It’s no surprise that
adopting a healthier lifestyle is key in reducing dementia risk. When the World
Health Organization (WHO) released a report earlier this year, entitled Risk
Reduction of Cognitive Decline and Dementia, it found that what was good
for the body was good for the brain. To help prevent or delay Dementia WHO came up with its guidelines:
Stop smoking — even after age
60, smoking cessation has been shown to help lower risk
Manage conditions including
hearing loss, hypertension, high cholesterol, diabetes and depression
Avoid drinking in excess and
middle-age weight gain.
And for the most bang for
your buck, eat healthily and exercise regularly.
Diet
Researchers have long hailed
the Mediterranean diet as one of the healthiest and, according to the WHO, it’s
the best one for reducing the risk of dementia. It’s defined as being high in
fruits, vegetables, legumes and grains; including healthy fats such as nuts and
olive oil; and low in dairy and meat.
In fact, a study by Toronto’s
Baycrest Rotman Research Institute showed that older adults who limited meat to
once a day and ate red meat less than once a week reduced Alzheimer’s risk by
36 per cent.
At home, use less ground beef
in tacos but add a handful of chopped walnuts. Or try lentils, lower in fat
than even turkey, as the protein in soups and stews.
Exercise
The WHO also advises that
people aged 65 and older get at least 150 minutes a week of moderate aerobic
activity — increasing it to 300 minutes further boosts cognitive benefits.
Walking briskly, swimming and cycling all fit the bill — and have been shown to
extend lifespan — as do household chores such as sweeping floors and mowing the
lawn.
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