Just In
- 6 hrs ago Backless Dress: 7 Tips For Choosing Perfect Bra For Backless Outfits And Turn Heads Wherever You Go
- 14 hrs ago Summer Style: 6 Must-Try Colors To Stay Fashionably Cool Like B-Town Divas!
- 16 hrs ago Belgian Man Cleared Of Drunk Driving Because His Body Produces Alcohol Due To A Rare Condition
- 17 hrs ago Amitabh Bachchan's Youthful Avatar In Kalki 2898 AD Is Impressive, Check Actors Who Sported Digital De-Aging!
Don't Miss
- Education JEE Main Result 2024 Out, Telangana's 15 Toppers Shine, Check Statewise List of 56 Candidates with Perfect 100
- Sports Who Won Yesterday's IPL Match 40? DC vs GT, IPL 2024 on April 24: Delhi Capitals Clinch High-Scoring Thriller At Kotla
- News Mangalsutra Row: Did Indira Gandhi Donate Gold During The 1962 War? The Facts Behind Priyanka's Claim
- Movies Kota Factory 3 OTT Release Date, Platform: When Will Jitendra Kumar's Web Series Premiere On Netflix?
- Travel Escape to Kalimpong, Gangtok, and Darjeeling with IRCTC's Tour Package; Check Itinerary
- Finance DCB Bank Q4 Results: PAT Grew 9% To Rs 156 Cr, NII Jumps 4.5%; Dividend Declared
- Technology OPPO Find X7 Ultra Camera Deep-Dive: Pushing the Boundaries of Photography on a Smartphone
- Automobiles Aston Martin Vantage Launched In India At Rs 3.99 Crore
World Alzheimer's Day 2018: How To Improve Your Cognitive Health?
Today is World Alzheimer's Day 2018 and we are going to write about how to improve your cognitive health and fight brain-ageing.
There are a number of strategies and ways that can help you improve your memory naturally and protect against memory loss when you start ageing. To keep your mind sharp as you grow older and to reduce age-related conditions like Alzheimer's, it is necessary to stick to a health plan. Let's first see what is Alzheimer's disease and how it affects you.
What Is Alzheimer's Disease?
It
is
a
progressive
brain
disorder
that
slowly
degrades
memory,
thinking
skills
and
other
important
mental
functions
and
eventually
one
loses
the
ability
to
carry
out
the
simplest
tasks.
In
India,
Alzheimer's
disease
has
affected
around
1.6
Million
and
the
number
is
set
to
triple
by
2050.
How You Can Improve Your Cognitive Health?
1. Maintain blood pressure and cholesterol levels
Many studies have shown that there is a connection between blood pressure and brain health. Because the circulatory system is responsible for supplying blood to the brain and when there is an impairment in the blood flow it could lead to brain tissue damage. High blood pressure is associated with poor cognitive performance and damage to the brain tissue. The small arteries in the brain are sensitive to elevated blood pressure levels and can injure them.
Also, high cholesterol levels lead to the formation of amyloid beta plaques which poses another risk for Alzheimer's disease.
Most Read: 10 Surprising Facts About Cholesterol
2. Increase the intake of omega 3 fatty acids
Sufficient amounts of omega 3 fatty acids (DHA) prevents neurodegenerative diseases later in life. And studies have shown that increasing the intake of omega 3 fatty acids-rich foods like fatty fishes, eggs, nuts and seeds, etc., is associated with larger brain volume and a decreased risk of Alzheimer's disease.
3. Increase the intake of vitamin B12
As you age, the risk of vitamin B12 deficiency increases and moreover 20 per cent of adults over 60 years have the risk too. A deficiency in vitamin B12 is associated with Alzheimer's disease because as you age the body loses its ability to absorb vitamin B12.
4. Add herbs to your diet
Some research suggests that pairing herbs like ginkgo biloba and ginseng helps in enhancing the cognitive function and improves memory. It sharpens your brain, you experience less anxiety and may protect from brain tumours as well.
Most Read: 9 Best Herbs And Spices For Brain Health
5. Consume berries frequently
Berries are said to protect the brain and they have been found to slow or reverse age-related decline in brain function. The phytochemicals and antioxidants present in the berries help to alleviate stress and inflammation in the brain, thus reducing the risk of Alzheimer's disease.
6. Increase consumption of vitamin D
Many studies have shown the association of vitamin D deficiency with increased risk of cognitive impairment in older adults. Researchers say that older adults with lower vitamin D levels may lose their memory and thinking abilities faster than older adults with normal vitamin D levels. The recommended dietary allowance (RDA) of vitamin D is 600 IU/day.
7. Stay active
Staying physically active has favourable effects on the brain at all stages of life. The reason is that physical activity enhances the blood flow to the brain and keeps the blood vessels healthy. So, if you aren't physically active, start exercising simply by jogging or walking as it will help the brain tissue produce more mitochondria which is responsible for cellular energy production.
Most Read: How Much Should You Eat If You Exercise Daily?
Some Additional Tips:
- Practice meditation and yoga to improve your memory.
- Maintain social connections.
- Stimulate your mind with challenging activities like doing a crossword puzzle or learning to play a musical instrument.
- Sleep at least for 7 to 8 hours every day.
- You can also opt for different brain-training lessons that are available online.
Share this article!
- healthRegular Alcohol Consumption Reduces Your Five Main Functions: Which Are They?
- nutrition10 Health Benefits Of Tilapia Fish
- wellness10 Natural Remedies To Improve Memory
- healthWorkout Your Way Through Alzheimers: The Power of Fitness Routines
- healthWorld Alzheimer's Day 2023: Tongue Exercises To Reduce Risk Of Developing Dementia And Alzheimer's
- healthWorld Alzheimer's Day 2023: FAQs On Date, Theme, History, Significance And More
- healthWhat Happens To Your Brain In Alzheimer's Disease?
- wellnessSmartphones And Other Digital Devices May Help Improve Memory, Says New Study
- disorders cureWhat Is Hyperthymesia, A Superhero Medical Condition That Makes People Remember Everything? Causes And Symptom
- healthAlzheimer's Month: MTV 'Memory Karaoke’ In A Bid To Empower Persons With Early Alzheimer's Disease
- basicsPhysical Activity During Childhood May Help Improve Cognitive Functions Later In Life, Study
- life#ThisHappened2019: Biggest Moments On Twitter In India