Six Ways to Promote Brain Health and Reduce Your Risk of Dementia from McMaster University
Physical Activity and Weight Management
Follow the Canadian Physical Activity Guidelines. Engage in
150 minutes of moderate to vigorous−intensity aerobic physical activity per
week, in bouts of 10 minutes or more. Add muscle and bone−strengthening activities
using your major muscle groups at least two days per week. Pick activities that
you enjoy so you are more likely to stick with it. Eat a balanced diet to
assist with weight management.
Diet and Nutrition
Adopt the Mediterranean Diet to optimize brain health. There
is no evidence that vitamin and mineral supplementation will promote brain
health.
Blood Vessel Health
Actively manage conditions such as high blood pressure, high
cholesterol and diabetes to promote blood vessel health.
Smoking and Alcohol Use
Quit smoking and stay within Canada’s Low−Risk Alcohol
Drinking Guidelines, which advise:
•
For women: no more than 10 drinks a week, with no more
than 2 drinks on most days.
•
For men: no more than 15 drinks a week, with no more
than 3 drinks a day most days.
•
Plan non-drinking days every week to avoid developing a
habit.
•
For women aged 65+: no more than 1 drink per day, and
no more than 5 per week.
•
For men aged 65+: no more than 1-2 drinks per day, and
no more than 7 per week.
•
A standard drink is 142 ml (5 oz.) of wine, 341 ml (12
oz.) bottle or can of beer or 43 ml (1.5 oz.) of liquor.
Brain and Social Activity
Strive to maintain higher levels of brain activity in mid to
late life. Being socially active is an important predictor of well-being in
general and brain health throughout life. For optimum effect, incorporate
activities that provide both cognitive and physical elements such as yoga or
tai chi.
Health Conditions and Drug Side Effects
Watch for medications that have the potential for adverse
effects on memory and cognitive function (e.g., benzodiazepines, ‘Z−drug’
sleeping pills and certain pain medications such as those that contain opioids.
Treat depression, get adequate sleep, manage conditions that
lower your oxygen levels, like heart failure, COPD or sleep apnea. Get help
with hearing loss.
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