Chief physician of Hospital No. 1 in Chelyabinsk Dmitry Tarasov emphasized the importance of following three simple rules to prevent the development of dementia.
In his opinion, according to a quote from URA.RU, it is important to control blood pressure to reduce the risk of senile dementia.
He noted that maintaining blood pressure at 120 mm Hg helps reduce this risk.
The scientific journal articles cited by Tarasov state that the researchers observed a group of test subjects for 19 years.
“During this time, dementia developed in almost 9% of the subjects. Those who maintained systolic pressure below 120 mm Hg had 10% fewer cases of the disease,” the Chelyabinsk doctor added.
In addition, quality night sleep is recommended to prevent dementia. The third important rule is to take B vitamins, vitamin D, zinc and iron, as well as include complex carbohydrates in the diet.
“Blood pressure can be reduced in various ways, both medicinal and non-medicinal,” says General practitioner Irina Andreeva, specially for MedikForum.
Changing your lifestyle
Reducing your salt and fat intake helps reduce your blood pressure. It is recommended to increase your intake of fruits, vegetables, magnesium and potassium.
“Regular exercise, such as walking, swimming or cycling, helps improve your cardiovascular health and reduce your blood pressure.”
Limiting your alcohol consumption and quitting smoking helps reduce the risk of high blood pressure.
Stress Management
Relaxation techniques such as deep breathing, meditation or yoga can help reduce stress levels and, as a result, blood pressure.
Maintaining a healthy weight
Being overweight can increase blood pressure. Therefore, maintaining a healthy weight through proper nutrition and physical activity is of great importance.
Moderate caffeine consumption
“Consuming large amounts of caffeine may temporarily raise your blood pressure. Limiting your caffeine intake may help lower your blood pressure.”
Sleep
Lack of sleep can lead to high blood pressure. Regular sleep patterns and getting enough sleep are important for maintaining cardiovascular health.
Reducing Salt Intake
Reducing the amount of salt you consume helps lower your blood pressure. This includes not only adding salt to your food, but also limiting your intake of highly salted foods.
“If you have high blood pressure, it is important to consult with your doctor to develop an individual blood pressure management strategy based on your individual needs and health status.”
Previously, MedicForum wrote about signs of brain pathologies.
Important! Information provided for reference purposes. Ask a specialist about contraindications and side effects and do not self-medicate under any circumstances. At the first signs of illness, consult a doctor.