Psychologist reveals 4 activities she does to protect herself against dementia

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

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

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

1. Challenge your brain

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

Cognitive reserve is the construction of new connections between different regions of the brain.

“To build those connections, you need to challenge your brain,” Wilson said. “It’s like challenging a muscle, but in the case of your brain the challenge is learning. Whether it’s learning a language, a musical instrument, learning to dance or participating in some other novel activity where you have to really engage with the brand. new paths. That’s the kind of challenge you need: a Sudoku or a crossword puzzle is not enough.”

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

“Every social interaction is a new experience,” Wilson said. “Let’s say you go out and you’re sitting at the table with four friends, chatting while having tea. You have to pay attention to the person speaking, to the other two people, you have to remember what they have said while thinking of an answer. You have to Delaying or suppressing the impulse to intervene and hold on to what you are thinking is a cognitive challenge, including the entire 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 harmful to the brain.”

In light of this, Wilson makes an effort to nurture these relationships.

“I’m attentive and aware of checking back in with people, remembering if someone was going for a checkup and just letting them know that I’m thinking about them and investing in my relationships,” she said.

2. Feed your brain

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

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

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

Along with these leafy greens, 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 rich 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’s going to be a combination of cardio and resistance exercise, because cardio helps keep the brain’s 250 miles of blood vessels nice and flexible.

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

4. Rest your brain

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

Getting enough sleep isn’t just about going to bed early; It’s also about practicing good sleep hygiene.

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

If you’re struggling to adapt to these healthy lifestyle changes, Wilson previously spoke with news week about Ways to train your brain to eat healthier and develop healthy habits.

Is there a health problem that worries you? Let us know at [email protected]. We can ask experts for advice and your story could appear in News week.

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