Health: A Grey Matter

New research suggests up to 40% of dementia cases could be avoided, so what can you do to protect your brain? 

Make friends 

Loneliness more than doubles the risk of developing late-life dementia, while having strong social networks helps build ‘cognitive reserve’, a mental resilience to brain ageing. 

There is an epidemic of loneliness in our modern age, but it is vital to seek contact with other humans... we are social animals after all. 

Whether it’s a weekly coffee with a friend or regular group activities,such as reading clubs or bridge, which also encourage cognitive engagement, the key is to find something you enjoy doing with others. Look out for action groups and organisations on the Island that are active in creating friendly social connections. 

Get a pet 

Owning a pet, particularly a dog, has been shown to slow cognitive decline. Pet owners benefit from increased serotonin levels, reduced loneliness, and the mental stimulation of talking to their furry companions. Studies have shown that pets were associated with better verbal memory and fluency, particularly among older adults living alone. 

Live in harmony 

Harmonious relationships are vital for happiness and brain health. Prolonged conflict activates stress hormones that accelerate brain ageing and inhibit neurogenesis, the formation of new brain cells. 

A supportive relationship, on the other hand, fosters brain health and resilience against age-related memory decline. Also, never underestimate the importance of laughter, which releases dopamine and serotonin, essential for brain health. 

Exercise your brain 

Daily puzzles, board games, or learning a new language or skill can significantly bolster cognitive function. These activities stimulate synaptic connections and improve processes like memory and focus, helping the brain resist diseases like dementia. 

Also, reading hard-copy books or pursuing a passion keeps the brain engaged and boosts longevity. 

Exercise your body 

Activities like gardening or dancing increase levels of brain-derived neurotrophic factor (BDNF), which promotes the growth of new neurons and stronger synapses. 

Make healthy lifestyle changes 

Starting the day with a protein-rich breakfast stabilises blood sugar levels, while reducing refined carbs can lower the risk of cognitive decline linked to metabolic health. 

Take supplements such as vitamin D, which especially when paired with vitamin K, may help prevent dementia – research suggests low vitamin D levels are common among those with Alzheimer’s. 

Also ensure you manage stress as this is known to harm brain function by raising adrenaline levels and impairing sleep. Limiting stressors and avoiding excessive social media use can help.

Sleep on it 

Finally, good sleep allows the brain to clear toxins, aiding recovery and reducing cognitive decline. So, develop good sleep hygiene with a regular routine, total darkness and peace and quiet. Your brain will thank you.