Summer brings about many changes: to our daily routines, our energy levels, and our habits. It’s a time to switch off and relax, but it can also be a great opportunity to look after your brain. Here are some tips based on an article by one of the most prestigious health research groups.
Spending time with friends and family
Although it may not seem like it, chatting with friends and family can be extremely beneficial for the brain. You don’t need to have complex conversations or ones focused on memory: simply by sharing experiences and paying attention to the other person, the brain is stimulated and protected against neurodegenerative diseases.
We call these protective mechanisms ‘cognitive reserve’. Cognitive reserve can be understood as a ‘buffer’ that helps the brain protect itself against damage. The factors most commonly associated with it include learning and memory training, but a study showed that high levels of social contact were also linked to greater long-term cognitive reserve. So, when you meet up with friends, you’re also doing your brain a favour.
Be careful with alcohol and other substances
Excessive alcohol consumption can gradually take its toll on the brain, impairing its function over time. A study involving more than 31 million people found that alcohol abuse is associated with an increased risk of dementia.
The keyword here is ‘abuse’: having a vermouth now and then or enjoying the occasional drink is not a problem. To give you an idea, consumption considered to be at risk is roughly equivalent to 15 beers, 13 glasses of wine, or 7 cocktails a week. Even so, alcohol carries other health risks, so moderation is always the best approach.
Eat a diet rich in vegetables
It is no coincidence that the WHO has recommended the Mediterranean diet to reduce the risk of cognitive decline and dementia. Eating plenty of vegetables, pulses, fruit, seeds, whole grains, and olive oil reduces the risk of developing neurodegenerative diseases. A study involving nearly 1,000 people found that those who consumed more green vegetables were less likely to develop cognitive decline four years later. You don’t have to eat only salads! Pa amb tomàquet, escalivada, suquet de peix, or gazpacho are excellent examples of the Mediterranean diet.
Get out of the house
In addition to its other benefits, exercise helps reduce the risk of dementia. Like many things in science, measuring the impact of physical activity on mental health is complex, but one research followig 191 women for 44 years found that those who exercised little had a 32% chance of developing dementia, while those who were fitter had only a 5% chance. You don’t have to run a marathon: walking around town, strolling in nature, or swimming in the sea are perfect activities for taking care of your body and bran.
Prevent accidents
Although it may seem obvious, a great way to protect your brain is to avoid hitting your head. Accidents involving cars, motorcycles, bicycles, boxing, horse riding, or other recreational activities are strongly linked to dementia, especially shortly after the accident. Therefore, it’s always advisable to exercise caution when going out. There’s no magic bullet to prevent dementia, but as science advances, we learn more about how to prevent it, and all these small actions can help improve the quality of life for you and your loved ones. If you’d like to learn more, don’t miss our article on how to adapt your vacation plans when caring for someone with Alzheimer’s.
