Do you ever find yourself yawning throughout the day, desperate to find the nearest couch so you can have a quick nap? Excessive daytime sleepiness might be more than just getting up too early or not sleeping well. It could be an early warning sign that your brain is shrinking and your risk for developing dementia or Alzheimer’s is increasing. In fact, your risk of developing Alzheimer’s skyrockets past the age of 50, making it a major concern as you get older.
A study by researchers from the Mayo Clinic has indicated that healthy individuals who experience abnormal sleepiness and fatigue during the day often score lower on cognitive tests, and display more brain shrinkage than the average person of the same age. They found that this brain shrinkage was particularly evident in areas of the brain associated with Alzheimer’s, aging, and disease.
Lead author, Diego Z. Carvalho, MD, explained that their results could help identify those who may be more susceptible to the risk of dementia before symptoms even appear, allowing for early intervention and prevention.
However, daytime sleepiness is not the only thing to consider when it comes to dementia prevention. There are a lot of scientifically proven methods to help prevent dementia, and some are simple changes you can make immediately.
Switch Up Your Diet
Your diet can play a significant role in your brain health. One simple change is to incorporate more fish into your meals, especially salmon, which is high in omega-3 fatty acids. Consuming fish at least once a week is highly beneficial and a great way to aid in the prevention of dementia.
Switching to a Mediterranean diet is another great way to maintain your cognitive abilities. This diet is rich in vegetables, fruits, whole grains, and healthy fats, and has been linked to a 50% reduction in the risk of developing Alzheimer’s.
Get Moving and Stay Social
One of the best things you can do to keep your brain in top shape is to exercise daily. Even a power walk can make a significant difference in your overall brain health. Keeping up with physical activity not only prevents dementia but also helps to maintain overall health and well-being.
Staying social is another important factor in mental health. Frequent socialization can reduce your risk of dementia by 26% or more. Regularly connecting with friends, engaging in group activities, and enjoying hobbies can greatly contribute to the prevention of dementia.
Vitamin D and B-vitamin Supplementation
Many studies have shown a link between low vitamin D levels and higher risk of Alzheimer’s. Ensuring that you get enough sunlight or supplementing with vitamin D can reduce your risk by a considerable 69%. Taking B-vitamins can also be beneficial, as they’ve been linked to a 90% reduction in brain shrinkage.
Avoiding Brain-shrinking Medications
There are certain medications, such as anticholinergic drugs commonly found in over-the-counter cold, allergy, and sleeping pills, that can lead to brain shrinkage. Be sure to thoroughly read medication labels and consult with your healthcare provider to avoid any potential negative effects on your cognitive abilities.
By making these simple changes to your lifestyle, you can greatly impact your brain health for the better. And who knows, tackling your daytime drowsiness might also reduce your risk of cognitive decline and lead to a healthier, more mentally acute life.
