The plan of the day is in the morning. As an essential thing in the morning, the importance of breakfast is self-evident, not only has an impact on our physical health, but also directly affects our brain health.
A recent Japanese study found that older adults who skip breakfast have a 4-fold increased risk of dementia, which affects brain health. Another study also found that skipping breakfast increases the risk of death from cardiovascular disease.

Besides breakfast, what other behaviors in daily life can increase the risk of dementia? What can we do to benefit our brain health?
Which habits increase the risk of dementia in the brain?
Lack of exercise Increased risk of dementia
Lack of exercise increases the risk of dementia. Exercise can help manage cardiovascular risk factors, such as high blood pressure, diabetes, hypercholesterolemia, fatty buildup in arterial walls (atherosclerosis), and obesity.
Overweight and obesity can accelerate atherosclerosis, increase the risk of cardiovascular and cerebrovascular diseases, and cause vascular dementia; it can cause brain Aβ deposition through various mechanisms such as insulin resistance, thereby inducing dementia.
Smoking and drinking Increase the risk of dementia
Smoking may increase the risk of dementia and cardiovascular disease. Tobacco can directly damage brain neurons, affecting a variety of neurotransmitters and causing neuronal death.
Excessive drinking increases the risk of dementia in the brain, especially early-onset dementia.
Staying up late Increased risk of dementia
During sleep, the brain's "cleaners" (the brain's lymphoid system) work hard to remove toxic metabolic wastes (such as Aβ and tau) from the brain. Insufficient sleep time and sleep deprivation can make "cleaners" unable to work efficiently, increase the risk of brain dementia, and seriously affect health.

Unhealthy eating habits Increased risk of dementia
High intake of sugar and saturated fat and low intake of fruits, vegetables and whole grains increases the risk of dementia.
Long naps during the day Increased risk of dementia
Studies have found that taking long daytime naps (more than an hour) increases the risk of dementia, and that people with dementia experience excessive daytime naps, which can affect brain health.
Living alone, lack of social contact Increased risk of dementia
These groups of people communicate less with other people and have fewer neurons in the brain, making them more prone to anxiety and depression, leading to an increased risk of cognitive decline and dementia.
Which good habits can make the brain healthier?
About one-third of dementias are preventable, so good, healthy lifestyle habits are very important. Based on the above, we can make our brain healthier by these methods.
Multi-use brain is healthier
Thinking hard can delay the onset and progression of dementia. The elderly can usually read more books and newspapers, do some puzzle games, and do memory training. Thinking can be boosted by learning a new skill, such as playing chess, writing, etc.

More exercise is healthier
Exercise can stimulate the brain, improve blood flow and metabolism, reduce amyloid beta deposition in the brain, and may affect the plasticity of the brain to promote neural regeneration and reduce dementia. A study by Huashan Hospital showed that elderly people who exercised within 3-6 hours a week had a 38% lower risk of dementia.
In addition, exercise can delay cognitive decline in people with mild dementia.
Participate in more sports and social activities
Socially active people can promote verbal communication and interconnection between neurons, increase cognitive reserve, and have a lower risk of dementia. Healthy group physical activity, which allows for communication while exercising, is more beneficial for improving cognitive function. Dementia risk decreased with increased physical activity time.
Healthy eating
Types of diets like the Mediterranean diet, the DASH diet, and the MIND diet (a combination of the Mediterranean and DASH diets) reduce the risk of dementia and can also improve cardiovascular health.
The DASH diet advocates eating more vegetables, fruits, low-fat (or skim) dairy products, whole grains, fish, legumes, and nuts. Cut back on salt, sugar-sweetened beverages, and processed meats, and replace desserts with fruit.
The Mediterranean diet advocates eating more whole grains, fruits, vegetables, beans, nuts, olive oil, fish and poultry several times a week, and less desserts and red meat.

Manage risk factors for cardiovascular disease in middle age
Such as hypertension, dyslipidemia, diabetes, hyperuricemia and hyperhomocysteinemia. Studies have shown that diabetes in middle age (40-44 years old) increases the risk of dementia by 46%, hypercholesterolemia increases the risk of dementia by 42%, and high blood pressure increases the risk of dementia by 24%.
Proper vitamin supplementation
Studies have shown that deficiencies in vitamin D, vitamin B6, vitamin B12, and folic acid increase the risk of dementia. The World Health Organization does not recommend taking vitamin supplements to prevent dementia, so decisions should be made after a doctor's evaluation.
Good mood
Depression or anxiety can lead to cognitive decline and increase the risk of dementia, so mental health is just as important.
High-quality sleep
Develop good and healthy sleep habits and don't stay up late. If you have obvious snoring or sleep disorders such as apnea during sleep, you need to see a sleep medicine specialist.

Quit smoking and drinking
Tobacco can damage brain neurons through a variety of mechanisms, and quitting smoking at any time has benefits. The safe dose of alcohol is 0. Long-term drinking can lead to neuronal degeneration in the brain and alcoholic dementia.
Avoid head trauma
Middle-aged and older adults who have suffered head trauma have an increased risk of dementia, the study found. Always wear a seat belt when driving, assess the risk of falling when exercising, and use a helmet to protect your head from accidental falls when necessary. Also prevent falls while at home.