OLADIPUPO JOHN SHOTADE, 20084356 #Health head habits

Do you want to keep your mind sharp in the long run? Brain injuries and cognitive decline can be avoided by wearing a helmet. A lack of exercise, a poor diet, the use of certain medications, and other factors, on the other hand, can all jeopardize brain health. Dr. Eric B. Larson is a senior investigator and former executive director of the Kaiser Permanente Washington Health Research Institute. He provides these brain-protection suggestions. Together, these strategies may even help to prevent or delay the onset of dementia as people age.

Get regular exercise:

Walking, for example, lowers the risk of developing dementia. Several studies, including one from the Kaiser Permanente Washington Health Research Institute, show that exercising for at least 15 minutes three times a week reduces the risk of dementia by 30% to 40%.

Choose an enjoyable activity such as hiking, bicycling, swimming, aerobics or water aerobics, weight training, or stretching.

Control the risk for heart problems:

Cardiovascular conditions, such as high blood pressure, high cholesterol, diabetes, and irregular heart rhythm, can increase the risk of dementias such as Alzheimer's. Reduce the risk by eating a healthy diet, quitting smoking, and engaging in regular physical activity.

Manage blood sugar levels:

Diabetes-related high blood sugar has long been linked to an increased risk of a variety of health problems, including Alzheimer's disease and other dementias. However, in 2013, a team of researchers from KPWHRI and the University of Washington discovered that high blood sugar increases the risk of these conditions even in the absence of diabetes. That's another reason to avoid sugary foods and drinks, such as sweetened sodas.

Reduce or stop using certain medications:

People should be aware of the prescription and over-the-counter medications they are taking, especially if they are taking them long-term for chronic conditions. Avoid dangerous drug interactions and overmedicating, which can result in memory problems and dementia.

Some medications are particularly hazardous to brain health. Dr. Larson's and others' research indicates that anticholinergics are associated with an increased risk of developing dementia. Some anticholinergic medications are used to treat depression, bladder activity, allergies, and sleep problems. Diphenhydramine, also known as Benadryl, is a common anticholinergic found in over-the-counter medications.

If anyone is taking an anticholinergic, they should read the FAQs and talk to their doctor about other options.

Limit stress and get enough sleep:

When we are stressed, we produce a hormone called cortisol, which has a greater impact on older brains. This puts an older person's ability to recover from emotional upheaval to the test. Knowing this, it is best for older people to approach change slowly and learn coping mechanisms for anxiety or tension.

Alcohol should not be used to help relax because long-term use clearly leads to cognitive impairment. If at all, drink in moderation (1 drink per day for women, 2 for men).

Rest is essential for stress management. Inadequate sleep has been linked to slower thinking and an increased risk of dementia, according to research. Individual requirements vary greatly, but most guidelines recommend 7 to 9 hours of sleep per night. People who have difficulty sleeping frequently do not need to.

Avoid all types of head injury:

Whether people are competitive athletes, participate in sports for fun, or exercise for health, taking precautions to avoid head injuries should be part of their daily routine. Evidence suggests that a concussion can harm the brain in both the short and long term. In fact, childhood head injuries have been linked to an increased risk of dementia, including Alzheimer's disease, in old age.

Wear a strong helmet when biking, skiing, skating, or participating in other sports to protect the head from bumps and bruises. Drive carefully to avoid traffic accidents. And to avoid falls:

• If necessary, wear glasses or contact lenses. 
• Wear lace-up or Velcro shoes with solid heel support.
• Instead of walking barefoot or in stocking feet, wear shoes indoors.
• Avoid medications or alcoholic beverages that cause dizziness or unsteadiness.
• If necessary, use a cane or walker.
• Remove trip hazards such as electrical cords, loose rugs, slippery bathing surfaces, and poorly lit walkways from the home.