{"id":112000,"date":"2024-10-09T02:50:44","date_gmt":"2024-10-08T19:50:44","guid":{"rendered":"https:\/\/hotvideos24.online\/?p=112000"},"modified":"2024-10-09T02:50:44","modified_gmt":"2024-10-08T19:50:44","slug":"the-1-habit-to-start-now-to-reduce-your-dementia-risk","status":"publish","type":"post","link":"https:\/\/hotvideos24.online\/?p=112000","title":{"rendered":"The #1 Habit to Start Now to Reduce Your Dementia Risk"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-format=\"fluid\"\r\n     data-ad-layout-key=\"-fb+5w+4e-db+86\"\r\n     data-ad-client=\"ca-pub-3711241968723425\"\r\n     data-ad-slot=\"7910942971\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><br \/>\n<\/p>\n<div id=\"mntl-sc-page_1-0\" data-sc-sticky-offset=\"90\" data-sc-ad-label-height=\"24\" data-sc-ad-track-spacing=\"100\" data-sc-min-track-height=\"250\" data-sc-max-track-height=\"600\" data-sc-breakpoint=\"50em\" data-sc-load-immediate=\"0\" data-sc-content-positions=\"[1, 1250, 1550, 1950, 2350, 2750, 3150, 3550, 3950]\" data-bind-scroll-on-start=\"true\">\n<p id=\"mntl-sc-block_1-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> While disease prevention often focuses on heart disease and cancer, brain health seems to be less talked about. Perhaps this is because heart disease is the leading cause of death in the U.S.\u2014and cancer ranks second, according to the Centers for Disease Control and Prevention.<span class=\"ql-inline-citation\" data-cite=\"1\"\/> Taking seventh place, though, is Alzheimer\u2019s disease, a type of dementia.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_3-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Dementia is a general term for declining memory, reasoning or other thinking skills, whereas Alzheimer\u2019s disease is a specific brain disease that accounts for the majority of dementia cases, affecting nearly 7 million people in the U.S., says the Alzheimer\u2019s Association.<span class=\"ql-inline-citation\" data-cite=\"3\"\/><span class=\"ql-inline-citation\" data-cite=\"2\"\/>\n<\/p>\n<p id=\"mntl-sc-block_5-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> As with any disease, your genes can influence your risk for Alzheimer&#8217;s, but a healthy lifestyle has been shown to decrease the risk of dementia, no matter your genetic makeup.<span class=\"ql-inline-citation\" data-cite=\"4\"\/>\n<\/p>\n<p id=\"mntl-sc-block_7-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> The earlier you start practicing healthy lifestyle habits the better. This is because the changes in the brain that lead to Alzheimer\u2019s disease can begin at least 20 years before any symptoms show up.<span class=\"ql-inline-citation\" data-cite=\"3\"\/> Known risk factors for dementia include not getting enough physical activity, cigarette smoking, excessive alcohol intake, obesity, hypertension, diabetes, depression and hearing loss.<span class=\"ql-inline-citation\" data-cite=\"5\"\/>\n<\/p>\n<p id=\"mntl-sc-block_9-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> That\u2019s a long list of risk factors, so where can you begin? Keep reading for how you can make a difference in your brain health\u2014starting today.\n<\/p>\n<figure id=\"mntl-sc-block_11-0\" class=\"comp mntl-sc-block eatingwell-sc-block-image mntl-sc-block-universal-image mntl-sc-block-image--no-theme no-theme mntl-sc-block-image figure-landscape figure-high-res\"><figcaption id=\"mntl-figure-caption_1-0\" class=\"comp mntl-figure-caption type--mouse figure-article-caption\"> <span class=\"figure-article-caption-owner\">Getty Images \/ Paula Dani\u00eblse<\/span><br \/>\n<\/figcaption><\/figure>\n<p><span class=\"heading-toc\" id=\"toc-the-1-habit-to-start-now-to-reduce-your-risk-of-dementia\"\/><\/p>\n<h2 id=\"mntl-sc-block_12-0\" class=\"comp mntl-sc-block eatingwell-sc-block-heading mntl-sc-block-heading\"> <span class=\"mntl-sc-block-heading__text\"> The #1 Habit to Start Now to Reduce Your Risk of Dementia <\/span> <\/h2>\n<p id=\"mntl-sc-block_13-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">Exercise is the No. 1 habit to start now if you\u2019re not already doing it regularly. There are so many benefits to moving your body, including strengthening your heart, lungs and muscles, <a href=\"https:\/\/www.eatingwell.com\/article\/7822525\/mental-benefits-of-exercise\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">improving your mood<\/a> and reducing your risk of diseases like diabetes and cancer.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_15-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> As far as your brain is concerned, exercise boosts blood flow to your brain, which may be one reason it reduces your risk of dementia, suggests one study.