5 Practical Tips to Lower the Brain Atrophy Risk

According to the National Institute of Neurological Disorders and Stroke, brain atrophy or cerebral atrophy is a typical characteristic of numerous disorders that affect the brain. Tissues affected by atrophy result in the loss of cells. Therefore, in brain tissue atrophy, neurons are loss and the connections between them. It means that the brain has shrunk, locally or in its entirety, which reduces the functions of the brain controls. Diseases may include or be related to strokes, traumatic brain injury, motor coordination, genetic mutations, and lesions in cerebral tissue. Although the condition is degenerative, there are practical ways to lower the risk of acquiring it.

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1. Reduce Brain Shrinkage by Gardening

In a study presented at the Annual Academy of Neurology, researchers presented that older people who did moderate to high-level exercise every week have a brain age that is four years younger than those who did not exercise. The exercise includes gardening, walking, and dancing in this physical activity. The study also showed that active adults had larger brains than their inactive peers.

2. Get Enough Sleep

As people age, getting enough sleep is a struggle. Although it is an undeniable fact, a number of studies have proved that poor sleep patterns could lead to illnesses related to the brain such as Alzheimer's and dementia. Therefore, this problem should be addressed early on to prevent sleep deprivation.

Some of the sleeping habits to follow include establishing a regular sleep schedule, avoiding using electronic gadgets in bed, creating a bedtime ritual, and relaxing in another room when anxiety attacks to calm yourself before going to bed.

3. Avoid Toxins to Maintain Good Cellular Health

Taking care of cells is necessary to improve brain health. One of the manageable ways to do it is by avoiding toxins and pathogens that are toxic to neurons and glial cells. Abstaining from cigarette smoking and excessive alcohol use are two lifestyle choices that must be implemented to maintain a healthy brain.

However, Dr. Mehmet Yildiz wrote that additional measures are necessary to address the toxicity problem. He stated that the self-healing mechanism known as autophagy must be activated. To activate autophagy, a person must fast for an extended period of time, drink plenty of water, engage in rigorous workouts, and use a dry sauna.

Improving mitochondria is another cellular health consideration that he cited. Thousands of these organelles are found in brain cells and are used to generate energy. The brain relies heavily on mitochondria for energy production. The brain, as we all know, is energy-hungry, which means it absorbs more energy than any other organ.

To improve mitochondrial health, he suggested reducing body fat percentage and increasing lean muscle, leveraging the power of hot and cold therapy, and fixing vitamin D, B12, and magnesium deficiency.

4. Control Blood Pressure

Controlling blood pressure is essential to prevent high blood pressure that causes harm to the arteries, kidneys, eyes, and brain. Eating a heart-healthy diet such as the DASH diet or Mediterranean diet can help lower blood pressure. Increasing potassium intake from food and reducing your salt intake also helps.

5. Increase Social Engagements

In a study published in the Journal of Gerontology: Psychological Sciences, researchers found that people who reported higher levels of social interaction had more robust gray matter in dementia-relevant brain areas. The research concludes that it is critical for people of all ages to find safe and balanced strategies to maintain social connections.

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Slow Down Memory Decline

Changes in the body are normal, but maintaining a healthy memory is one of those changes that should not be overlooked. The good news is that memory loss is avoidable. If you are not already active in the activities listed above, begin today to live a healthier lifestyle.