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Brain Health
This leaflet gives a quick summary of the things we can all do to improve our brain health and reduce our risk of developing dementia.
Diet
The best evidence for brain health is the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay)
Search online for "MIND diet" for more information.
Physical Activity
Regular physical activity is one of the best things that you can do to reduce your risk of developing dementia Moving more and doing regular exercise you enjoy, even something as simple as going for a walk can help.
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Eyesight and Hearing
Uncorrected hearing loss and poor eyesight has been linked to an increased risk of dementia. Regular checks (every two years) and wearing the correct glasses or hearing aid is very important.
Sleep
Sleep is important to a number of brain functions and can remove toxins in your brain 6-8 hours of undisturbed sleep is best for brain health.
Physical Health
What is good for the heart is good for the brain It is important to manage any conditions we might have, such as diabetes, high blood pressure or high cholesterol, for good brain health
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Dehydration
Our brains are 75% water, so it is important to make sure we are drinking enough: even 2% dehydration can cause difficulties with concentration, attention and memory We should aim to drink 6 to 8 cups or glasses of fluid a day. Water, lower-fat milk and sugar-free drinks, including tea and coffee, all count.
www.nhs.uk/conditions/dehydration
Alcohol
The maximum recommended amount of alcohol per week is 14 units, with 2-3 alcohol free days per week Not sure how many units you are drinking? Try this:
alcoholchange.org.uk/
Smoking
People who smoke are at more risk of conditions such as dementia and stroke Want to quit smoking?
www.livewelldorset.co.uk/stop-smoking
Mood & Stress
Feeling worried or stressed can influence your ability to focus, remember and get everyday tasks done Chronic stress and untreated depression can increase our risk of developing dementia Your mental wellbeing matters.
www.ageuk.org.uk/information-advice/health-wellbeing/mind-body/mental-wellbeing
Social isolation
Social isolation has been linked to reduced brain regions for thinking and emotions, and an increased risk of dementia.
Loneliness can increase depression or anxiety.
Social contact helps with resilience against these effects on the brain and help relieve stress.
Keep in touch with the people who matter to you
Brain Exercises
If you do games and puzzles because you enjoy them, then certainly continue, although it is unlikely to reduce risk of dementia Although the evidence on the benefits for our thinking skills is still incomplete, there are good reasons anyway for taking up entirely new activities – benefits such as increased engagement with other groups of people and the development of new skills.
Brain exercises: How to keep your brain active | Age UK
Can we protect our thinking skills as we age?
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Managing the risk of dementia
Dementia can affect anyone and many of the risks cannot be avoided. However there are things you can do to reduce your risk of developing dementia.
Managing the risk of dementia | Alzheimer's Society (alzheimers.org.uk)
Research
If you would like to learn more about keeping your brain healthy and contribute to...