BRAIN TRAINING
From learning to dance to flossing your teeth, nine easy ways you can slash your risk of Alzheimer’s disease
Read on to find out which foods help your brain battle cognitive decline
DEMENTIA will affect at least one in three of us.
Today, on World Alzheimer’s Day, there are around 982,000 people living with dementia in the UK.
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But that figure is set to soar to 1.4million by 2040.
Here, neuroradiologist Dr Emer MacSweeney, at Re:Cognition Health, shares ways to reduce your risk.
1. DON’T pick your nose: The nasal passage is one of the main entry points for harmful pathogens and studies suggest that bacteria can travel from the nasal cavity to the brain.
Certain strains, such as chlamydia pneumonia, have been linked to brain inflammation and may increase the risk of Alzheimer’s.
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2. ALTERNATE your pints: Easing up on the booze is key to protecting cognitive function as we age.
Excessive drinking has been shown to damage brain cells and accelerate cognitive decline.
Alternating between alcoholic and non-alcoholic drinks reduces the overall amount of alcohol consumed, protecting your brain from the harmful effects.
3. GO to bingo: Taking part in stimulating and social activities such as bingo or pub quizzes can significantly benefit cognitive health.
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These kinds of games challenge the brain, improving or problem-solving skills and memory recall, which are crucial for maintaining the brain in tip-top shape.
Plus maintaining strong social networks is known to reduce feelings of isolation — another big risk factor for Alzheimer’s.
4. LEARN to tango: Taking up a new challenge, such as learning to dance, is a powerful way to protect your brain from decline.
The tango in particular combines complex physical movement with mental concentration, challenging both the body and the mind, stimulating neural pathways and enhancing memory.
Regular physical exercise improves cardiovascular health which supports better brain function.
5. ROCK your brain: Learning to play an instrument helps create new neural pathways and cuts the risk of cognitive decline.
Try learning your favourite song to add an emotional connection, as this will boost your enjoyment and engage multiple areas of the brain, enhancing the memory, coordination and cognitive flexibility.
6. FLOSS your teeth: Oral health is closely linked to brain health, and maintaining good dental hygiene reduces the risk of dementia.
Periodontal disease, caused by poor oral hygiene, allows bacteria to enter the bloodstream and potentially reach the brain, leading to inflammation that has been linked to Alzheimer’s and other forms of dementia.
7. EAT blueberries: Blueberries are rich in antioxidants, particularly anthocyanins, which help reduce oxidative stress and inflammation — two factors linked to cognitive decline.
Regular consumption of these berries has been associated with improved brain function, memory retention and a lower risk of age-related diseases such as dementia.
8. WEAR a helmet: Injuries to the brain are a well-established risk factor for cognitive impairment and dementia.
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Even mild head trauma can have long-term consequences, so wearing a helmet when cycling or skiing is critical.
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9. LIFT weights: Resistance training, such as lifting weights, increases blood flow and promotes the release of growth factors that support the survival of neurons.
Weight training also helps prevent frailty, which is a key factor in reducing the risk of falls and brain injuries.
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