You don't have to buy expensive superfoods for your brain to protect your cognitive health. You also don't need to buy any brain teaser apps or specific brain teaser products.
In fact, the list of lifestyle changes that benefit the brain isn't all that surprising. Chances are multiple medical professionals have already suggested everything.
“What's good for your overall health is also good for your brain,” says Brian K. Woodruff, M.D., a cognitive neurologist at the Mayo Clinic.
In other words, the same lifestyle choices that reduce your risk of heart disease, diabetes, and cancer can also reduce your risk of cognitive decline. To understand why, it helps to know a little about brain physiology.
connection between brain and body
You may have heard that Alzheimer's disease, the brain disease that leads to dementia, is caused in part by the buildup of beta-amyloid plaques and twisted tau proteins in the brain. While technically correct, Woodruff says other brain changes are also likely involved.
“When scientists examine the postmortem brains of Alzheimer's patients, they find more than just plaques and brain fibrosis changes,” he says.
Fat, cholesterol, and other substances often build up in the blood vessels that supply blood to the brain.
They also found evidence of microstrokes, also called microinfarcts. Unlike large strokes, which can cause noticeable symptoms such as facial droop, microstrokes have no symptoms. people are not aware of them. But every time people experience them, their brain tissue can become starved of oxygen and nutrients. If enough changes occur in the microvasculature, symptoms such as decreased thinking ability and concentration may appear.
“The brain, like every other organ in the body, relies on the cardiovascular system,” says Dr. Woodruff.
That's why it's so important to take care of your heart and blood vessels, he says.
Read more: Vascular Dementia
Can lifestyle choices prevent cognitive decline?
There's this connection between blood vessel health and brain health, so what's good for your heart also protects your brain. To get these benefits:
H3: Manage heart disease risk factors. Treats elevated blood sugar levels, high blood pressure, and undesirable cholesterol levels. Do not use tobacco products. Keep your weight within a healthy range. “We treat all of these common medical conditions. The sooner you address them, the better it will be for your brain,” says Dr. Woodruff.
Eat a heart-healthy diet.
The Mediterranean diet is the most widely studied nutritional approach for brain and overall health. Focusing on minimally processed whole foods, fruits, and vegetables may reduce body fat and chronic inflammation and improve brain health. The Mayo Clinic Diet takes a similar approach to establishing a healthy eating lifestyle.
Read more: What is the Mediterranean Diet?
Get enough sleep.
A study of about 8,000 people found that people in their 50s and 60s who slept less than six hours a night were 30% more likely to be diagnosed with dementia decades later. Another study found that during sleep, the brain flushes out toxins, including the aforementioned beta-amyloid and tau proteins. Not getting enough sleep shortens this process. Lack of sleep can also increase the risk of other diseases that can affect cognitive function, such as high blood pressure and diabetes.
Read more: How does quality sleep affect longevity?
Maintain social connections.
Social connections are thought to benefit the brain in a number of ways. Research shows that social engagement triggers the release of chemicals such as serotonin and dopamine, which improve mood and outlook. And social connections can help encourage the growth of new connections between nerve cells.
Treats hearing loss and vision loss.
If you can't see or hear what's going on around you, you'll find it more difficult to communicate and be sociable. “These sensory functions are essential to how we think and interact with the world,” says Dr. Woodruff. “If you don't see or hear, you can't encode and remember,” he says, which is one reason why preserving hearing and sight is so important. Therefore, talk to your health care professional about whether hearing aids, corrective lenses, or other methods may help.
Avoid chronic use of sedatives.
Some drugs used to treat pain, insomnia, and other symptoms can slow thinking, slow reaction times, and cause drowsiness. If you're unsure about the side effects of a medication you regularly take, talk to your health care professional, says Dr. Woodruff. “A health care professional can look at what's on your medication list and suggest alternatives,” he says.
Does exercise help the brain?
Studies have found that people who exercise regularly have smoother, more slippery blood vessel linings that are less susceptible to blood clots.
Exercise also stimulates the release of a protective molecule called brain-derived neurotrophic growth factor (BDNF). This substance acts like a fertilizer, protecting existing brain cells and helping to generate new ones.
Finally, regular exercise promotes brain-healthy habits such as improving sleep and reducing stress.
This is perhaps why a study of 128,925 adults found that sedentary people who did no or no exercise were twice as likely to experience cognitive decline.
The type, intensity, and duration of exercise that is best for the brain is still unknown, Woodruff said. For overall body health, the U.S. Centers for Disease Control and Prevention recommends his 150 minutes of moderate cardiovascular activity per week and his two strength training sessions per week. But if that's not possible, know that any exercise is better than none, says Dr. Woodruff.
Can you do brain exercises?
Yes, you can train your brain, but not necessarily in the way you think.
When learning something new is difficult, the brain builds new connections between nerve cells. As we continue to learn new skills and information over time, experts believe that these networks of neuronal connections create what is called cognitive reserve. The concept of cognitive reserve is a lot like a bank account. The more reserves (savings) you have, the more losses you can tolerate without going into the red.
“Just because you have cognitive reserve doesn't mean you're immune,” Dr. Woodruff says. “But it gives you a cushion against neurodegenerative issues.”
For years, people have equated “brain teasers” with playing crossword puzzles and brain games. These activities stimulate cognition but do not necessarily translate into daily life. For example, you might become good at thinking of his eight-letter words that start with Z. But that skill doesn't necessarily help you remember appointments, pay attention to conversations, or avoid clicking on fraudulent emails. – Email link reminding you to claim a prize for a contest you did not enter.
To be clear, brain teasers and games are not bad for you. If you like it, keep going, says Dr. Woodruff.
“Find something you like to do and find fun while keeping your mind active. Otherwise, you'll just be going through the motions,” he says.
How to stimulate your brain
The best recipe for stimulating your brain will vary from person to person. As long as you choose activities that are a little outside of your comfort zone, you're training your brain. Consider the following possibilities to stimulate your brain.
- Play cards or board games, especially if you're new to it.
- Learn new languages, instruments, and skills.
- Knit complex patterns.
- Let's try a new recipe.
- Start a new art or craft.
- Visit a new vacation spot.
- Plan a dinner party.
- Enroll in lifelong learning classes on astronomy and other new topics.
You may notice that most of the examples above include the word “new”. This is important because new experiences help stimulate the growth of new connections in the brain. Ideally, Dr. Woodruff says, you challenge your brain in a variety of ways to continually change it.
When is it too late to protect your brain health?
As long as you're alive, it's never too late to slow cognitive decline, says Dr. Woodruff.
He says some people with severe cognitive impairments may need support. But that doesn't mean they shouldn't try. “I tell all my patients, regardless of the severity of their cognitive decline, to take care of their overall health. They're still living in that body, so it's important to take care of it. It’s still a good thing.”
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