This archive report was first published on 9 May 2020.
As the world grapples with the challenges of lockdown, it's easy to let our brains go into hibernation mode. But did you know that there are simple ways to boost your memory and reduce the risk of dementia?
According to the World Health Organisation, a diet low in sugar can reverse type 2 diabetes, which may also prevent the progression of Alzheimer's. And the good news is that it's not just about cutting out sugar - it's also about adding in nutrient-rich foods like eggs, which are a source of top-notch protein, omega-3 fats, antioxidants, and choline, all of which are paramount for brain health.
So, how many eggs can you safely eat? The World Health Organisation recommends up to 10 eggs a week, and the myth that eggs increase cholesterol levels is just that - a myth. Whether you boil, scramble, or poach them, eggs are a delicious and brain-boosting addition to your diet.
But eggs aren't the only way to boost your brain health. Vitamin D is also crucial, and being moderately deficient in it increases your risk of dementia by 53 per cent. The best way to get your vitamin D is to go outside - our bodies can synthesise it from sunlight. Spend 20 minutes in the sun (without sunscreen), but not between 10am and 3pm. For those who prefer the dietary alternative, choose from oily fish, such as salmon and omena, and liver, milk, and eggs.
Stress is also a major contributor to dementia, with the chances of developing it being about 15-20pc higher if you're stressed. Taking stress nutrients like B-vitamins, vitamin C, and magnesium as a supplement can be beneficial, as can adaptogenic herbs like Siberian ginseng and rhodiola.
And it's not just about what you eat - it's also about what you do. Learning a new dance, walking in a new park, jigsaws, and sudoku are all great ways to keep your brain active. Little mental challenges can also be both beneficial and fun, such as counting backwards from 100 in twos, threes, or fours. And if you combine that with something else, like tapping your foot, you'll be improving your mental capacity further.
Finally, playing an instrument can reduce your risk of cognitive impairment by 36 per cent, while singing can help you remember words more easily. Word sequences are far more memorable when they are sung rather than spoken, so why not give it a try?
