There are many things we can do to help keep our brains healthy:
Get mental stimulation. Research has shown that using your brain stimulates new connections between nerve cells and may help the brain generate new cells, and building up a functional reserve that provides a hedge against future cell loss. Any mentally stimulating activity should help, e.g. read, take courses, try word puzzles or math problems. Activities that require manual dexterity, as well as mental efforts, such as drawing, painting, or crafts are very helpful.
Get physical exercise. Regular exercise increases the number of tiny blood vessels that bring oxygen-rich blood to the region of the brain responsible for thought. Exercise results in the development of new nerve cells and increases the connections between brain cells (synapses). Exercise also lowers blood pressure, improves cholesterol levels, helps blood sugar balance and reduces mental stress, all of which can help your brain as well as your heart.
Get quality sleep. The brain does not shut off when we're asleep. Much of the work going on while you sleep involves consolidating the learning that took place during the day. If you do not sleep properly, you not only lose the benefit of your learning experiences, but you will also not learn as well the following day. Adults need between seven and nine hours of sleep each night to benefit fully and perform at their cognitive peak. See our June 2018 newsletter on sleep.
Improve your diet. Good nutrition can help your mind as well as your body. For example, people who eat a Mediterranean style diet that emphasizes fruits, vegetables, fish, nuts, unsaturated oils (olive oil), and plant sources of protein are less likely to develop cognitive impairment and dementia. Brain-healthy foods include:
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Blueberries help to protect the brain from oxidative stress, and may reduce the effects of age-related cognitive decline. Studies have also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging rats, making them mentally equivalent to much younger rats.
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Wild salmon, and other fish, such as herring and sardines, are rich in omega-3 essential fatty acids, which are necessary for brain function. Omega-3s also contain anti-inflammatory substances.
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Nuts and seeds are good sources of vitamin E, which protects against cognitive decline as we get older.
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Avocados are almost as good as blueberries in promoting brain health. The monounsaturated fat in avocados contributes to healthy blood flow which results in a healthy brain.
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Whole grains, such as oatmeal, whole-grain bread, and brown rice can reduce the risk of heart disease; the improved blood flow benefits the brain. Note: If you're gluten sensitive, avoid wheat and other grains containing gluten.
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Freshly brewed tea contains a modest amount of caffeine which, when used judiciously, can boost brain power by enhancing memory, focus and mood. Tea also has powerful antioxidants, which promote healthy blood flow. Bottled or powdered teas are not recommended (the tea must be freshly brewed), but tea bags are fine.
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Dark chocolate contains powerful antioxidants, and includes natural stimulants (including caffeine) which enhance focus, concentration and stimulate the production of endorphins, which helps improve mood. One half to one ounce a day is all you need; more is not better!
Avoid tobacco in all its forms.
Protect your head. Moderate to severe head injuries, even without diagnosed concussions, increase the risk of cognitive impairment.
Build social networks. Strong social ties have been associated with a lower risk of dementia, as well as lower blood pressure and longer life expectancy.
Meditate. Research shows that meditation improves concentration and memory. Studies have also tracked the growth in important areas of the brain associated with intelligent thinking over time as study participants practiced meditation. Meditation helps calm the mind.
Manage stress well. Avoid long-term chronic stress (meditation, physical activity and strong social ties are helpful). Stress deliberately prevents good learning. The stress response prioritizes immediate information and actually shortens attention span.
Don't abuse alcohol. Excessive drinking impairs cognitive function.
