Tip #1: Look after medical conditions

See a doctor, get regular checkups, get blood tests and if there are medical conditions, get them treated.

Many medical conditions affect the brain. For instance, sleep apnea: if you snore a lot, you may have sleep apnea. People with untreated sleep apnea are often groggy during the day, and their memory is impaired.

Low thyroid, low B12, kidney disease and a host of other conditions can affect the brain, affect memory and make any dementia or brain changes worse. It’s important to see a doctor, get tested and treat any existing or new conditions.

Tip #2: Get enough sleep

Getting less than six hours of sleep a night increases the risk of dementia. Sleep appears to be beneficial for the brain. Toxins are cleared out of the brain during sleep. This includes amyloid, which accumulates in Alzheimer’s disease.

Get at least seven hours of sleep, if possible. Eight hours of sleep a night is ideal.

Good sleep hygiene is important. This includes being in a comfortable room and removing the television from the bedroom.

Tip #3: Exercise

Nothing is more effective than exercise in terms of reducing brain aging, increasing blood flow to the brain and decreasing the risk of developing dementia as we get older.

Everybody should ideally be getting 150 minutes a week of moderate exercise.

Starting to exercise can take up to five years off your mental age.

Tip #4: Dental hygiene

Brush your teeth and floss at least once a day.

If you don’t brush and floss your teeth regularly, there will be low levels of inflammation in your mouth. This inflammation then influences your brain.

It has been shown that people who look after their teeth and floss every day have a lower risk of getting Alzheimer’s disease.

Tip #5: Stimulating activities

Do things that are mentally stimulating and enjoyable, whether it’s playing cards, going to lectures or reading books.

Keeping mentally active with age is important, especially after retirement. Research shows that people who engage in mentally stimulating jobs, hobbies and activities have a reduced risk of getting Alzheimer’s disease.

Even more beneficial is getting a higher education and going to classes.

Tip #6: Treat hearing loss

There are about 10 times as many people with reduced hearing among those over age 65 as there are people who have hearing aids. That means many people have reduced hearing and don’t get it treated.

Having reduced hearing increases the risk of getting Alzheimer’s disease. Getting the necessary hearing aids is a way to prevent Alzheimer’s disease.

There are two reasons for this. First, people with untreated hearing loss withdraw socially. Second, hearing the world has a beneficial effect on the brain.

If people tell you that you’re not hearing them, you should get your hearing tested. If your hearing is reduced, consider hearing aids.

Tip #7: Eat a healthy diet

This means a diet with less red meat, more vegetables, more fruits and less fat.

The Mediterranean diet and the MIND diet call for more fish, more chicken, less red meat and more vegetables. These things are good for the brain. They provide brain nutrition.

Following the Brain Health Food Guide recommendations is believed to reduce the risk of getting Alzheimer’s disease.

Tip #8: Remain socially active

People who become isolated and lonely are much more likely to develop dementia as they get older than people who remain socially active.

It is important to go out, see friends, see family and maintain a social network.

It’s not only good psychologically, but also for brain health.

Tip #9: Find meaning in life

People who say they have a purpose in life and who have a reason for getting up every morning are less likely to develop dementia.

It is important to think about what can give your life more purpose.

One answer is volunteering. People who go out and volunteer in the community, volunteer to help people they know or volunteer at Baycrest Hospital report having a better purpose in their life.

Tip #10: Decrease stress

Some degree of stress is necessary in everyone’s life. However, too much stress is bad for the brain, particularly as we age. Stress can shrink parts of the brain involved in memory.

If your stress levels are high, consider the following approaches to stress reduction:

• Meditation
• Relaxation
• Therapy
• Changing life circumstances to make them less stressful

Tip #11: Protect the heart

What’s good for the heart is also good for the brain. What is bad for the heart?

• High blood pressure
• Smoking
• High cholesterol
• Being overweight

If you have any of the above, it is important to think about what you can do to help your heart.

Exercise is important, but it is also important to see a doctor. If your blood pressure or cholesterol is high, it should be treated.

Tip #12: Prevent diabetes and obesity

It is important to look at lifestyle factors that contribute to diabetes and obesity, as these factors affect blood flow in the brain.

Preventing diabetes, reducing weight and preventing blood sugar from becoming too high are good for the brain. It is important to look at your weight, lifestyle, diet and activities, and make a commitment to improving your health.

If you do have diabetes, it is essential that you see a doctor regularly and manage your blood sugar.

Tip #13: Treat depression

People may develop depression as they get older due to changes in life, decreased social contacts, isolation and sometimes the loss of a spouse.

Depression is believed to be a risk factor for developing dementia and Alzheimer’s disease.

Depression is a medical illness. It should be discussed with a doctor and treated. As depression lifts, dementia risk decreases.

Tip #14: Avoid sedatives

While sleep is important, sedatives and sleeping pills, particularly when taken every night, accumulate in the brain and affect memory.

There are many other ways to encourage sleep, such as a healthy lifestyle, good sleep hygiene, nighttime activities and even a glass of warm milk.

There are many other medications that may also affect the brain. If you are uncertain, speak to a pharmacist or doctor.

Tip #15: Avoid excess alcohol

A little bit of alcohol may be beneficial for the brain. The estimate is approximately half a glass of wine a day, but no more.

Drinking more than the recommended amount of alcohol per day has a detrimental effect on the brain. It increases dementia risk and the chance of memory loss.

It is important to look at alcohol intake and reduce it if necessary.