31 Proven Ways to Dodge Dementia

Summary

Dementia is a spectrum of brain issues, and surprisingly, 40% may be preventable with lifestyle changes. Age is the biggest risk factor, but declining hormone levels like luteinizing hormone can be managed with ashwagandha, magnesium, and zinc. TUDCA, a compound found in bear bile, can cross the blood-brain barrier, aiding stroke recovery and improving insulin sensitivity. Milk thistle acts as an antioxidant protecting nerves and potentially reducing brain plaque, while betaine hydrochloride can improve B12 absorption, crucial for cognitive function. Air pollution and smoking increase oxidative stress and inflammation in the brain, emphasizing the need for clean air and nature walks. Progesterone levels also decline with age and play a protective role for the brain. Engaging in music and dance stimulates the brain and boosts oxytocin, reducing stress. Addressing depression, particularly with Vitamin D3, is important. DHA, an omega-3 fatty acid vital for brain structure, and zinc, a trace mineral, are critical for brain health and reducing plaque. While the drug Deprenyl inhibits neurotransmitter breakdown, natural MAOB inhibitors like noble kava exist. Silica can help chelate aluminum from the brain, and boosting NAD levels through niacin or high-intensity interval training supports energy production. Exercise is paramount, increasing oxygen and brain-derived neurotrophic factor. Mental stimulation through puzzles and learning, along with social engagement, are key for brain health. Gum health is linked to dementia, as oral bacteria can affect the brain. Non-dominant hand exercises and hypoxic training, which simulates high altitude, can stimulate brain activity and improve oxygen capacity. B12 and B1 deficiencies, often caused by poor diet or lack of stomach acid, can mimic dementia symptoms. Vitamin D3, obtained from sun exposure or supplements, is highly anti-inflammatory. Physical work and avoiding alcohol, smoking, and excessive refined carbohydrates are beneficial. Probiotics from fermented foods support the gut-brain axis. Iron overload should be avoided, and donating blood can help gauge levels. A healthy ketogenic diet and intermittent fasting improve insulin resistance and promote brain autophagy. Deep sleep is essential for brain detoxification. While genetic predispositions like the APOE gene exist, lifestyle and epigenetics are controllable factors in dementia prevention.