Improve brain health and reduce the risk of Alzheimer’s disease
A study was recently published showing that crossword puzzles can improve memory performance in old age. But there are even more options brain health positively influence and the like Risk of Alzheimer’s disease reduce.
According to experts, more than one and a half million people in Germany currently live with dementia. Most of them have Alzheimer’s disease. It is assumed that the number of diseases will increase sharply in the coming years. But the risk of this disease can be reduced. Preventive medicine specialist Dr. In a Cleveland Clinic (USA) article, Sandra Darling explains the options here.
Better to start sooner rather than later
The causes of Alzheimer’s disease are often multifactorial and depend on, among other things, what we eat, how active we are, how well we sleep and how well we manage stress. The good news is that there are a few things you can do now to help Memory protect, says Dr. My sweatheart. This is also true if you have an increased risk of Alzheimer’s disease.
“I recommend starting sooner rather than later”said the doctor. “The earlier you start, the more opportunity you have to reduce your risk.”
According to Dr. Dráží, keeping an active body and mind has been shown to reduce the risk of Alzheimer’s disease and other types of dementia. This can be done as follows:
There are several online brain training programs developed by scientists to challenge your brain in a fun way. Some science-based options are Lumosity®, BrainHQ®, Happy Neuron®, and My Brain Trainer® (not all available in English). This games can provide meaningful results, says Dr. My sweatheart.
For example, in a study published in the Journal of Aging and Health, a group of healthy older adults participated in brain training workshops (10 sessions over six weeks). Then about a year later they had four “booster” sessions and about two years later another four sessions.
According to the researchers, the participants showed up immediately improvements in their memory, thinking or processing speed. Five years after the study, the group still showed significantly fewer difficulties in everyday life, such as managing finances, compared to people who did not undergo the procedure.
“brain training programs are specifically designed to improve mental performance, but the truth is that any game or puzzle that involves strategic thinking can stimulate and engage the brain”so Dr. Darling
Solo options include crossword, Sudoku® or KenKen® puzzles. Board games or card games (such as Blokus®, Chess, Bridge and many others) add the benefit of social interaction.
Research, such as a study published in the journal Neurology, shows that regular physical activity helps you stay mentally fit by increasing blood flow and oxygenation to the brain. The preventive doctor points out that basically every activity can be useful here.
Dancing, running, swimming: Activities that get your heart pumping and bring you joy will benefit your body and brain. Try something new. But mostly stick to one active lifestyle. Dr Darling says 150 minutes of moderate physical activity a week, such as brisk walking, can protect against cognitive decline.
Take it a step further by training your brain during Training sessions include. When you’re out on the treadmill or jogging, challenge yourself: name as many EU countries as possible or count how many hours there are in a year.
come to rest
As important as it is to move, in our goal-oriented, multitasking society, it’s also important to take time out Breathe gain weight
In an article published in the journal Psychiatry Research: Neuroimaging, researchers found that practicing mindfulness for an average of 27 minutes a day increased gray matter density in the hippocampus after just eight weeks.
of hippocampus — the part of the brain responsible for learning and memory — is the area that shrinks in Alzheimer’s disease.
With free relaxation or meditation apps, you can calm your mind, reduce stress, and strengthen your brain—without taking up much of your time. think it can change not only the structure of the brain, but also your life.
Meditation can lead to better focus, better sleep, better mood, a sense of calm and well-being, and more self-confidence contribute.
Try new things
Learn a new one Hobby or a new skill. When you push your brain to learn new things, new pathways are created in your brain and your mind stays sharp. It doesn’t have to be an academic exercise. Give woodworking a chance. Spending time gardening and learning about nature. Make time for a puzzle, learn a new language or a musical instrument.
“New skills and habits create more connections between brain cells and strengthen existing connections”, explains Dr. My sweatheart. “When we engage in stimulating activities, especially activities that require some brainpower, it’s like a Training for the brain. Not only are these activities fun, but they serve an important purpose – keeping the brain fit and preventing cognitive decline.”
Stay connected with others
Maintaining a robust social life and maintaining a social connection with others can be yours brain function strengthen. When communicating with others, challenge your mind to interpret verbal and visual cues and respond accordingly.
Social interaction can be yours too mood and maybe even stave off depression, which is detrimental to your mental health, physical and cognitive well-being.
“Social isolation is modifiable Risk factor for dementia in adults over 65. Isolation has adverse effects on mood and cognitive function’, warns Dr. My sweatheart. “By staying physically, mentally and socially active, you can improve your brain health, regardless of your age.” (advertisement)
Author and source information
This text meets the requirements of the medical literature, medical guidelines and current studies and has been reviewed by health professionals.
- Cleveland Clinic: 5 Ways to Improve Your Brain Health and Reduce Your Risk of Alzheimer’s Disease, (Abruf: 09/11/2022), Cleveland Clinic
- Sharon L. Tennstedt, PhD and Frederick W. Unverzagt, PhD: The ACTIVE Study: Study Overview and Key Findings; in: Journal of Aging and Health, (veröffentlicht: 25.02.2014), Journal of Aging and Health
- James A. Mortimer, Yaakov Stern: Physical exercise and activity may be important for reducing dementia risk at any age; in: Neurology, (veröffentlicht: 16.01.2019), Neurology
- Britta K. Hölzel, James Carmody, Mark Vangel, Christina Congleton, Sita M. Yerramsetti, Tim Gard, Sara W. Lazar: Mindfulness practice leads to increased regional gray matter density; in: Psychiatry Research: Neuroimaging, (veröffentlicht: 30.01.2011), Psychiatry Research: Neuroimaging
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot replace a doctor’s visit.