Dementia It affects approximately 55 million people worldwide and its prevalence is steadily increasing as the world’s population ages. Although genetic factors significantly influence the risk of developing dementia, experts emphasize the crucial role that lifestyle choices can play in delaying, or even preventing, its onset. Adopting healthier habits can positively impact brain health and reduce the risk of cognitive decline. Dr Claire Steves, professor at King’s College London and renowned expert on aging and health, recently highlighted practical strategies to protect and improve cognitive function. His ideas highlight the importance of proactive measures to promote long-term mental well-being.
The surprising truth about dementia: It’s not all in your genes!
Dementia is an umbrella term for disorders affecting memory, thinking and behavior. Alzheimer’s disease is its most common form, but other types, such as vascular dementia, also have a significant impact on global health. Although family history and genetic predisposition contribute to the risk of developing dementia, lifestyle choices can play an equally vital role.
Speaking on the recent episode of the ZOE Science and Nutrition podcastExplains Dr. Steves: “What I realistically tell patients is: it’s about introducing as many different colors of fruits and vegetables into your diet as possible and making sure you’re getting good vegetable fats in your diet, because the the brain is extremely metabolically active. It needs a lot of nutrients.”
The power of the Mediterranean diet
One of the cornerstones of Dr. Steves’ advice is the adoption of a Mediterranean dietlong praised for its heart health benefits. This diet emphasizes fruits, vegetables, whole grains, nuts, seeds, olive oil and lean proteins, especially fish. It limits processed foods, red meats and refined sugars.
Research consistently shows that this approach supports heart and brain health. The brain, which needs a constant supply of nutrients and oxygen, nourishes itself with polyphenols, omega-3 fatty acids and flavonoids abundant in Mediterranean foods. These nutrients improve vascular health and can even slow age-related cognitive decline.
The expert emphasizes the importance of eating a variety of colorful foods, explaining that natural pigments often mean the presence of beneficial phytonutrients. “There is evidence that flavonoids are truly key phytonutrient for brain development,” she explained. For anyone looking to optimize their brain healthincorporating foods like berries, leafy greens, tomatoes and nuts into their daily meals is a good place to start.
Exercise: a cornerstone of brain health
Although diet is the foundation of dementia prevention, physical activity is another crucial pillar. Dr. Steves recommends at least 45 minutes of moderate exercise three times per weekwhich can be as simple as a brisk walk. For those not accustomed to regular activity, walking provides an accessible way to improve cardiovascular fitness and support brain health.
Exercise promotes blood flow, oxygen delivery, and neurogenesis (the growth of new neurons). These effects are essential for the preservation of memory and learning abilities. Regular physical activity also reduces the risk of diseases such as high blood pressure and diabetes, which are known to contribute to cognitive decline.
Connecting vascular and cognitive health
A healthy brain depends on healthy blood vessels. Dr. Steves draws attention to the connection between vascular health and cognitive function, urging individuals to adopt habits that promote cardiovascular well-being. These include managing cholesterol levels, maintaining a healthy weight and avoiding smoking.
“If you eat a diet that’s good for your heart, it’ll be good for your brain and it will reduce the balance of things that are happening in your brain that could be linked to Alzheimer’s disease,” she said. declared.
Proactive measures for a better future
Although the fight against dementia requires continued research and innovationThese evidence-based lifestyle adjustments offer individuals a promising avenue to reduce their risk. Adopting a Mediterranean diet, staying physically active, and prioritizing heart health are accessible strategies that can make a significant difference.
Dementia prevention is not just a personal journey but a societal imperative. As life expectancy increases worldwide, so does the need for public health initiatives promoting brain health. Simple habits cultivated today can have ripple effects, improving the quality of life of individuals and reducing the burden on healthcare systems.
This proactive approach to cognitive health reflects a hopeful vision of aging, in which mental clarity and vibrant living remain achievable for years to come.
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