The human brain changes with age, and cognitive decline is a common and often feared result of aging. However, it's important to remember that you can support your cognitive health through specific activities, irrespective of your age.
This guide outlines how you can improve your brain health and enjoy healthy aging while maintaining maximum brain function.
WHAT IS BRAIN HEALTH?
The brain is a complex organ that is critical to your overall health. Brain health comprises various mental abilities, including memory, reasoning, perception, and spatial awareness. The term "cognitive function" is often used to refer to these abilities. Because the brain controls so much of daily function, it is arguably the single most valuable organ in the human body.
It's important to remember that while cognitive function can decline with age, it doesn't have to. Maintaining your brain health is imperative since it can help stave off age-related cognitive decline and keep your mind sharp.
Fortunately, we have access to several natural ways to ensure healthy aging, such as getting enough sleep, eating nutritionally dense foods, and moving our body. Following these tips throughout your life can help improve your cognitive function, no matter what age.
1) GET ENOUGH SLEEP
Sleep plays a vital role in overall health, including brain function. A good night's sleep can help improve cognitive function, memory, and concentration. Studies have shown that sufficient sleep enhances memory and improves problem-solving skills in adults and children.
According to the CDC, adults should get at least seven hours of sleep daily, however depending on your current stress levels and external factors more sleep may be necessary. This consistent, restful sleep allows your brain to flush out degenerative toxins like plaque and cellular waste that build up throughout the day. This detoxication is essential in preventing neurodegenerative processes and is especially important in people over the age of 35, who are more susceptible to the harmful effects of toxins.
Meanwhile, not getting enough sleep can result in lower brain function and attention span. Plus, it can affect your productivity and performance – often known as “brain fog” - making it difficult to think clearly.
If you struggle to get a good night's sleep, consider adjusting your sleeping habits. For instance, establishing a consistent sleep schedule, avoiding technology in the evenings, and creating a calming bedtime routine can aid in getting the restful sleep your body craves.
2) EAT NUTRIENT DENSE FOOD
The impact of food on brain activity has been researched extensively, and just as the nutrients you eat impact your physical health, it also affects how your brain functions. If you're not getting the nutrients your body needs, it can affect your thinking and memory. Eating a healthy diet that includes a variety of fruits, vegetables, whole grains, lean protein, and healthy fats that can help keep your brain sharp. Whereas a diet rich in processed foods, salt and refined sugars, can promote inflammation and vascular disease, resulting in tissue damage.
For instance, omega-3 fatty acids are known to be important for brain health. Your brain uses these fatty acids to build nerves and brain cells. Moreover, these omega-3s are also important for nervous system regulation since they are essential for memory and learning. They're found in fatty fish like salmon, mackerel, tuna, and sardines. You can also get omega-3s from plant sources such as flaxseed, pumpkin seeds, and walnuts.
Even with best efforts it’s wise to have your nutrient levels tested to reveal any underlying imbalances or deficiencies that may be impact your health over the long-run. Adding supplements to your daily routine can fill nutrient gaps, while also balancing critical vitamins and minerals that help fight inflammation, and support brain health.
In addition to eating a nutrient dense diet, staying hydrated is essential for optimal brain function. Drink plenty of water throughout the day and eat foods with a high-water concentration to ensure your body stays hydrated.
3) MOVE YOUR BODY
A recent study from the Journal of Applied Physiology showed that a year of aerobic exercise could improve memory function and enhance cardiorespiratory fitness in individuals with mild cognitive impairment. Regularly moving your body is essential for your brain health as it helps improve blood flow to the brain and reduces the risk of conditions that can lead to cognitive decline.
Another study found that physical exercise increased cognitive flexibility and working memory in study subjects. Previous research has also shown that exercise has a positive impact on the plasticity of the brain. Plasticity refers to the brain's ability to change and adapt in response to new experiences or learning. It means that exercise not only helps improve cognitive function but can also help the brain learn and adapt to new information more easily.
4) STIMULATE YOUR BRAIN
Mental stimulation is instrumental in maintaining cognitive health as we age. Scientists have found that people who engage in regular mental activity are less likely to experience age-related mental decline.
For instance, a study showed that playing games led to a 22% lower rate of new-onset mild cognitive impairment in adults over 70. The condition occurs before age-related cognitive decline leads to dementia. Likewise, doing crafts was associated with 28% lower risk, while working with computers was found to lower the risk by 30%.
There are many ways to keep your mind active and engaged. Reading, writing, solving problems, learning a new language, or developing a new skill are all great activities to help keep your brain active and functioning well.
5) REDUCE ALCOHOL CONSUMPTION
Even if you drink moderately, alcohol consumption can be detrimental to your cognitive health. Drinking alcohol can lead to serious health problems, including liver damage, cancer, and brain damage.
Research has also shown that drinking alcohol leads to neuronal loss and brain atrophy. The latter refers to the shrinkage of the brain due to the death of nerve cells. As a result, it can lead to problems with memory, learning, and decision-making abilities.
An Oxford University study recently revealed that no amount of drinking alcohol is safe for brain function, according to brain imaging data. While it’s no surprise that alcohol affects our brains, even in the way it makes some feel – less stressed, more sociable – it’s important to be aware that even moderate drinking is associated with shrinkage in areas of the brain involved in cognition and learning, according to studies.
In light of all this research, it is wise to reduce your alcohol consumption or abstain from drinking altogether. However, if you do drink, make sure to do so in moderation and stay hydrated by drinking plenty of water.
6) BUILD SOCIAL CONNECTIONS
Building social connections is vital for your cognitive health since it helps stave off loneliness, leading to depression. You can build social connections by joining community groups, attending social events, or even volunteering.
Susan Pinker, a psychologist, explains that person-to-person contact induces the release of a neurotransmitter cocktail in the brain. These neurotransmitters are associated with stress response and anti-anxiety effects. Thus, interacting with people face-to-face can help make our brains more resilient to stress and other factors that lead to impairment. Interestingly, a study found that building friendships later in life can prevent cognitive decline.
Likewise, other studies have also shown that social relationships delay cognitive decline in older individuals. By nature, humans are designed to build social relationships as we are social animals.
If you're feeling lonely, try reaching out to friends or family members and scheduling regular catch-ups. You can also join community groups, attend social events, or volunteer for a cause you're passionate about. Not only will you be giving back, but you'll also meet like-minded individuals.
Healthy aging is undoubtedly possible if you take the necessary steps to protect your cognitive health. Staying physically active, eating a nutrient dense diet, maintaining social connections, and challenging your mind can all support healthy brain function as you age. Start small by making lifestyle changes today that will help you enjoy a healthier and happier future.