Tips To Reduce Your Risk Of Dementia

Dementia consists of a wide variety of symptoms that are severe enough to affect thinking and social functioning, enough to interfere with activities of daily living. There are many causes of dementia, with Alzheimer’s disease being the most common cause of advanced dementia. There is still no cure for dementia, but nutrition plays an important role in preventing and slowing its progression. According to scientists, certain nutrients found in foods play a role in keeping networks of neurons and synapses flexible, helping to process information quickly and accurately. Some studies show a link between making the right food choices and delaying dementia by up to 7 years. In this article, we bring to you few tips to reduce your risk of Dementia

This requires that you diet contains brain-healthy nutrients. That is:

– Polyphenols. These are phytonutrients. There are about 8,000 different polyphenols found in plant foods.

– Antioxidant vitamins C and E.

– Vitamin B group, especially vitamins B6, B12 and folic acid.

– Omega-3 fatty acids – necessary for building and maintaining nerve cells.

All these substances can be obtained from fresh vegetables, nuts, berries, fish, chicken, yogurt and fruits.

Tips to reduce your risk of Dementia

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Maintain the type and total food intake

In principle, limiting the type and total calories aims to ensure that the food is dense in essential macro and micro nutrients. It is better if the food served is home-cooked food.

Preferably high-fiber foods (vegetables, fruit, whole grains, nuts) and reduce meat consumption. In addition, avoid dairy products and their derivatives as well as foods that are high in saturated fat and trans fat. Animal protein intake can come from fish that are high in omega-3 and DHA and low in bad fats.

Maintain vitamin adequacy

Vitamin needs for Dementia patients are vitamin E, B6, B12, folic acid, omega-3, and antioxidants. Well, this need can be fulfilled primarily from food, before looking for multivitamin supplements. So, you need to pay attention to the nutritional content of the food to be cooked with a high vitamin content.

Pay attention to the processing and presentation process

The processing process is very important, considering the number of elderly people who have difficulty chewing food. But, you need to remember that processing foodstuffs such as vegetables by boiling will reduce the vitamin B complex content.

So, before cooking separate the hard or difficult to eat. Boil it with a little water that is not too hot. Remove immediately, when the color of the leaves turns darker and before they become too soft.

Maintain a healthy digestive system

Recent research states that the health of the digestive system is an important key for the communication process of nerve cells in the brain. Consumption of foods that are good for good bacteria, such as probiotics and prebiotics from fermented foods can help the formation of good bacteria in the large intestine.

Exercise regularly

For people with Alzheimer’s disease, exercise can help delay symptoms. Follow a healthy exercise routine so that blood and oxygen can abundantly nourish the brain.

Get enough sleep

Sleep on time and get quality sleep Good sleep can help prevent early and severe Alzheimer’s disease. Because during sleep, the brain will “clean” the synapses so that the transmission of messages is smooth, filtering out unnecessary memories, and clearing amyloid β to not create plaque. 8 hours of sound sleep is ideal for dementia patients.

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