Take care of them Brain It doesn’t just depend on genetic factors or miracle solutions. Daily habits, from the way we move to how we manage rest, stress and risk exposure, play a key role in the long-term maintenance of memory, thinking and cognitive function.
Various specialists in neurology and neuropsychology agree that introducing healthy routines can make a decisive contribution to reducing the likelihood of neurodegenerative diseases and improving quality of life in old age.
I agree that daily actions have profound effects on long-term brain health Neurologists And Neuropsychologists consulted by HIMSELF. Experts claim that dementia prevention relies primarily on maintaining consistent everyday habits and not on quick fixes.
The first habit that neurologists try to avoid is sedentary lifestyle. Antonio Puente, chief of psychology in the Department of Psychiatry and Behavioral Sciences at George Washington University, explained HIMSELF The The key to maintaining mental performance lies in lifestyle changes, not miracle cures.
Both he and Luis Compres BrugalState-certified neurologist Baptist Health Miami Neuroscience Instituteemphasize the importance of regular exercise.
He points out that “the key is to take advantage of free time and fill it with short bursts of exercise; these accumulate and can make a difference to brain health in the short and long term.” Recent research shows that even short sessions of vigorous exercise that only lasts five minutes, can significantly reduce the risk of developing dementia.
Stress management is another pillar. Claudia Muñoza neurologist and board-certified neurohospitalist in Emeryville, California, shared HIMSELF which aims to moderate your reaction to small daily ailments.
He explains that the panic response activates the fight-or-flight response, releasing neurotransmitters like adrenaline and causing hormonal changes that, when repeated, have long-term effects on the brain. He clarifies: “It’s not that stress necessarily puts you on the path to dementia, but rather that every time you become anxious, you reinforce certain negative pathways or networks in your brain.” For this reason, recommends encouraging more balanced responses to daily setbacks.
Getting enough sleep is another priority habit. Shae Datta, a board-certified neurologist at NYU Langone Hospital on Long Island, believes this is essential Get between seven and eight hours of sleep each nightafter what he said HIMSELF.
When at rest, the brain activates the glymphatic system, which is responsible for eliminating cellular waste, which, when accumulated, increases the risk of dementia. Dr. Puente points out that sleep is the time when the brain processes and stores memories, so a lack of rest increases the likelihood of forgetting important experiences.
Dr. For its part, Compres Brugal has implemented routines to improve sleep quality: Turn off the screen an hour before bed, dim the lights, and engage in relaxing activities such as reading. Also, limit caffeine consumption to one cup of coffee in the morning and avoid consuming it later in the day, says HIMSELF.
Another focus of the neurologists consulted is on the prevention of brain injuries. Dr. Puente warns HIMSELF about the risks of riding a bike or scooter without a helmet, as a fall can lead to serious brain damage, even at reduced speed.
He emphasizes: “Several studies have shown that a single brain injury, including mild head trauma, can significantly increase the risk of developing dementia in the future.” Therefore, never use this type of transport without head protection.
Finally, Drinking alcohol, even in moderate amounts, is a behavior that specialists avoid or limit as much as possible.
Both Dr. Puente and Dr. Datta choose abstinence in most cases, as they have explained HIMSELF. Although neuronal damage associated with excessive alcohol consumption has been documented, recent research is mentioned by HIMSELF even hint at it One or two drinks a day can affect brain structure and increase the risk of dementia. Motivated by these findings, Dr. Datta stopped drinking for almost two years and only consumes alcohol on very special occasions.
These five habits highlighted by experts are supported by research such as that from the Harvard School of Public Health, which recommends staying physically active, paying attention to sleep, managing stress, preventing head injuries and limiting alcohol consumption to reduce the risk of cognitive decline and dementia.
When analyzing these habits, both Dr. Muñoz and Dr. Puente and Harvard Health consider it essential Identify risks and act in a targeted manner. Awareness of the impact of daily decisions allows each person to define which practices are part of their quest Brain Health and which of them should be avoided, concludes HIMSELF.
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