Let’s face it, we all going to grow old someday. It’s the natural process of life whether we like it or not. And one of the common things often associated with older people is dementia — a cognitive decline that can cause the likes of forgetfulness and ability to focus or think. However, one can actually prevent or reduce such a symptom by following these 8 Daily Habits To Counter Dementia.
1) A Good Night’s Sleep Matters
Ever heard the modern phrase “sleep is for the weak”? Well, if you happen to be one of those individuals who like to sacrifice your sleeping night in favour of burning the midnight oil, you are basically risking your health in the long run. Or more appropriately, you might have a higher chance to develop dementia and even Alzheimer’s. The same also goes to those with sleep disorders (e.g. insomnia) since not getting enough sleep can affect your mood and your overall brain function. So, make it your top priority to get as much quality sleep as possible, preferably between 7 to 9 hours per night.
2) Always Be Mentally Active
In other word, stay sharp. That means making it a habit to challenge your mind to maintain an active brain around the clock. It could be anything from learning something new (e.g. take up a new hobby or read novels) to keeping yourself busy with mentally challenging activities.
3) Get Physical
Running, jogging, cycling, swimming or engaging in other sports like badminton and basketball — these are some of the sweat-inducing exercises that maintain your overall well-being. Not to mention they are both good for your brain and cardiovascular health. Even minor physical activities, say, take a 1-hour brisk walk in the morning around three times a week, is a good starting point as well.
4) Mind Your Food
Who doesn’t love some juicy, deep-fried chicken or a greasy burger? As appetising as they may seem, keep in mind your metabolism level will gradually slow down as you grow older. This is particularly true when you hit 40 and above. Your best bet to minimise the risk of developing dementia is to practice healthy eating. This includes incorporating a balanced diet with fruits, vegetables and certain protein-rich foods like eggs and oily fish to help fuel your brain with essential nutrients. Even if you insist on eating fried, processed or sugary foods, limit to one or fewer servings per week.
5) Stay Social
Did you know that staying socially active may able to minimise the risk of developing dementia? This is because it helps stimulate your brain function and improving the overall quality of your life. Some of the things you can do include hanging out with your best buddies, making new friends or engaging in a group activity that benefits your brain health.
6) Minimise Alcohol Consumption
Heavy drinkers, be warned: excessive alcohol consumption on a regular basis can only increase the risk of dementia in the later stage of your life. It can even impact your cognitive function. If possible, quit drinking altogether or at least limit yourself to one or two glasses a day.
7) De-Stress Yourself With A Massage Therapy
Suffering from too much stress due to heavy workload or personal problem? This can lead to depression and in a worst case scenario, dementia if you fail to do something about it. It basically happens since stress and other anxiety-related matters can affect your brain health both mentally and emotionally speaking. Among the best things that you can do to reduce stress is getting a massage. Apparently, the human touch of hands and arms during the course of massage therapy not only relaxes your body but also boost your natural “feel-good” brain chemicals.
8) Drink Tea
No, we don’t mean bubble milk tea. But the kind of tea that may actually prevent or reduce the risk of dementia. According to a study from the Nutrition and Health Survey in Taiwan, drinking tea such as oolong, black and green tea at least 4 times a week may lower the risk of the aforementioned symptom by 50 per cent. Apparently, it might have something to do with the bioactive compounds as well as flavonoids found in the tea leaves, which contain antioxidant properties to prevent vascular damage in the brain. However, not every tea produce the same effects, particularly the ones that come in a bottled form.