A neurologist shares '9 habits for brain health'

There are nine habits to maintain brain health.

Physical health is important, but brain health is really important too.

It is said that managing like this is better to start early regardless of age.

They say there is a big difference between managing and not managing.

Please review the 9 habits carefully, practice them daily, and take good care of your health~

Air pollution increases the risk of dementia, so you should definitely wear a mask when there is dust.

 

It has already been recognized in academia that not only physical health but also brain health can be improved through management. According to a survey released in March 2024, 87% of Americans are worried about memory decline and decreased brain function as they age, but only 32% believe that these can be improved through management. Time magazine shares nine ways to manage brain health through Dr. Siman Chattervedi, a neurologist and stroke specialist at the University of Maryland Medical Center.

Dr. Siman explained, "Everyone wants to maintain cognitive function for as long as possible," and added, "Fortunately, there are risk factors that can be changed." Prioritizing healthy lifestyle habits can help evoke important memories, drive, and participate in various activities even in their 70s and 80s. He says that starting this kind of management early, regardless of age, is better.

 

These are nine daily practices recommended by the doctor for brain health.

 

Chronic disease management

If you have high blood pressure, high cholesterol, or diabetes, you must manage these conditions. These diseases can damage brain blood vessels, increase the risk of stroke and dementia, and impair cognitive function. There are also studies showing that people who had high blood pressure in middle age experience a more rapid decline in cognitive abilities in their 70s, 80s, and 90s.

 

30 minutes of exercise every day

Exercise has a positive effect not only on the body but also on the brain. Exercise improves cognitive processes, enhances memory, and increases the thickness of the cerebral cortex. It is recommended to regularly engage in moderate-intensity activities such as walking, cycling, and swimming.

 

Adequate sleep

Sleep deprivation is one of the risk factors for dementia. According to research, people in their 50s and 60s who sleep six hours or less per day are 30% more likely to develop dementia.

 

Maintaining a Mediterranean diet

The Mediterranean diet emphasizes fruits, vegetables, whole grains, fish, nuts, and healthy fats. This diet has a positive impact on brain health, and it is also important to reduce excessive intake of trans fats and salt.

 

Providing mental stimulation

Stimulating the brain through intellectual activities such as puzzles or Sudoku is beneficial. Engage your brain with everyday activities and try various intellectual pursuits.

 

Maintaining social interactions

According to research, social interaction helps enhance attention and memory. Increasing interactions with friends or family or engaging with new people has a positive impact on brain health.

 

Avoid alcohol and smoking

Excessive drinking and smoking are deadly to brain health. Alcohol affects memory and impulse control, while smoking increases the risk of cognitive decline and dementia.

 

Wearing a mask on days with poor air quality

Air pollution can increase the risk of dementia. On days with poor air quality, it is advisable to wear an N95 or KN95 mask.

 

Stress management

Chronic stress is associated with cognitive decline. Reducing stress through methods such as meditation or yoga can be helpful.

 

<Source: Sports Kyunghyang>