[Lifestyle] Poor brain health habits increase the risk of dementia

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Reducing your risk of dementia starts with your daily habits. While you may not be able to change some of your dementia risk factors, such as your age and family history, you have the option to stop some of the bad habits that increase your risk of dementia. During the following lines, you can identify some of these bad habits that negatively affect brain health.

Eating a diet rich in saturated fats:
You may already know that a balanced diet is essential to the health of your heart and weight. But sometimes you may not care about the benefits of food for the brain. The brain needs healthy fats, lean protein, vitamins, and minerals to function properly. A review of research published in the Journal of Neurobiology of Aging found a link between saturated fat intake and an increased risk of cognitive problems, including dementia.

The best nourishment you can give your brain is a diet full of fruits, vegetables, nuts and grains. Replace saturated fats with healthy fats, such as olive oil, reduce red meat intake, and choose other lean protein sources including chicken and fish.
Too much sugar:
One reason you might reduce your sugar intake is that a diet high in sugar can lead to dementia. Researchers from Bath and King's College London tested brain samples from 30 individuals, some with and some without Alzheimer's, for the presence of sugar molecules in the individual's system. During this research, researchers were able, for the first time, to link high blood sugar to Alzheimer's disease.
Ignoring chronic illness
Untreated high blood pressure and diabetes are two of the biggest risk factors for developing dementias such as Alzheimer's disease. Diabetics are 73% more likely to develop dementia than people without diabetes. Also, high blood pressure in middle age also increases the risk of Alzheimer's disease and vascular dementia. For both diseases, managing them with medications, diet and exercise can greatly reduce the risk of dementia. Also, patients who visit doctors regularly are less likely to develop dementia, as high blood pressure and diabetes can be adjusted with a doctor's follow-up.
smoking:
Cigarettes and cigarette smoke contain more than 4,700 chemical compounds, including some that are highly toxic. Studies have shown that people who smoke are more likely to develop all types of dementia, and have a much higher risk, up to 79%, of developing Alzheimer's disease specifically. The good news is that after you stop smoking your risk of dementia will decrease, so the sooner you quit the better.
Lack of physical activity:
Research has found that there is a link between Alzheimer's disease and lack of physical activity. Research shows that exercise benefits the brain and can reduce the complications of aging and age-related diseases. When exercise pumps oxygen and blood to your heart and muscles, your brain benefits, too. The World Health Organization recommends that adults get at least 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous exercise, each week, which is the equivalent of exercising 30 minutes a day about five times a week.
Lack of mental stimulation:
Just as it is important to exercise, it is just as important to exercise your mind. Spending more time clinging to your sofa may increase your risk of dementia. Research indicates that keeping the brain active appears to increase its vitality and may build up its reserves of brain cells and connections. You can get these benefits through some very simple ways, such as: completing a jigsaw puzzle or crossword puzzle, playing games that require strategic thinking like chess, or learning a new thing or skill.
Unit:
Research published in Gerontology in 2018 found an association between loneliness, social isolation and an increased risk of dementia. This is consistent with previous research that lonely people have a double risk of developing Alzheimer's disease compared to their social peers. Even if you're an introvert and enjoy your time on your own, try to put more effort into pursuing social activities to get important benefits for your brain health.
Not getting enough sleep:
Research links sleep problems, such as insomnia and obstructive sleep apnea, on the one hand, and an increased risk of Alzheimer's disease, on the other. Additionally, a recent study estimated that 15% of Alzheimer's cases may be attributed to sleep problems. Another research published in 2016 in Alzheimer's & Dementia involving nearly 7,500 women found that an average of less than six hours of sleep per night increases the risk of dementia by 36%. To reduce this risk, establish a bedtime routine, maintain a regular sleep schedule, and treat sleep disorders such as sleep apnea. You should also not exercise or eat within two to three hours before bed, as both can interfere with sleep.
Sleeping too much:
Researchers found that sleeping more than eight hours a night increases the risk of developing dementia by 35%. Using certain types of sleep aids, such as medication, to get enough sleep can also be a problem. These drugs decrease the same chemicals in the brain that Alzheimer's drugs are designed to increase. So, before taking a sleep aid, talk to your doctor and see if you're taking sleeping pills or not. You may be able to try other behavioral things to improve your sleep habits, such as relaxing, not using electronic devices, or taking a warm bath before bed.
Overeating and eating fast food:
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