India's elderly population to double by 2050: How to slow cognitive decline
Doctors say there are many simple steps we can take to protect our brain and stay mentally fit in our later years.WHY DO COGNITIVE ABILITIES DECLINE WITH AGE?According to Dr. Aparna Gupta, Associate Director of Neurology at Indian Spinal Injuries Centre, New Delhi, the brain naturally changes with age. Nerve cells (called neurons) shrink, and the connections between them weaken.Blood flow to the brain also reduces, especially in the parts that help with memory and quick thinking.'This is why older people may find it harder to process new information quickly, even though their life knowledge and experience stay strong,' says Dr. Gupta.In some cases, more serious brain conditions like Alzheimer's or dementia can develop. These affect nearly 7.4% of elderly Indians and are caused by a buildup of toxic proteins in the brain and slower brain repair.INDIA'S AGEING CHALLENGEDr. Ravindra Srivastava, Senior Consultant in Neurosciences at Sharda Care Healthcity, Greater Noida, points out that India's elderly population is rising fast — expected to more than double by 2050.This means more people may face problems like memory loss, difficulty concentrating, and trouble making decisions.'Cognitive decline affects not just memory but also a person's independence, confidence, and overall health. It can place a heavy burden on families and healthcare systems,' he says.WHAT CAN YOU DO TO PROTECT YOUR BRAIN?While we can't stop ageing, we can slow down how it affects our brain. Both doctors agree that simple lifestyle changes can make a big difference.Stay physically activeEven moderate exercise like walking, yoga, or dancing helps improve memory and focus.Eat an antioxidant-rich dietFoods rich in antioxidants — such as colourful fruits and vegetables — support brain health. Avoid too much sugar and processed food.Sleep wellGetting enough good-quality sleep allows the brain to rest and repair.Keep your mind busyRead, do puzzles, learn something new, or talk to friends and family. Mental stimulation keeps your brain connections strong.Manage health conditionsControl blood pressure, diabetes, and cholesterol. These all affect brain health.advertisementRegular health check-upsEarly screening can catch signs of dementia or other problems before they become serious.Brain health should be a priority, says Dr. Srivastava, not just for older adults but for families and communities too. 'A healthy brain means a better quality of life, even in old age,' he says.With the right habits and timely care, staying sharp and independent is very much possible — even well into your 70s and beyond.- EndsTrending Reel
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Time of India
2 hours ago
- Time of India
Air pollution exposure linked to higher dementia risk, major study finds
Long-term exposure to air pollution may significantly raise the risk of developing dementia, according to a major new study involving nearly 29 million people. Published in The Lancet Planetary Health, the research was led by scientists at the University of Cambridge's MRC Epidemiology Unit. It reviewed 51 studies from across North America, Europe, Asia, and Australia to better understand the relationship between air pollutants and cognitive decline. Explore courses from Top Institutes in Please select course: Select a Course Category Digital Marketing MBA others Public Policy Data Science Artificial Intelligence Design Thinking Healthcare PGDM Management Operations Management Cybersecurity Others Data Science Degree Leadership Data Analytics healthcare Finance CXO Project Management MCA Technology Product Management Skills you'll gain: Digital Marketing Strategies Customer Journey Mapping Paid Advertising Campaign Management Emerging Technologies in Digital Marketing Duration: 12 Weeks Indian School of Business Digital Marketing and Analytics Starts on May 14, 2024 Get Details Skills you'll gain: Digital Marketing Strategy Search Engine Optimization (SEO) & Content Marketing Social Media Marketing & Advertising Data Analytics & Measurement Duration: 24 Weeks Indian School of Business Professional Certificate Programme in Digital Marketing Starts on Jun 26, 2024 Get Details The study found strong evidence linking three common pollutants, PM2.5, nitrogen dioxide (NO₂), and soot (black carbon), with an increased risk of dementia, including Alzheimer's disease and vascular dementia. Key findings For every 10 micrograms per cubic metre (μg/m³) increase in PM2.5, the risk of developing dementia rose by 17 percent. A 10 μg/m³ increase in NO₂ was linked to a 3 percent rise in dementia risk. Each 1 μg/m³ increase in soot was associated with a 13 percent higher risk. PM2.5 refers to fine particulate matter less than 2.5 microns in diameter, small enough to enter deep into the lungs and potentially the brain. These particles come from sources such as vehicle exhaust, industrial processes, power plants, wood burning, and construction dust. Live Events Average roadside PM2.5 levels in Central London in 2023 were around 10 μg/m³, while NO₂ levels were approximately 33 μg/m³. Possible biological mechanisms Researchers believe air pollution may contribute to dementia through oxidative stress and inflammation, processes that damage brain cells and are known to play a role in the development of neurodegenerative conditions. Some pollutants may reach the brain directly via the bloodstream or through the olfactory nerve, while others may cause indirect effects through the cardiovascular and respiratory systems. Unequal exposure The majority of participants in the analysed studies were white and from high-income countries. However, the researchers noted that marginalised and low-income communities, who are more likely to be exposed to air pollution, are underrepresented in research. 'Efforts to reduce exposure to these key pollutants are likely to help reduce the burden of dementia on society,' said co-author Clare Rogowski. Public health implications Globally, over 57 million people are estimated to be living with dementia. That number is projected to rise to 152.8 million by 2050, according to the World Health Organization. While other factors such as age, genetics, diet, and lifestyle play significant roles in dementia risk, researchers argue that environmental policies should be considered part of dementia prevention strategies. The study was funded by the European Research Council and the European Union's Horizon Europe Framework Programme.
