Medicalnews – Kebiasaan yang diterapkan saat masih muda sangat berpengaruh pada kesehatan jangka panjang. Pada usia lanjut, banyak orang mengalami masalah daya ingat, seperti demensia. Kondisi ini menyebabkan perubahan perilaku dan ketergantungan pada orang lain.
Spesialis neurologi, dr Andrie Gunawan, SpN F-NR, menjelaskan bahwa faktor usia berperan besar dalam penurunan daya ingat. Seiring bertambahnya usia, tubuh mengalami proses degeneratif yang menyebabkan kerusakan organ dan jaringan. Jika kerusakan ini semakin parah, gejala demensia mulai muncul.
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“Tubuh mulai mengalami proses degeneratif sejak usia 30-an. Seiring waktu, kerusakan organ menimbulkan gejala yang berujung pada demensia. Dalam tahap ini, seseorang tidak bisa lagi beraktivitas sendiri dan membutuhkan bantuan caregiver,” kata dr Andrie di RSPAD Gatot Soebroto, Jakarta Pusat, Senin (17/3/2025).
Pola Hidup Sehat untuk Menjaga Kesehatan Otak
Untuk menjaga kesehatan otak, anak muda perlu menerapkan pola hidup sehat sejak dini. Menurut dr Andrie, ada lima pola utama yang harus diperhatikan, yaitu pola makan, pola minum, pola tidur, pola pikir, dan pola gerak.
“Jika ingin sehat, terapkan pola hidup sehat. Mulai dari menjaga pola makan, memastikan asupan cairan yang cukup, tidur yang berkualitas, berpikir positif, dan rutin berolahraga,” jelasnya.
- Pola Makan Sehat
Mengonsumsi makanan bernutrisi tinggi sangat penting untuk kesehatan otak. Menurut WebMD, makanan kaya protein seperti kacang-kacangan, sayuran hijau (sawi, kangkung, bayam), daging ayam, ikan, serta minyak zaitun sangat bermanfaat bagi fungsi otak. - Pola Minum yang Tepat
Menjaga tubuh tetap terhidrasi membantu otak bekerja optimal. Minumlah air putih dalam jumlah cukup setiap hari. Beberapa minuman lain seperti teh hijau, teh hitam, dan jus jeruk juga baik untuk kesehatan otak. - Tidur yang Cukup
Tidur yang berkualitas membantu otak dalam proses regenerasi dan penyimpanan memori. Orang dewasa membutuhkan tidur antara tujuh hingga sembilan jam per hari agar fungsi otak tetap optimal. - Mengelola Stres dan Kecemasan
Stres berkepanjangan dapat meningkatkan risiko penurunan daya ingat. Menurut CNN, kecemasan menjadi salah satu faktor yang dapat memicu demensia. Oleh karena itu, penting untuk mengelola stres dengan baik melalui meditasi, aktivitas menyenangkan, atau berbicara dengan orang terdekat. - Olahraga Secara Rutin
Aktivitas fisik yang teratur membantu meningkatkan aliran darah ke otak dan mencegah penurunan fungsi kognitif. WHO merekomendasikan orang dewasa berusia 18-64 tahun untuk berolahraga setidaknya 150 menit per minggu atau minimal 75 menit per minggu untuk olahraga dengan intensitas tinggi.
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Kesimpulan
Menjaga kesehatan otak membutuhkan kebiasaan sehat yang konsisten. Pola makan bergizi, asupan cairan yang cukup, tidur yang berkualitas, pengelolaan stres, serta olahraga rutin dapat membantu otak tetap tajam hingga usia lanjut. Mulailah menerapkan kebiasaan sehat sejak dini agar terhindar dari risiko penurunan daya ingat di masa tua.
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