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“When we’re … busy with our professional and social lives, it’s a natural tendency to pick something that is quick [that] you can pop in the microwave or go to a drive-thru,” Tan said. “[But] in the long term, that may not really be the best for our brains.”
Fast foods are often highly processed and full of saturated fats and added sugars. Studies have shown that a diet high in these types of foods over the years can lead to a higher risk of dementia.
“We know that [these] may prematurely age the brain and can lead to health conditions that [are] very hard on brain health,” Finney said. (For example, studies suggest that uncontrolled diabetes can lead to brain shrinkage.)
There’s nothing wrong with eating fast food or takeout every so often ― it’s delicious, can be the most affordable option and sometimes we simply need it. As much as you can, try to also focus on a diet high in Omega-3 fatty acids, such as green leafy vegetables, fish, olive oil and nuts. Omega 3s have been shown to increase memory, learning and blood flow in the brain.
5. You aim for enough sleep each night — but the quality isn’t good.
Even if you’re aiming to get the recommended seven to nine hours of sleep a night, if your sleep quality is poor, you’re likely to wake up feeling tired the next day. And both the quantity and quality of sleep are essential for brain health.
“During sleep, the memories of the day are sorted out and placed in the right place for us to access in the future … [Also] beta-amyloid, the sticky protein that wreaks havoc on the brains of people with Alzheimer’s, is cleared during sleep,” Tan explained. “When sleep is too short or of poor quality … these processes are interrupted.”
The next day, you may have a hard time concentrating or difficulty recalling information. But over the years, poor sleep can increase the risk for your brain aging prematurely and developing dementia.
To improve the quality of sleep, Tan recommends setting a consistent bedtime, minimizing alcohol, reducing fluid intake before bed, avoiding sedatives and sleep medication, and limiting your bed for mostly sleeping (no scrolling or watching TV in bed).
6. You don’t incorporate physical activity into your lifestyle.
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