Psychologist reveals four activities she does to prevent dementia

When it comes to cognitive decline, many of us assume it is a natural aging process, something we have no control over. And while several forms of dementia may have a genetic component, neuroscientists estimate that 45 percent of Alzheimer’s cases can be delayed or prevented through lifestyle changes.

Newsweek spoke to psychologist Kimberley Wilson to find out what she does to nourish her brain and protect herself from cognitive decline.

“You can start early with practical, easy, everyday habits that can make a significant difference,” Wilson told Newsweek.

1. Challenge your brain

“Things like crosswords, word games and Sudoku are fun, but they aren’t the kind of challenge the brain needs to build resilience,” Wilson said. “You’ll get better at those kinds of games by practicing them, but you won’t get those broader, more global improvements in your brain structure and function, what we call cognitive reserve.”

Cognitive reserve is building new connections between different brain areas.

“To build those connections, you have to challenge your brain,” Wilson said. “It’s like challenging a muscle, but in the case of your brain, the challenge is learning. Whether that’s learning a language, a musical instrument, learning to dance, or undertaking some other new activity that involves brand really needs to involve new paths. That’s the kind of challenge you need; a Sudoku or the crossword just won’t cut it.”

Starting a new hobby or learning a new hobby can be time-consuming, but one of the best ways to challenge your brain is something that many of us do every day without even realizing it.

“Every social interaction is a new experience,” Wilson said. “Say you’re going out and you’re sitting at a table with four friends, just having a conversation over tea. You have to pay attention to the person talking, to the other two people, you have to remember what they’ve said while they think of a response. You have to delay or suppress the impulse to intervene and stick to what you think. That’s all a cognitive challenge, including the whole generation of language.

“The other thing is that social engagement reduces our risk of loneliness and depression, and we know that the stress of loneliness is really damaging to the brain.”

In light of this, Wilson does his best to nurture these relationships.

“I’m mindful and conscious about reaching out to people, remembering if someone went for a health check and just letting them know I’m thinking of them and investing in my relationships,” she said.

2. Fuel your brain

“I eat green leafy vegetables every day,” Wilson said, “and that comes from data showing that older people who ate leafy greens every day had brains that were 11 years younger than their peers – 11 years!”

Much of this effect may be due to two important nutrients, lutein and zeaxanthin, which are especially concentrated in these vegetables. These nutrients are best known for their role in supporting eye health, but they can also protect us against neurodegeneration.

“A recent study found that levels of these two compounds were 50 percent lower in the brains of those who had died from Alzheimer’s disease,” Wilson said.

In addition to these green leafy vegetables, Wilson also makes sure to include a variety of different berries – blueberries in particular have been the focus of several studies on brain function, due to their rich supply of vitamins, fiber and antioxidants – and a diet high in fiber.

3. Grow your brain

In addition to a healthy diet, it is also important to stay active.

“I exercise almost daily, so about five days a week – six if I’m feeling particularly energetic,” Wilson said. “And that will be a combination of cardio and resistance exercises, because cardio helps to keep the more than 650 kilometers of blood vessels in your brain nice and flexible.

“On the other hand, there is resistance training. And we know that those who do resistance training, for example in older women, have fewer and smaller lesions in their brains – that is, fewer areas of brain damage – because the same growth factors that help to support your muscle growth actually do the same for your brain cells.”

4. Give your brain a rest

Finally, we’re learning more and more about the importance of sleep when it comes to our brain health (as well as our mental and physical health in general). A recent study found that poor sleep in middle age is linked to accelerated brain aging.

Getting enough sleep isn’t just about going to bed early, it’s also about good sleep hygiene.

“I use earplugs, an eye mask, dark rooms and phones outside the bedroom,” Wilson said.

If you’re having trouble adapting to these healthy lifestyle changes, Wilson previously spoke Newsweek about ways to train your brain to eat healthier and develop healthy habits.

Is there a health problem you are concerned about? Let us know at [email protected]. We can ask experts for advice and your story may be included Newsweek.

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