<span class=\"ql-inline-citation\" data-cite=\"6\"\/>\n<\/p>\n<p id=\"mntl-sc-block_17-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> The study looked at 70 men and women between the ages of 55 to 80 with diagnosed mild memory loss. The participants were randomly assigned to one of two groups for 12 months. One group completed regular stretching sessions and the other group performed four to five weekly exercise sessions (two of which were high-intensity), each lasting 30 to 40 minutes. (The exercise group progressed over the yearlong study period, starting with three weekly sessions for 25 to 30 minutes.)\u00a0\n<\/p>\n<p id=\"mntl-sc-block_19-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> After a year, those in the exercise group had less stiffness in the blood vessels in their necks and more blood flow to their brains. Those in the stretching-only group didn&#8217;t experience similar beneficial changes.\n<\/p>\n<p id=\"mntl-sc-block_21-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> &#8220;There is still a lot we don&#8217;t know about the effects of exercise on cognitive decline later in life,\u201d says <a href=\"https:\/\/profiles.utsouthwestern.edu\/profile\/11587\/c-munro-cullum.html\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\">C. Munro Cullum, Ph.D.<\/a>, a professor of psychiatry at the University of Texas Southwestern Medical Center and co-senior author of the study. \u201cMild cognitive impairment and dementia are likely to be influenced by a complex interplay of many factors, and we think that, at least for some people, exercise is one of those factors.&#8221;\n<\/p>\n<p id=\"mntl-sc-block_23-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> It&#8217;s too soon to say from this study if the increased blood flow might directly impact memory or other cognitive function, but an increase in blood flow could precede changes to cognition, the researchers say. This finding will help direct their future research.\n<\/p>\n<p id=\"mntl-sc-block_25-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> &#8220;This is part of a growing body of evidence linking exercise with brain health,&#8221; says study leader <a href=\"https:\/\/profiles.utsouthwestern.edu\/profile\/18315\/rong-zhang.html\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\">Rong Zhang, Ph.D.<\/a>, a professor of neurology at UTSWMC. &#8220;We&#8217;ve shown for the first time in a randomized trial in these older adults that exercise gets more blood flowing to your brain.&#8221;\n<\/p>\n<p id=\"mntl-sc-block_27-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Other studies have also linked physical activity to a healthier brain. For example, a study review found that physical activity was associated with a 20% lower incidence of all-cause dementia and a 14% reduced risk of Alzheimer\u2019s disease.<span class=\"ql-inline-citation\" data-cite=\"7\"\/> And another review found a small but significant link between higher levels of physical activity and better cognition later in life.<span class=\"ql-inline-citation\" data-cite=\"8\"\/>\n<\/p>\n<p id=\"mntl-sc-block_29-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Even a minimal amount of physical activity may help those who have a difficult time moving their bodies, as in the case of people with osteoarthritis, according to another study.<span class=\"ql-inline-citation\" data-cite=\"9\"\/> Compared to people who were not physically active, those who walked for 15 to 30 minutes one or two times per week had a 52% reduced risk of dementia. Those who walked at least three times per week had a 81% lower risk.\n<\/p>\n<p id=\"mntl-sc-block_31-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> While more research is needed, there are some clues as to why physical activity may improve cognition. For example, a study suggests that exercise may directly impact many of the brain changes involved in the development of Alzheimer\u2019s disease.<span class=\"ql-inline-citation\" data-cite=\"10\"\/> In other words, exercise may impact the brain on a cellular level.\u00a0\n<\/p>\n<p><span class=\"heading-toc\" id=\"toc-how-to-fit-in-more-activity-for-brain-health\"\/><\/p>\n<h2 id=\"mntl-sc-block_33-0\" class=\"comp mntl-sc-block eatingwell-sc-block-heading mntl-sc-block-heading\"> <span class=\"mntl-sc-block-heading__text\"> How to Fit in More Activity for Brain Health <\/span> <\/h2>\n<p id=\"mntl-sc-block_34-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> If you\u2019re not currently engaging in regular physical activity, today is a good day to begin. It can be as simple as a walk around the block. Just start where you\u2019re at and, over time, progressively increase your time and intensity.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_36-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Try out new activities, such as pickleball, dance or yoga. Learning something new improves brain health too. While people who are already in the exercise groove will tell you that you\u2019ll feel so much better after a workout, that feeling may not come for a while. But once you get into the habit\u2014and you <a href=\"https:\/\/www.eatingwell.com\/article\/8026823\/what-is-joyful-movement\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">move your body in ways that bring you joy<\/a>\u2014you may really come to like it.