerve cells.

 

It is good to do strength training along with aerobic exercise. Consistently engaging in resistance exercises can help prevent or delay symptoms of age-related Alzheimer's disease.

 

Source

Doctor Dong-Hwan Lee TV, providing educational content on YouTube