How to keep your brain healthy
Keeping your brain healthy is essential for living a fulfilling, healthy and long life. Shockingly, research shows that dementia is the leading cause of death for Australian women.
Experts used to think brain development peaked in late adolescence and it was all downhill from there. Now we know that the brain can grow new cells and form new neural connections. Like our muscles, the brain can rebuild itself through repeated use and exercise.
No matter what age you are, there are simple changes you can make to improve and protect your brain health, reducing your risk of developing dementia later in life. The earlier you start making changes, the better.
1. Exercise regularly
Not only is exercise good for your overall health, it is also good for your brain health. According to Dementia Australia, a lack of physical activity is one of the highest contributing risk factors to cognitive decline and dementia in later life.
An Australian study which followed 400 women for over 30 years found the strongest factor contributing to good brain health was remaining active and exercising.
It is believed that these benefits are a result of increased blood flow to your brain during exercise. It can also help counter some of the natural reduction in brain connections that occur during aging, in effect reversing some of the problems.
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.
The Australian research showed that what is important is not the intensity of the exercise but frequency. Women who walked for 20-30 minutes every day over 20 years showed the lowest decline in brain health and were able to recall the most number of words on a word recall test.
2. Maintain a healthy heart
The health of your heart can also impact your brain. Conditions that affect your heart and blood vessels make it difficult for the brain to get enough blood to function properly and are linked to a higher risk of developing dementia later in life. Follow the tips below to maintain or improve your heart health.
Improve your blood pressure
According to research, high blood pressure is associated with a 25% increase in risk of developing Alzheimers. Check your blood pressure regularly, at least every six months. Watch for signs of a creeping increase.
Improve your blood sugar
Diabetes is an important risk factor for dementia but high blood sugar can also increase your risk even without diabetes. So avoid highly sweetened foods and have sugar in moderation.
Improve your cholesterol
High levels of LDL (“bad”) cholesterol are associated with an increased the risk of dementia. To keep your LDL levels down, avoid a diet heavy in saturated fats. Conversely, omega fatty acids found in extra-virgin olive oil and other healthy fats are vital for your cells to function correctly and can decrease your risk of coronary artery disease so include plenty of them in your diet.
Eat a heart-healthy diet
Your body and brain need a range of nutrients to function. A diet that is rich in vitamins, minerals and essential fatty acids can help protect your brain by promoting important anti-inflammatory and antioxidant processes. Studies show that people who closely follow a Mediterranean style of diet that focuses on fruits, vegetables, fish, berries, nuts, whole grains and healthy fats are less likely to develop cognitive impairment and dementia.
And in very welcome news, research has shown that eating dark chocolate can decrease the risk of heart disease and improve brain function.
3. Eat plenty of fibre
Eating a high fibre diet may protect your brain and reduce the chances of developing dementia. In a recent study 3,700 healthy adults, ages 40 to 64, completed dietary surveys for 16 years. Researchers then monitored the participants for two decades to see which ones developed dementia. The study revealed that people who consumed the most daily fibre had the lowest rates of dementia and those who ate the least fibre had the highest rates.
Follow these tips for getting more fibre in your diet:
4. Get plenty of sleep
Sleep plays an important role in your brain health. Sleep helps clear abnormal proteins in your brain that can lead to Alzheimer’s and other forms of dementia and consolidates memories, which boosts your overall memory and brain health. If you are having trouble sleeping, try some of these tips.
5. Try new things
The latest research shows that exercising your brain throughout your life slows mental decline in old age. Mentally stimulating activities stimulate new connections between nerve cells and may even help the brain generate new cells, building up a reserve against future cell loss.
It’s important to vary the activities as much as possible. Crosswords, Sudoko or other puzzles can help but over time they can become less effective as your brain becomes familiar with the specific tasks required to complete them. So it’s important to include plenty of real life activities as well, such as taking up a new hobby, enrolling in a course, attending a lecture or play or travelling somewhere unfamiliar. Experiment with things that require manual dexterity as well as mental effort, such as drawing, painting, or other crafts.
6. Be social
Research shows that an active social life helps reduce your risk of developing dementia, including Alzheimer’s disease. In fact a recent study showed that social isolation was linked to a 26% increased risk of developing dementia. Social interaction also helps to improve our well being and reduce feelings of loneliness or depression. Strong social ties have also been associated with lower blood pressure and longer life expectancy. So stay connected to friends and family, especially if you live alone.
If you’re finding making new friends a little harder as you get older, this article has some tips on how to do it:
7. Care for your emotions
Anxiety and stress take a toll on your mental health, but they can also impact your physical and brain health, too. A history of depression is an important risk factor for developing dementia in later life. Around 75% of older people with depression will experience mild cognitive impairment, which affects their memory, speed of thinking, planning, problem-solving and decision-making skills.
If you are experiencing symptoms of depression, seek advice from your doctor about diagnosis and management. The important thing to remember is that depression is treatable through psychological intervention, medication, or a combination of both.
This article has tips on how to increase your resilience so you are better able to cope with and bounce back from setbacks so they don’t impact your mental health:
8. Watch your alcohol intake
Drinking has a stronger effect on our bodies as we age. If you drink alcohol, stick to the recommended Australian guidelines of no more than two standard drinks on any one day, and at least two alcohol-free days per week.
9. Protect your head
Moderate to severe head injuries, even without diagnosed concussions, increase the risk of cognitive impairment.
10. Consider your environment
A recent study in Denmark found that people living in areas of high traffic or railroad noise for a decade or longer had a higher risk of dementia in general and a 27% increase in risk for Alzheimer’s disease. Possible reasons for this is that being exposed to high levels of noise over an extended period can release stress hormones, impact sleep quality and the immune system and increase inflammation all of which can affect brain health.
11. Moving forward
Small lifestyle changes to improve your heart, body and mind all add up to protect your brain health and reduce your risk of developing dementia. It is never too late to make changes. The key is to decide what will work for you, then make a plan you can stick to.
12. Delving deeper
If you’d like more information about how to keep your brain healthy, Doctor Cassandra Szoeke who conducted the Australian study on women I talk about above has written a book called “Secrets of Women’s Healthy Ageing”. It’s widely available at bookstores and online.
