How not to lose your mind
I don’t like talking or thinking about dementia. I have seen it swathe it’s path of destruction through a few friends and family members. Also there’s nothing I can really do about dementia anyway. Right? Nope, turns out I am absolutely wrong! Latest dementia research shows that changes leading to dementia often begin in midlife, and this period is a crucial window for prevention and risk reduction. Why Midlife Matters Most Scientists have discovered that the brain changes leading to dementia often begin decades before symptoms appear. In fact, midlife is a critical window for protecting your brain. Studies from Yale, UCL, and the Lancet Commission reveal that people who prioritise their brain health in midlife enjoy sharper minds, better memory, and greater independence as they age. How to Protect Your Brain Your Nightly Brain Cleanse During deep sleep, your brain clears away harmful proteins like amyloid-beta, which are linked to Alzheimer’s. A major Yale study found that consistently getting less than 6 hours (or more than 9 hours) of sleep in midlife can dramatically increase your risk of dementia. Aim for 7-8 hours of quality sleep each night, and make sleep a non-negotiable part of your routine. Move with Purpose Physical activity is one of the most powerful tools for brain health. A 2024 meta-analysis found that combining aerobic exercise with balance training in your 40s and 50s can boost cognitive function by up to 25% and reduce fall risk by 40%. Eat to Nourish Your Mind Not all foods are created equal when it comes to dementia prevention. The MIND diet, a blend of the Mediterranean and DASH diets, has been shown to cut dementia risk by over 50%. It focuses on: – Leafy greens (spinach, kale) most days – Berries (especially blueberries) several times a week – Nuts (like walnuts) regularly – Olive oil as your main fat – Whole grains, beans, and fish often. Hot Tip 🔥 If there’s one thing that could have the biggest impact on preventing dementia, it’s sugar! In 1700, apparently we averaged 1.8 kilos of sugar / person / year. Today? It’s estimated at over 34 kilos per person / year. Dementia isn’t inevitable What you do in your 40s, 50s and 60s, how you sleep, move, eat, and connect, sets the stage for your 70s and beyond. Research shows that people who stay active, eat well, and manage their heart health in midlife have bigger, healthier brains later in life – even if they have genetic risk factors. And ensuring social connections, treating depression, and protecting your hearing and vision all add up to a powerful defence. Take care of your brain now, while it still feels “normal” so it stays healthy when it matters most. Because prevention doesn’t begin with a diagnosis. It begins with awareness. And action. At Be Well, we’re here to help you make these science-backed changes, one habit at a time. That is why one of our mantras is ‘make your Lifestyle your main Medicine’. The choices you make today are the greatest gift you can give your future self. Let’s shape a brighter, sharper future starting now. See you at Be Well again soon! Navigate to more articles! PrevPreviousYou’re Not a Bear! Why not to hibernate this winter Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia. Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.
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