Dr. Saurabh Sethi, a gastroenterologist trained at Harvard and Stanford universities, shared some science-backed tips for brain health, emphasizing ways to prevent and reduce the risk of dementia. Dementia is a general term that refers to impaired memory, thinking, or decision-making abilities that interfere with daily activities. Alzheimer’s disease is the most common type of dementia, affecting around 10 percent of those aged 65 and older in the U.S. According to the CDC, there were an estimated 5 million adults in the U.S. with dementia in 2014, with projections indicating this number could nearly triple to 14 million by 2060.
One key tip for maintaining brain health is to limit alcohol consumption, as chronic alcohol use can lead to neurotoxicity and brain tissue loss, particularly in memory-associated regions such as the hippocampus. Even having just one alcoholic drink per day regularly can result in brain shrinkage, according to Sethi. Another important aspect of brain health is ensuring sufficient sleep, as deep sleep allows the brain’s glymphatic system to clear neurotoxic waste products, reducing the risk of dementia. Getting seven to nine hours of sleep each night is crucial for toxin clearance and dementia prevention.
Consuming neuroprotective foods such as walnuts, berries, salmon, leafy greens, and dark chocolate can also lower the risk of dementia. These foods are rich in polyphenols, omega-3 fatty acids, and other bioactive compounds that reduce neuroinflammation, improve cerebral blood flow, and combat oxidative stress. Additionally, omega-3 fatty acids and Vitamin D have neuroprotective effects that help modulate inflammatory pathways, support synaptic plasticity, and promote neuronal survival, collectively reducing the risk of neurodegenerative diseases like dementia. Limiting sugar intake is also important, as excess sugar consumption can lead to brain inflammation, activation of pro-inflammatory pathways, and increased production of cytokines, all of which contribute to neuronal damage and cognitive decline.
If you have health-related questions or dilemmas, you can reach out to experts through Newsweek for advice. By following these science-backed tips for brain health, including limiting alcohol consumption, getting sufficient sleep, consuming neuroprotective foods, and managing sugar intake, you can help keep your brain in top shape for longer. With the prevalence of dementia on the rise, taking proactive steps to maintain brain health is essential in promoting overall well-being and cognitive function. Dr. Saurabh Sethi’s insights provide valuable guidance for individuals looking to support their brain health and reduce the risk of dementia as they age.
