People who walk about 9,800 steps — around five miles — a day are 51% less likely to develop dementia than those who don’t walk often, a 2022 Harvard study found.
“Physical activity increases blood flow to the brain, promotes new brain cell growth and cognitive function,” Grunch explained in a TikTok with 554,400 views .
“Seven to nine hours of sleep per night can increase memory consolidation, information processing and increase toxin removal from the brain,” Grunch said.
Anything less may spell trouble. A 2021 Harvard Medical School study found that people who log less than five hours of slumber a night are twice as likely to develop dementia than those who sleep six to eight hours.
Eat a healthy diet
“Fueling your brain with veggies, fruits, whole grains, lean proteins and healthy fats can provide optimum cognitive function,” Grunch advised.
The MIND diet, a blend of the Mediterranean diet and the DASH diet (to ease high blood pressure), was developed specifically for brain health.
The MIND diet emphasizes green leafy vegetables — the darker the better, like kale, spinach and collard greens — and berries over other fruit.
Challenge your mind
“Engaging your brain in puzzles, crosswords or new activities can help keep your brain sharp,” Grunch urged.
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