Declutter your brain to sweep dementia away

Your brain is like your bedroom. To keep your cognitive function working optimally, you need to clear the clutter that accumulates with time.

When you have a messy room, it’s harder to find anything inside, like the jumper hiding underneath your pillow or the notebook buried under takeaway boxes.

Similarly, metabolite proteins called beta amyloid clog up artery walls in your brain, ultimately impairing your brain’s capacity to retrieve and make new memories.

Over time, the pile-up of these junk proteins will likely lead to a neurodegenerative condition known as dementia, characterised by extreme forgetfulness¹.

While it’s natural for our cognitive ability to decline in old age, there are things you can do to slow this process and prevent the onset of dementia from taking place.

Sleep tight to win the fight

The fight against dementia is a race against time. People who do not form the habit of good sleep in their 30s and 40s could find themselves with dementia in their 60s. If you are within this age range, establishing a brain-friendly habit in the next 10 to 20 years is crucial to maintaining brain performance.

Sleeping well also lets you hold off multiple “enemies” by lowering the risk of critical illnesses like cancers, heart attack, diabetes, and stroke.
Ready to reap the benefits of quality bedtime? Set up the right environment for a good night's rest with a few simple tips.

While managing cognitive decline is part and parcel of ageing, the onset of neurodegenerative disorders like dementia is preventable when one commits to healthy habits from a younger age. Getting a good sleep every night sets up a good foundation, but there are other building blocks you can use to improve your odds against dementia.

This includes engaging in activities that stimulate brain plasticity like learning a new language or solving mind puzzles, going for daily workouts to promote cardiovascular health, and consuming a nutritious diet rich with vitamin B12, such as fortified cereals, egg, milk, and fatty fish.

Sources:

1. https://www.sciencedirect.com/topics/medicine-and-dentistry/amyloid-beta-protein
2. https://www.healthxchange.sg/news/not-enough-sleep-beware-of-dementia
3. https://www.greateasternlife.com/sg/en/personal-insurance/lifepedia/medical-coverage/sleep-apnea.html
4. https://www.healthline.com/health/anxiety/lavender-for-anxiety#science
5. https://www.npr.org/sections/health-shots/2022/04/01/1089997121/light-disrupts-sleep
6. https://www.healthhub.sg/live-healthy/eat-right-sleep-tight