Aging and the brain: 8 ways you can prep your brain for the long haul
Given the rise in incidences of dementia and the emotional and financial toll it takes on families and carers, it’s no wonder brain health and memory loss are top health concerns today. And while there is no cure for dementia, there are things you can do to support the health of your brain.
Engage in regular physical activity.
Physical activity is associated with the creation of new brain cells, mostly in the learning and memory areas of the brain. Dementia Australia confirms that regular physical activity supports brain health. Even gentle exercises like walking or swimming can boost brain function.
Get a good night’s sleep.
Think of a good night’s sleep as a way to detox the brain and to transform temporary memories into long-term ones. The Brain Foundation emphasises the importance of quality sleep for cognitive function. Quality sleep—7 to 9 hours each night, experts advise—is associated with improved learning and memory.
Eat for brain health.
Dementia Australia endorses Mediterranean-style eating for brain health. Food, such as fish with omega-3 fatty acids, leafy greens, fruit, whole grains, and olive oil have antioxidant and anti-inflammatory properties. Diets consisting of food that may cause inflammation, such as those with saturated fats, added refined sugar, and processed foods, have been associated with an increased risk of dementia.
Keep learning, solving… and building.
Cognitive reserve is how the brain effectively adapts and functions even through age-related changes or damage. Building cognitive reserve helps to protect against cognitive decline. Factors, such as having a formal education or a complex occupation as well as participating in lifelong learning and engaging activities—such as reading, playing an instrument, and solving puzzles—were shown to contribute to cognitive reserve.
Connect with friends and family.
Strong social ties are vital, providing you with practical and emotional support. Social relationships support not only your mental health, helping to stave off symptoms of depression and anxiety, but have also been associated with sustained cognitive functioning and reduced risk of dementia.
Manage stress.
Some stress can be beneficial, driving us to tackle challenging situations that arise. But prolonged stress has been linked to adverse changes to the brain and a decline in cognitive processes, such as problem-solving and memory. Use the tips contained in this article to combat stress. Other ways to reduce stress include meditation, mindfulness exercises, and engaging in self-care practices.
Abstain from or limit alcohol and avoid smoking.
Several risk factors have been linked with dementia, including smoking and excessive alcohol use. Smoking increases the risk of damage to blood vessels in the brain, a risk factor of dementia. Heavy alcohol use is also associated with changes in the brain’s structure and many diseases of the brain, all risk factors for developing dementia.
See your doctor regularly.
Regular checkups and screenings can help you to prevent or manage conditions, such as high blood pressure and diabetes, which may be risk factors of cognitive decline. Note that some dementia symptoms may be attributed to other conditions. So, if you have questions or concerns about memory loss, it’s best to raise them with your doctor.
Health experts often give similar recommendations with the aim of helping to boost overall health and wellbeing. But it’s clear to see that the tips here also support of cognitive function, memory, and long-term brain health—all the more reason to give them a try.
This information is provided to supplement the care provided by your GP and is not to be used as a substitute for professional medical advice. Always seek the advice of your GP if you have questions about a medical condition or plan of treatment.
