How to Maintain a Healthy Brain to Reduce the Risk of Dementia

Highlights

  • develop cognitive reserve
    • conditions: novelty, diversity, repeated practice, complexity, progression of complexity
  • memory optimization techniques
    • peg method
      • choose pegs, eg. gun, a shoe, a tree and a door
      • entwine the things you have to do
        • make it memorable, e.g. funny
    • Memory Palace (Method of Loci)
      • highly familiar places
      • e.g. locations similar to pegs
  • recommendations
    • socialize
    • Foods to include:
      • Green leafy vegetables and other preferably non-starchy vegetables
      • Spices and herbs
      • Legumes and beans
      • Wholegrains
      • Cold-water fish – salmon, tuna, sardines and the like
      • Olive oil
      • Poultry
      • Nuts and seeds
      • Berries
    • Foods to be wary of:
      • Processed and sugary foods
      • Dairy and red meat