10 elementary ways to improve brain health from neurologists

Miniature corrections to daily routine can significantly contribute to the protection of the body control center and prevent cognitive fall on the road. In fact, scientists believe that so many 45 percent of dementia cases It can be delayed or prevented with the facilitate of some elementary, sometimes surprising changes in behavior.

It is never too early or too slow to start, but time is vital when it comes to building brain defense, especially since generally cannot be reversed brain damage when it happened, said Dr. Eva Feldman, a professor of neurology at the Institute of Neuroscience University of Michigan.

We asked eight neurologists and neuronauków to share the best tips.

1. Wear a helmet.

Experts say that physical head protection is the most vital step you can take to protect the brain. Repeated head injury caused by traumatic brain injuries and brain shock can lead to chronic traumatic encephalopathy (CTE), which can generally worsen cognition, and in some cases causes dementia.

Dr. Feldman said that wearing a helmet during classes such as cycling and skiing can significantly reduce the risk of injury. Motorcyclists should also always wear helmets, even if state rights do not require them.

2. Put ear plugs when you cost a lawn.

Elderly with hearing loss have a greater risk of developing dementia. Scientists believe that this may be because part of the brain, that hear processes, is similar to the part responsible for memory or may be the result of atrophy; People who have hearing loss tend to withdraw from social activities that could maintain their minds.

Dr. Elizabeth Bevins, a neurologist from UC San Diego Health, to protect the ability of the brain to process sensory signals, operate the ear or thinning caps when you are near raucous sounds. In addition, people over 50 years and everyone often exposed to raucous sounds should get a hearing test every to three years, she said.

When it’s time to get hearing aids, don’t hesitate. Dr. Shlee Song, a neurologist with Cedars-Sinai in Los Angeles, even if you lose your ear in one ear, change can have a significant impact on your ability to interact with the world.

And do not put them only after leaving, added Dr. Bevins. Wear them when you are alone, because “it is vital that the brain receive auditory stimulation from even the noise of the environment.”

3. Check your eyes.

It is not just about maintaining the interrogation; Scientists also believe that vision loss is associated with a cognitive inheritance. One 2023 study He stated that about a third of adults over 71 people who had moderate to severe vision disorder also had dementia. Planning regular eye exams (every few years in adulthood, depending on your Age and general health), and if necessary, wearing glasses or repair operations can facilitate minimize this risk.

“We have this saying in the health of the brain,” which is especially true in the case of pensioners, Dr. Song said: “Employ or lost.” She said that the brain better to make connections and process the input data for the senses that she actively uses.

4. Go for a walk and replace the chair with a stool.

Neurologists know that exercise brings brain benefits by Increasing blood flow and moving oxygen to it. Dr. Cyrus Raji, professor of radiology at the Washington University School of Medicine, even a tiny dose of daily exercises – like walks – like walks in half – can bring these awards.

Dr. Kevin Bickart, assistant to a professor of behavioral neurology and sport at the University of California in Los Angeles, minimizing the time in which you spend time sitting or being inactive, can also provide some of these benefits. Standing up or walking every 20 minutes can facilitate; So he can operate a seat that forces you to involve the core. “Minimize fully served places,” said Dr. Bickart. “Employ stools, boxes, benches or floor if possible.”

5. Manage cholesterol.

Lipoprotein with low density (or “bad”) cholesterol, which can come from consuming red meat, full -fat dairy drink and sweet drinks, can harden your arteries, reducing blood flow to the brain and increasing the risk of stroke and cognitive fall, said Dr. Fernando Testai, professor of insertion at the university in the university in the university Illinois.

Eating legumes, whole grain products as well as fruit and vegetables can facilitate manage cholesterol. Dr. Testai said that he can keep robust weight, regular aerobic exercises and drugs such as statins. Check your levels every few years or more often, if you have diabetes or increased risk of stroke or heart disease, he said.

6. Floss every day.

Oral hygiene is necessary to prevent gum infections and diseases. Dr. Song said that oral infections can spread to the bays that can cause clothing problems or drainage in the brain. Research also found a relationship between Gum disease and dementia.

She said that regular threading and brushing of teeth and visiting a dentist at least every year (or twice a year) can keep his teeth and robust gums, which can facilitate avoid infection that can lead to future problems.

7. Join the Book Club.

Maintaining an busy social life maintains the negative health effects of insulation – such as depressionand even early mortality “Bay, said Dr. Jessica Choi, a neurologist with Cedars-Sinai. Dr. Choi said that her patients who have a forceful social support system are usually better overall health than those who do not do it. “Lack of this can lead to depressive episodes”, which are associated with cognitive decline in older patients. Book clubs or gardening groups can do the trick, but “even a planned monthly dinner with a close friend or family members makes a substantial difference for patients,” said Dr. Choi.

8. Wear a mask on smoggy or smoky days.

Is Growing research combining exposure to air pollution with a cognitive decline; Researchers consider very well, inhaled particles in the air can cause chemical changes after reaching the brain, said Deborah Cory-Slecht, a neuronauna at the Faculty of Environmental Medicine at the University of Rochester of Medical Center. All harmful particles cannot be avoided – some are so tiny that they move through air filters – but wearing the N95 or surgical mask and the operate of air filters in rooms on days when the air quality is worse (including because of fire smoke), it can minimize exposure.

9. Watch out for the neck.

Your neck supplies blood to the brain, and neck injuries can reduce blood flow, starving the brain of oxygen, and even causing clots. Dr. Song said that he often sees patients with actions around the neck from car accidents, a bad massage or visits of the chopper.

To protect the neck from injury, “avoid a sudden twist or pulling the adjustment,” she said. “I would avoid massage pistols or” deep tissue “massage when it comes to the neck. Take care of the upper back and arms. “

10. Sleep well.

Dr. Feldman said that finding ways to improve sleeping time and the quality of this sleep can significantly contribute to helping in staying pointed and repel dementia.

If you work at night changes and sleep during the day, consider concealed to regulate the circadian rhythm of the body, she said. She added that if anxiety and depression stick to, try to meditate before bedtime. If you are not sure where sleep problems lie, keep the dream diary to facilitate identify potential problems.

“Opoczy Mind” is crucial for brain health, “because the dream helps to consolidate memories and Clear cell remains From the brain – said Dr. Feldman.