meaningful to you, such as volunteering or participating in community groups.
8. Eat right and exercise.
Follow a heart-healthy diet and exercise throughout life, the doctors suggest. This includes a diet filled with fruits, vegetables and healthy fats. The Mediterranean diet is a good option. This can help guard against an unhealthy weight, high blood pressure, high cholesterol and diabetes, all of which are known to contribute to dementia. Get 150 minutes of moderate to intense physical activity throughout the week. A brisk walk or riding a stationary bike three times a week helps the brain work better.
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9. Get good sleep.
Quality sleep gives the brain a chance to lock in memories and gain the ability to learn new skills.
10. Take care of your mental health.
Physical activity can reduce stress. Social activities and hobbies can help prevent depression. See your doctor if you are concerned about your mental health.
Many dementia risk factors disproportionately affect ethnic minority groups, Heidebrink noted in a Michigan Medicine news release.
“In addition to taking steps as individuals to decrease our own dementia risk, we should take steps as a society to ensure that everyone has equitable access to an environment and resources that promote brain health,” she concludes.