Let's learn about 4 new ways to reduce the risk of dementia.

As we age, one of the fears that comes to mind for all of us is, "Oh, will I forget everything?" It's scary to forget even the smallest things, like where your keys are or someone's name. That's the fear of dementia, a condition in which memory is gradually lost. But the good news is that unlike in the past, medical science now says that this is not just a disease that develops with age, but something that our lifestyle can have a big impact on. That means there are things we can do to reduce this risk.

Simply put, what's good for your body is good for your brain. That's the main lesson here.

Today, we're going to talk about four new ways to help you reduce your risk of dementia, based on the latest research. These are easy to incorporate into your life.

1. Are you just getting sleep? Or is it 'good' sleep?

We know that good sleep is essential not only for the brain, but also for many other things, such as happiness, immunity, diabetes, and heart disease control. But a new study suggests that both the quantity and quality of sleep are very important in preventing dementia and especially Alzheimer's disease.

There are different stages of sleep when we sleep. Of these , deep sleep and REM sleep are two very important. Because this is when unnecessary toxins that accumulate in the brain are removed and memories are consolidated. It has been found that not getting this kind of quality sleep in middle age may be a reason for the shrinkage of the parts of the brain that are damaged in Alzheimer's disease.

So, how do you know if you're getting good sleep?

It's not enough to just say, "I'm going to get 8 hours of sleep." What's important is whether you feel refreshed from that sleep. This can be done by doing something simple. Keep a diary and write down the time you go to bed and the time you wake up. Note how you feel when you wake up.

• "Do I look too tired?"
• "Or do you feel healthy and relaxed in body and mind?"
• "Do you fall asleep during the day, while working, or while talking?"

These things can help you gauge whether you're getting enough sleep at night and how good it is. You can also use a device like a smartwatch to collect data about your sleep stages. If you take this information and talk to your doctor , you can find out exactly if you have a sleep problem.

2. No need for difficult exercises, simple ones are enough!

We think that only hard, sweaty workouts can produce results, right? But when it comes to memory, it's a different story. A new study has found that even light exercise can improve memory .It can prevent memory loss.

In this study, people with mild cognitive impairment, which means they have difficulty remembering new things. This condition is a risk factor for dementia. One group of them was assigned to do vigorous exercise 3-4 days a week, while the other group was assigned to do very simple, light stretching, balance, and range-of-motion activities.

Surprisingly, after a year, the memory of both groups had not deteriorated any further . This means that the brain received the same protection whether they did light or hard exercise.

So you don't have to go to the gym and lift weights. Even something as simple as walking around the house, doing a little gardening, or doing some yoga can go a long way in protecting your brain. The most important thing is to do something .

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3. Take care of your cholesterol levels.

It has now been discovered that keeping the level of bad cholesterol , or LDL cholesterol, in your blood low can significantly reduce the risk of dementia.

This is so powerful that it can reduce risks even more than controlling blood pressure and diabetes.

How does this happen? Our brain is an organ rich in fats (lipids). Bad cholesterol (LDL) can cause inflammation in the blood vessels in the brain and interfere with blood flow. This can damage brain cells.

There is an additional benefit for those taking cholesterol-lowering drugs like Statins. Because these drugs also have the ability to reduce inflammation. But this is very important: Only your doctor can decide whether or not you need cholesterol medication, and what to use. The doctor will review your blood tests and provide you with the most appropriate treatment.

4. Some diabetes medications also protect the brain!

This is especially important for people with Type 2 Diabetes and those over the age of 50.

New research has shown that people who use two types of diabetes drugs called GLP-1 and SGLT2i have a 33% to 43% lower risk of developing dementia or Alzheimer's disease.

But there's something to keep in mind. These drugs (like Ozempic) are not medications that prevent dementia. They are medications for people with diabetes. Research is still ongoing on this. So, if you have diabetes, it's best to talk to your doctor about which medications are best for your brain health.

Ultimately, it's all interconnected. When you take care of your heart health, your cholesterol levels, your sleep, your exercise, your diabetes management, you're unknowingly protecting your brain.