By Julie E 
Photo Credit ( Pexels )
Have you ever made the decision to adopt a healthier lifestyle but suddenly abandoned your plan, reasoning that it was too late to adopt new habits? “There is surprisingly little difference between an 18-year-old brain and a 100-year-old brain, so it's time to take charge and not let your age stop you,” says Argye Hillis, M.D., director of the cerebrovascular section in the Department of Neurology at Johns Hopkins Medicine.Take that as motivation that you can always start new healthy behaviours at any age. The benefits: According to the Johns Hopkins-led Multi-Ethnic Study of Atherosclerosis, which followed over 6,000 individuals aged 44 to 84 for more than seven years, people who made healthy lifestyle choices like giving up smoking, eating a Mediterranean-style diet, exercising frequently, and keeping a healthy weight reduced their risk of dying during that time by 80%. In addition to keeping you healthy, the following adjustments can help you age more slowly on the inside as well as the outside.
Increase your level of activity.
Exercise has a significant effect that specialists refer to as “compression of morbidity,” lowering your risk of heart disease, type 2 diabetes, high blood pressure, and several types of cancer. In essence, it means that you remain healthy into old age, as opposed to someone who battles chronic sickness during the last five or ten years of their life.
“One of the best ways to help prevent dementia and other cognitive changes is to exercise,” adds Hillis. Aim for at least 30 minutes of physical activity most days of the week after your doctor gives the all-clear.
Make dietary changes.
There are many different weight loss regimens available, but losing weight isn’t the main goal. For those who want to reduce their risk of dementia and other health issues, Hillis suggests a Mediterranean-style diet. It is low in meat, sweets, and processed foods and high on fruits, vegetables, whole grains, olive oil, and fish to support healthy cell activity.
Get a good night’s sleep.
Sleep deprivation affects your weight, emotions, memory, and even looks. Although it may get more difficult to fall and stay asleep as you age, you still require the same number of hours.
The National Sleep Foundation states that the majority of sleep issues are caused by snoring, adverse drug reactions, and underlying illnesses like depression, acid reflux, and prostate issues. Talking to your doctor about those concerns is a smart place to start. Creating a peaceful environment, setting aside enough time for sleep, and using relaxation techniques can all help you get more restful sleep.
Give up smoking.
The risk of having a heart attack can be reduced in as short as 24 hours after quitting smoking. Longer-term benefits include a nearly 50% reduction in middle-aged smokers’ risk of dying young, according to research from Johns Hopkins and other institutions.
You can fight cravings and withdrawal symptoms from smoking by exercising. Plan your workouts for when you’re most likely to crave a cigarette, and before you know it, you might be craving a bike ride or a walk rather than a cigarette. Still having trouble by yourself? Enquire with your physician about smoking cessation programs and resources.
Put your thinking to the test.
Your brain enjoys taking on new challenges, whether it’s learning a language or finding a different way to go to work. As you get older, make it your mission to continue learning.
Definitions
Whole grains: Grains like barley, brown rice, and whole wheat still contain their inner germ and bran, which are fiber-rich outer shells. It offers healthy fats, minerals, and vitamins. Selecting whole grain breads, cereals, and side dishes can improve digestion and reduce the risk of cancer, heart disease, and type 2 diabetes.
Mediterranean diet: The traditional food of nations that border the Mediterranean Sea has been linked to a lower risk of dementia, diabetes, heart disease, and various types of cancer. Moderate amounts of low-fat yoghurt, low-fat cheese, and poultry; modest amounts of red meat and sweets; plenty of fruits, vegetables, and beans; olive oil, nuts, whole grains, and seafood; and wine, in moderation, with meals are all on the menu.
Dementia (di-men-sha): A loss of brain function brought on by a number of different brain illnesses. Personality changes, agitation, loss of emotional control, forgetfulness, and impaired thinking and judgement are some of the symptoms. Dementia can be brought on by Huntington’s disease, Alzheimer’s disease, or insufficient blood flow to the brain. Dementia is usually irreversible.