Hindustan Times
16 hours ago
- Hindustan Times
Acupuncturist shares 3 dementia preventing hand exercises you should do every day: ‘Take your brain to the gym'
The World Health Organisation (WHO) defines dementia as a syndrome which can be caused by a number of diseases, which, over time, destroy nerve cells and damage the brain, typically leading to deterioration in cognitive function: meaning your ability to remember things and pass judgements. These simple moves done every day help fire up neurons in the brain, boost and maintain coordination, and help keep dementia at bay.(Freepik) Also Read | Neurologist shares 4 unmissable things parents should know to support healthy brain development in kids Several large studies have found that the risk of dementia and Alzheimer's disease increases in people aged 50 years or older. However, training your brain may help slow memory loss and other mental problems. In a post shared on July 25, Anna Seo, licensed acupuncturist and integrative health specialist, shared dementia preventing hacks - 3 hand exercises - that you should practise every day. Tap your fingers, train your brain: 3 dementia preventing hand exercises Sharing the three exercises, Anna wrote, 'Tap your fingers, train your brain! These simple moves done every day help fire up neurons in the brain, boost and maintain coordination, and help keep dementia at bay.' She stressed that taking our brains to the gym after staring at emails and Excel sheets all day is crucially important. 'Your future self will thank you,' she added. Let's find out the exercises she suggested: 1. Alternate clapping To do this exercise, begin by clapping your hands normally for two counts. Then, switch the position by clapping for one count with your palms overturned. Now, do these movements alternatively while changing the position of your palms when they are overturned. 2. Alternating thumb and pinky finger Make fists with both your hands. Now, stick out the thumb of your right hand and the pinky finger of your left hand. Then, change the fingers, with the thumb of your left hand and the pinky finger of your right hand sticking out. Do these movements one after the other. 3. Asymmetrical finger taps For this movement, you have to touch the first digit of your fingers to the thumb, but the movements of both hands will be different. For the right hand, you will begin by touching your finger with the thumb, while simultaneously touching the pinky finger on your left hand. Then, continue moving forward with this asymmetric movement. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Hindustan Times
19 hours ago
- Hindustan Times
Look beyond salads for fibre: Gastroenterologist suggests top 10 high fibre foods you should include in your diet
Fibre may be best known for its ability to prevent or relieve constipation. But foods that are rich in fibre can have other good effects as well, ranging from aiding weight loss, lowering the risk of heart disease and some types of cancer, helping maintain weight, and more. When it comes to fibre intake, we limit ourselves to salads when there is a world of options available in our kitchens. Check out the list. (Shutterstock) Also Read | Gastroenterologist shares 4 bowel cancer symptoms to look out for: Persistent bloating to night sweats However, often, when it comes to fibre intake, we limit ourselves to salads when there is a world of options available in our kitchens. In an Instagram post shared on July 25, Dr Saurabh Sethi, MD, MPH, board-certified gastroenterologist, hepatologist, and interventional endoscopist trained at AIIMS, Harvard and Stanford, shared the top 10 high-fibre foods that go beyond salads. Let's find out what they are: Top 10 high fibre foods suggested by a gastroenterologist Here are the top 10 foods Dr Sethi recommended: Lentils Chickpeas Roasted chanas Tempeh Sabja seeds (basil seeds) Psyllium Husk Barley Oats Okra or bhindi (lady finger) Figs (dried or fresh) How much fibre should you consume? According to the American Heart Association Eating Plan, eating a variety of fibre sources is the key to good health. Total dietary fibre intake should be 25 to 30 grams a day from whole foods, not supplements. Currently, dietary fibre intakes among adults in the United States average about 15 grams a day. That's about half the recommended amount. Meanwhile, Indians consume just 15 grams of it when the Indian Council of Medical Research (ICMR) recommends a daily fibre intake of 25-40 grams for adults: around 25 grams for women and around 38 grams for men. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
