Did you know that Black Americans are twice as likely to develop dementia compared to White Americans? According to the journal Nature, we are twice as likely to develop dementia due to factors such as air pollution, a lack of access to healthy foods, a lack of high-quality education, and even racism and discrimination.
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Studies suggest that racism and gender discrimination are linked to a higher risk of cognitive decline and even heart disease. However, there are things you can do to help yourself or a loved one reduce the risk of dementia. These range from simple day-to-day activities to taking the time to monitor your health.
Get Up and Boogie
First, you’ve gotta shake a little leg! According to the Baycrest Foundation, a cognitive research center in Canada, dancing can help increase the brain’s ability to form new neural connections. Dancing is an activity that requires learning new skills and memory retention, which helps keep the brain active and delays symptoms for those at risk of dementia.
So consider joining a dance class or copying a dance routine on YouTube. It’ll help your brain stay sharp.
Increase Your Fiber Intake
A well-balanced diet is one of the key factors to living a healthy life, but eating foods high in fiber is a great way to decrease the risk of dementia.
According to BBC Future, BBC’s science publication, an increase in a fiber supplement alone can improve your brain function in just 12 weeks. So imagine how much your brain function can improve with a fiber-rich diet! Foods like black beans, sweet potatoes, lentils, almonds, pumpkin seeds, apples and avocados are just some ways you can start to increase your fiber intake.
A Competitive Game Of Chess
A 2019 study conducted by the International Journal of Environmental Research and Public Health showed that chess can be a “preventive factor” against dementia and cognitive decline. This is because chess challenges memory, critical thinking and calculation skills. So the next time you see a chess tournament in the park, consider joining in. And if you don’t know how to play, you’ve got a great reason to learn!
A Good Night’s Sleep
Listen, it’s easy to get into bed and doomscroll until you fall asleep, but it’s time to stop. A good night’s sleep is important for your brain health, and being on your phone — or any screen —before bed can be one of the things preventing you from having a decent sleep schedule, according to the Alzheimer’s Association.
The blue light emitted through screens prevents the production of melatonin, the natural hormone your brain produces to fall asleep. According to the Sleep Foundation, a research center that studies sleep health, too much blue light before bed increases your chances of insomnia. Therefore, you should put that phone down before going to bed and instead do some light stretches or read a book.
Keep A Tight Social Circle
As you get older, make sure to keep a strong grip on your social life. Sometimes it can be tempting to spend multiple days at home after a busy work week or general life stresses, but it’s essential that you also spend time with others.
According to Healthline, older adults who remain socially active have a 38% lower risk of developing dementia compared to those who are less socially active. While loneliness can be a silent killer, a strong social group can be extremely beneficial to your mental and cognitive health. So, make sure to pick up the phone and catch up with old friends.
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