1. Get mental stimulation
Through research with mice and humans, scientists have found that brainy activities stimulate new connections between nerve cells and may even help the brain generate new cells, developing neurological “plasticity” and building up a functional reserve to hedge against future cell loss.
Any mentally stimulating activity should help to build up your brain. Read, take courses, and try “mental gymnastics,” such as word puzzles or math problems. Experiment with things that require manual dexterity and mental efforts, such as drawing, painting, and other crafts.
2. Get physical exercise
Research shows that using your muscles also helps your mind. Animals who exercise regularly increase the number of tiny blood vessels that bring oxygen-rich blood to the brain region responsible for thought. Exercise also spurs the development of new nerve cells and increases the connections between brain cells (synapses). This results in more efficient, plastic, and adaptive brains, which translates into better performance in aging animals. Exercise also lowers blood pressure, improves cholesterol levels, helps blood sugar balance and reduces mental stress, all of which can help your brain and heart.
3. Improve your diet
Good nutrition can help your mind as well as your body. For example, people who eat a Mediterranean-style diet emphasizing fruits, vegetables, fish, nuts, unsaturated oils (olive oil) and plant sources of proteins are less likely to develop cognitive impairment and dementia.
4. Improve your blood pressure
High blood pressure in midlife increases the risk of cognitive decline in old age. Use lifestyle modification to keep your pressure as low as possible. Stay lean, exercise regularly, limit alcohol to two drinks daily, reduce stress, and eat right.
5. Improve your blood sugar
Diabetes is a significant risk factor for dementia. You can help prevent diabetes by eating right, exercising regularly, and staying lean. But if your blood sugar stays high, you’ll need medication to achieve reasonable control.
6. Improve your cholesterol
High levels of LDL (“bad”) cholesterol are associated with an increased risk of dementia. Diet, exercise, weight control, and avoiding tobacco will go a long way toward improving your cholesterol levels. But if you need more help, ask your doctor about medication.
7. Consider low-dose aspirin
Some observational studies suggest that low-dose aspirin may reduce the risk of dementia, especially vascular dementia. Ask your doctor if you are a candidate.
8. Avoid tobacco
Avoid tobacco in all its forms.
9. Don’t abuse alcohol
Excessive drinking is a significant risk factor for dementia. If you choose to drink, limit yourself to two drinks a day.
10. Care for your emotions
People who are anxious, depressed, sleep-deprived, or exhausted tend to score poorly on cognitive function tests. Poor scores don’t necessarily predict an increased risk of cognitive decline in old age, but good mental health and restful sleep are important goals.
11. Protect your head
Moderate to severe head injuries, even without diagnosed concussions, increase the risk of cognitive impairment.
12. Build social networks
Strong social ties have been associated with a lower risk of dementia, lower blood pressure, and longer life expectancy.
If you want more information about Winchester Terrace's skilled nursing facility or to schedule a tour, we encourage you to call us at 419-756-4747 or contact us online.