The average human brain is reduced by approx 5% in ten years After 40 years. This has a great effect on memory and concentration.

What’s more? Brain diseases They are increasing. In 2020, 54 million people They had Alzheimer’s disease or other dementias all over the world, and that’s the number. It is expected to grow.

But severe mental decline doesn’t have to be part of aging. in fact, Some lifestyles Your genes have more of an impact on whether or not you develop memory-related diseases.

As a neuroscientist, here are seven hard rules I follow to keep my brain sharp and fight dementia.

1. Control blood pressure and cholesterol levels

Your heart beats approximately 115,000 times a day, and with each beat it sends 20% of the oxygen to your brain.

High blood pressure can weaken your heart muscle, and it is one The main causes of stroke. Ideally, your blood pressure should not exceed 120/80.

Cholesterol is very important for the health of your brain and nervous system. of American Heart Association He recommends getting your cholesterol measured every four to six years.

2. Sugar control

Blood sugar is the brain’s primary fuel. It is not enough, and you have no energy; Too much, and you can destroy the blood vessels and tissues, which to Premature aging and cardiovascular disease.

Remember that sugar is not the enemy. Too much It is sugar. Even if you think carefully, it’s easy to add grams of sugar—and sugar often sneaks into packaged foods.

Where is the sugar hidden? Look for these ingredients in the list:

  • Dextrose
  • Fructose
  • Galactose
  • Glucose
  • Lactose
  • Maltose
  • Sucrose

And beware of products that contain syrup, such as agave nectar syrup or high-fructose corn syrup.

3. Get quality sleep

Research shows that people with untreated sleep apnea They increase their chances of remembering 10 years before the general population.

For most people, a healthy brain needs between seven and nine hours of sleep a night.

My tips for memory-boosting, immune-boosting sleep:

  • Maintain a consistent bedtime and wake-up schedule.
  • Turn off devices an hour before bed.
  • Do something relaxing before bed, such as listening to soft music or doing breathing exercises.
  • After you wake up, get outside as soon as you can and get some natural sunlight.

4. Eat nutritious food

5. Don’t smoke (and avoid cigarettes and thirdhand smoke)

Smokers have one 30% higher risk More likely to develop dementia than non-smokers. They also endanger those around them: secondhand smoke contains 7,000 chemicals – and At least 70 of these can cause cancer.

Then there’s third-party smoke that isn’t smoke. It is the residue of cigarette smoke that creates a peculiar smell on clothes or in the room. That alone can do the rest. They release chemicals which are toxic to the brain.

6. Create social relationships

According to a recent study, people over the age of 55 regularly attend dinner parties or other social events Low risk of memory loss. But it’s not because of what they eat, it’s the result of repeated social interactions.

They can increase brain chemicals like serotonin and endorphins to reduce isolation and loneliness. By performing small acts of kindness:

  • Wish others well or wish with someone.
  • Give thanks without expecting anything in return.
  • Call someone you don’t see often.

7. Continuously learn new skills

Harvard nutritionist: This is the No. 1 vitamin to keep your brain sharp.



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