According to the latest calculations, about 1.8 million people in Germany live with dementia. Most of them suffer from Alzheimer’s disease.
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London neuroscientist Agnieszka Butter told the British online publication “The Telegraph” about the habits she follows to keep the brain active for as long as possible and reduce the risk of dementia.
She pays special attention to the first hours of the day. These ten habits, according to her, are part of a brain-friendly morning.
1. Wake up without a phone
The neuroscientist consciously avoids blue light from technical devices in the bedroom. Therefore, instead of reaching for a smartphone, she uses a classic alarm clock.
2. Drink water immediately after getting up
First, she drinks a glass of water that she places next to the bed the night before. This immediately supplies the body with fluids, which can help prevent dehydration, maintain concentration, and memory.
3. Practice “box breathing”
Later, she applies the so-called “box breathing” – a controlled breathing technique. Three cycles according to the scheme: inhale for four seconds, hold the breath for four seconds, exhale for four seconds, and hold the breath again for four seconds, can help reduce stress and calm the nervous system.
4. Make the bed
The neuroscientist considers the first 30 minutes of the day very important. Therefore, making the bed becomes a small, clearly completed task that provides structure and serves as a counterbalance to constant multitasking.
5. Drink plenty and use herbs purposefully
For a brain-friendly start to the day, Butter drinks about 1.5 liters of fluids in the morning, as she says. Among them are hot water with lemon and herbal teas. She alternates rosemary, thyme, chamomile, and sage, associating these plants with possible effects on concentration, memory, relaxation, or sleep quality.
6. Eat brain-friendly breakfast
For breakfast, she chooses nutritious products. Among them are eggs, an important source of choline. Choline helps produce acetylcholine – a neurotransmitter important for memory, learning, muscle movements, and heartbeats.
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Her diet also includes sardines because of their omega-3 fatty acids, seasonal berries, and dark fruits rich in polyphenols. These substances are associated with supporting cognitive health.
7. Supplement with vitamin D3
From dietary supplements, she only takes vitamin D3. In her opinion, many people get too little sunlight for the body to produce enough of this vitamin on its own.
A study published in the American Academy of Neurology journal “Neurology” shows that higher vitamin D levels in middle age may later be associated with lower tau protein deposits in the brain. Tau deposits are considered an important marker of dementia.
8. Activate lymph areas and massage the head
Before starting work, she briefly takes time to activate certain lymph areas with her hands – above the collarbone, under the jaw, and behind the ears. This is complemented by a scalp massage, which should stimulate blood circulation.
9. Stay active during work
Butter avoids prolonged sitting as much as possible and regularly stands up during work. About every 45 minutes, she moves, drinks water, or does a few sit-ups to activate blood circulation.
10. Consciously use the senses
The neuroscientist says she goes for a walk every day. She consciously does not use headphones to hear the surrounding sounds and pays attention to the scents of flowers and herbs. According to her, the sense of smell is an important part of cognitive stimulation.
Six symptoms often begin before dementia
One of the most important findings in recent years is that the disease often starts much earlier than the first memory problems. Possible early signs include:
REM sleep behavior disorder;
loss of smell;
constipation;
blood pressure fluctuations;
dizziness;
symptoms of depression.
Many of these ailments are initially not associated with a later dementia diagnosis. Scientists increasingly believe that the main disease processes may begin years or even decades before the official diagnosis.
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