Six Ways to Take Care of Your Brain Health Before You're 40

Dementia is not an inevitable consequence of aging. Countsthat about 40% of dementia cases can be prevented (or at least delayed) by changing some lifestyle habits.

Currently, 12 modifiable ones are known risk factorsassociated with an increased risk of developing dementia. Focusing on these factors and taking proactive steps early in life can much improve brain health and overall well-being, and reduce the risk of developing dementia later in life.

Here are the six most important lifestyle changes you can make while you're young to take care of your brain health:

1. Proper nutrition

Nutrition is important for a number of reasons. Although the brain makes up only 2% of body weight, it consumes about 20% of daily energy. Therefore, proper nutrition is a vital element of brain health.

In addition, proper nutrition helps us maintain healthy weight and reduces the risk of development diabeteswhich is associated with a 1% increased risk of developing dementia. Healthy eating can also prevent hypertensionwhich is associated with a 2% increased risk of dementia.

One of the best diets you can follow for brain health is the Mediterranean diet. Numerous studies have shown that the Mediterranean diet is associated with improving brain function And risk reduction development of dementia.

So if you want a healthy brain, try to include plenty of whole grains, vegetables, fruits (especially berries), nuts, beans, and fatty fish in your diet. Try to limit the amount of baked goods, sweets, fried foods, and cheese. For most people, unless you have a nutritional deficiency, it’s best to focus on improving dietrather than taking special vitamin and mineral supplements for brain health.

2. Drink more water

We are made mostly of water – by about 60%according to most data. Therefore, maintaining this state and good hydration promote brain function and overall well-being.

Dehydration affects our physical and mental performance in a number of ways, including increasing feelings of fatigue and causing the brain to work less efficiently. Dehydration also influences on memory, attention, concentration and reaction speed.

Good hydration supports optimal brain function and helps prevent a sharp decline in its functionality.

3. Reduce your alcohol consumption

Excessive alcohol consumption may increase the risk of developing dementia, according to research by 1%.

Alcohol is not only affects brain functionbut also changes its structure: according to research, it connected with loss of neurons (cells that send signals throughout the brain), decreased white matter (the network of nerve fibers that provide communication between areas of the brain), and loss of volume. All of these changes influence on how well the brain works.

Consumption of more 21 units of alcohol a week is linked to an increased risk of dementia. However, the NHS advises drinking no more than 14 units of alcohol a week to stay healthy. Alcohol also increases the risk of some cancers (including mouth, throat and breast cancer), as well as stroke and heart disease.

4. Lead an active lifestyle

Physical exercise bring many benefits for the brain. They increase blood flow to the brain, which has a positive effect on its functioning, reduce inflammation and even increase brain activity and volume, making it more efficient. All of these changes are very beneficial for long-term brain health and are thought to protect from cognitive decline.

You should aim to get at least 150 minutes of moderate-intensity physical activity or at least 75 minutes of vigorous-intensity exercise per week—or a combination of both. But even if you can reach that goal, research showsthat only 7,500 steps a day are enough to improve brain volume.

5. Communicate more often

Social isolation and loneliness connected with an increased risk of depression and reductions cognitive abilities.

However, research showedthat good social connections—such as living with other people, participating in weekly community groups, or seeing family and friends every week—are associated with slowing down cognitive decline. Communication stimulates our attention and memory and strengthens networks of our brain.

Volunteering, getting involved in your local community, or meeting up with friends weekly for dinner and conversation are all great ways save brain healthy.

6. Keep learning

Even if you haven't finished school for many years, it doesn't mean you should stop studying. Studying provides protective effect on the brain – according to research, people who continue to learn throughout their lives have a 7% lower risk of developing dementia.

Among the best activities for brain health is studying new languagenew kind of sportgame on musical instrument And puzzles.

Other things to keep in mind

In addition to these tips, you can reduce your risk of developing dementia by: using hearing aids for hearing loss, avoiding traumatic brain injuries and trying to sleep at least six to eight hours a day.

The brain is perhaps the most important organ we have. Taking care of it when you're young will ensure it functions well as you age.