\n<\/p>\n<p><span class=\"heading-toc\" id=\"toc-other-habits-for-a-healthy-brain\"\/><\/p>\n<h2 id=\"mntl-sc-block_38-0\" class=\"comp mntl-sc-block eatingwell-sc-block-heading mntl-sc-block-heading\"> <span class=\"mntl-sc-block-heading__text\"> Other Habits for a Healthy Brain <\/span> <\/h2>\n<p id=\"mntl-sc-block_39-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Fire up your brainpower with these additional habits:\n<\/p>\n<ul id=\"mntl-sc-block_41-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li><strong>Eat a balanced diet<\/strong>: One example of this is the MIND diet, a fusion of the Mediterranean diet and the <a href=\"https:\/\/www.eatingwell.com\/article\/7938379\/the-1-diet-to-lower-high-blood-pressure-according-to-science\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">DASH diet<\/a>, which was designed for healthy blood pressure, that includes eating ample whole grains, leafy greens, berries, fish, nuts, beans and vegetables. There is evidence that eating in line with <a href=\"https:\/\/www.eatingwell.com\/article\/290813\/mind-diet-best-foods-to-eat-to-keep-your-brain-young\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\">the MIND diet can lessen risk of cognitive decline<\/a>, even if you&#8217;re already experiencing symptoms.\u00a0<\/li>\n<li><strong>Get adequate sleep: <\/strong>A <a href=\"https:\/\/www.eatingwell.com\/article\/7909431\/have-a-family-history-of-dementia-or-alzheimers-heres-how-to-protect-your-brain-as-you-age\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\">lack of sleep<\/a>, which in turn, increases stress, has been linked to an increased risk of dementia. Aim for seven to nine hours of quality sleep per night. Waking up at the same time each morning, exercising and avoiding blue light before bed can all help you get a better night&#8217;s rest.\u00a0<\/li>\n<li><strong>Connect with others: <\/strong>Social isolation and loneliness is linked to depression and dementia. On the flip side, it\u2019s been shown that people who maintain close social ties have younger brains.<\/li>\n<li><strong>Avoid smoking and excessive alcohol intake<\/strong>: These can both speed up cognitive decline. Even drinking moderate amounts of alcohol has been shown to <a href=\"https:\/\/www.eatingwell.com\/article\/8035262\/how-does-alcohol-affect-your-brain-health\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"4\">reduce brain volume<\/a>. To reduce your alcohol intake, try one of these <a href=\"https:\/\/www.eatingwell.com\/gallery\/7913138\/non-alcoholic-drink-recipes\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"5\">nonalcoholic drinks<\/a>.\u00a0<\/li>\n<\/ul>\n<p><span class=\"heading-toc\" id=\"toc-the-bottom-line\"\/><\/p>\n<h2 id=\"mntl-sc-block_43-0\" class=\"comp mntl-sc-block eatingwell-sc-block-heading mntl-sc-block-heading\"> <span class=\"mntl-sc-block-heading__text\"> The Bottom Line <\/span> <\/h2>\n<p id=\"mntl-sc-block_44-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Exercise\u2014or the lack of it\u2014 impacts health on numerous levels, including your brain. Research shows that physical activity may help preserve cognition by increasing blood flow to the brain and may help decrease the risk of dementia like Alzheimer\u2019s. If you aren\u2019t currently physically active, start with small breaks of movement during the day and build a regular routine from there.\n<\/p>\n<\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-format=\"fluid\"\r\n     data-ad-layout-key=\"-fb+5w+4e-db+86\"\r\n     data-ad-client=\"ca-pub-3711241968723425\"\r\n     data-ad-slot=\"7910942971\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1660802\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<br \/>\n<br \/><a href=\"https:\/\/www.eatingwell.com\/number-one-habit-to-reduce-dementia-risk-8722637\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>While disease prevention often focuses on heart disease and cancer, brain health seems to be less talked about. Perhaps this is because heart disease is the leading cause of death &hellip; <a href=\"https:\/\/hotvideos24.online\/?p=112000\" class=\"more-link\">Read More<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-112000","post","type-post","status-publish","format-standard","hentry","category-health","entry"],"_links":{"self":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts\/112000","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=112000"}],"version-history":[{"count":0,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts\/112000\/revisions"}],"wp:attachment":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=112000"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=112000"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=112000"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}