Viewed Diettian Katey Davidson, M.Sc.Fn, RD, CPT
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The main points
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Choosing your lifestyle can affect the risk of dementia.
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Sitting too much increases your risk of dementia – shorten sedentary time every day.
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Frequently move, be active and try your thoughts diet to maintain your brain health.
Many people think that dementia is only concerned about later in life, but the choice of habits and lifestyle we are preparing today, quietly shaping our brain health and can affect our future risk. One habit that is becoming more common in modern life, spends most of the day sitting. Whether it was traveling to work, sitting at a table, watching TVs too much, or scrolling through social media on your couch, prolonged sitting can adversely affect brain health. “Sitting a lifestyle with long -term sitting and low levels of physical activity can significantly increase the risk of developing dementia,” says Molly Robinson, MS, RD, a nutritionist specializing in dementia and brain health.
But why does this happen? We dive into the information below and provide expert supported tips on how to reduce your risk of dementia.
Why a sedentary lifestyle can increase the risk of dementia
This increases the risk of insulin and type 2 diabetes
“The inaction is closely linked to the development of insulin and the development of type 2 diabetes, which are settled by the risk factors for vascular dementia and Alzheimer’s disease,” says Robinson. Insulin resistance occurs when the body becomes less sensitive to insulin, a hormone that helps to transfer glucose (sugar) from the blood to cells.
Robinson explains that poor glucose control damages blood vessels and disrupts insulin alarm in the brain by damaging the nutrient and oxygen supply to the brain cells. Over time, this can be harmful to dating. These metabolic changes can increase the accumulation of harmful proteins such as beta-amyloid, associated with neurodegenerative diseases such as Alzheimer’s disease.
This is associated with heart disease
A sedentary lifestyle can increase the risk of dementia partly due to its relationship with cardiovascular disease.
“Prolonged sitting and low levels of physical activity are associated with increased risk of hypertension (high blood pressure), stroke and other cardiovascular disease, all of which are major risk factors for vascular dementia,” explains Robinson.
Chronically high blood pressure tension in the heart and harms blood vessels, including small vessels supplying the brain. Over time, this can lead to a downturn of strokes and cognition, including difficulties with memory and thinking.
This can reduce the volume of the brain
Spending too much time sitting can also increase the risk of dementia, gradually decreasing the volume of the brain in places associated with memory and learning. Studies have shown that sedentary behavior is associated with a reduced gray matter in the brain regions, such as the Hippocampus, which plays a crucial role in shaping memories and remembering previous experiences. It is even more surprising that physically activity may not make the risk of spending the rest of the day.
For example, one study found that a large amount of sedentary time was associated with a greater cognitive downturn, even those who exercise regularly. The risk of people with APOE-E4 gene changes was an even greater-a known risk factor for dementia. This emphasizes that it is important not only to exercise regularly, but also to reduce the sitting time throughout the day.
How to reduce the risk of dementia
Fortunately, there are ways to reduce the risk of dementia. Robinson shares these daily habits that you can include in your routine to help keep your mind.
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To move. Be intentionally moving and exercise regularly. “For example, use stairs instead of the elevator, park and walk during meetings or phone calls. See 150 minutes of moderate physical activity a week and divide a long sitting time with a light motion,” says Robinson.
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Try your mind diet. The diet of the mind is a Mediterranean and Dash diet mixture that is eating habits that can reduce the risk of dementia. “Studies show that the mind diet is associated with a lower risk of cognitive downturn or disorder. Even moderate mind diet could significantly reduce human risk to develop Alzheimer’s disease,” explains Robinson.
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Munch on berries. If there is one group of fruit that is constantly celebrated for its brain–Increasing the benefits, these are berries. Robinson emphasizes that “berries are rich in antioxidants that can help fight oxidative stress, which contributes to age -related memory decreases. Studies show that regular berries (especially blueberries, strawberries and blackberries) can delay cognitive aging and reduce the risk of dementia.” She offers them to throw them into cocktails, oatmeal or yogurt to start the brain smart.
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Eat healthy fat. Some of the best sources of healthy fat are nuts, olive oil and fatty fish. “Include nuts for most days, cook with wolf olive oil and eat fatty fish (such as salmon or sardines). These foods provide omega-3 fatty acids and vitamin E, which protect against cognitive downturn,” Robinson shares.
Our expert is taking
Our lifestyle habits play a big role in shaping the future of our brain health. One often unnoticed factor in dementia is a sedentary lifestyle associated with insulin resistance, cardiovascular disease and decreased brain volume.
Good news? You can reduce your risks by limiting the long sitting period and following a healthy lifestyle habits such as exercise daily, following your mind diet and eating nutrients rich in antioxidants and healthy fats, these small, consistent changes can greatly affect your cognitive health.
Read the original article about Eatingwell