How can you keep your brain healthy?
Perhaps you’ve noticed some changes in your thinking. Maybe you often have trouble coming up with the right word in conversations or misplace important things like keys or your phone.
Before you assume you’re developing a serious health issue, such as dementia, it’s important to know that your brain changes with age, both in terms of its structure and size, and these differences can, and generally do, impact how well it works over time.
The good news is that there are things you can do to keep your brain healthy and preserve its functions. We’re here to share some science-proven tips to protect your brain health, so let’s get started!
1. Don’t drink excessive amounts of alcohol
According to the Alzheimer’s Association, drinking and smoking too much both put you at high risk of dementia. This being said, if you drink, in order to keep your brain healthy, it’s best to do so only in moderation, and if you smoke, to quit.
The Dietary Guidelines for Americans define moderate drinking as having less than one drink per day for women and less than two per day for men on days when alcohol is consumed. A drink equals 5 ounces of wine, 8 ounces of malt liquor, 12 ounces of beer, or 1.5 ounces of distilled liquor or spirits.
Highlighting the importance of limiting your alcohol intake, a recent study found that alcohol consumption above seven units per week is linked to higher brain iron, which in turn is linked to impaired cognitive function. Seven units of alcohol are around the amount in three standard glasses of wine or four bottles of beer.
2. Control your cholesterol and blood pressure levels
According to health experts, high blood pressure and high cholesterol increase your risk of cardiovascular disease and stroke, which are known to contribute to the development of certain forms of dementia, or severe memory loss.
Good heart health—which means having healthy cholesterol, blood sugar, and blood pressure levels, along with maintaining a healthy weight—is linked to better cognitive function, according to a 2021 study published in the Journal of Alzheimer’s Disease.
So, you may think that these factors don’t really matter, but they do. Your doctor can let you know whether your levels are within healthy ranges, as well as what steps you can take to maintain or improve your cardiovascular health. Not only will your heart thank you, but you’ll also keep your brain healthy.
3. Maintain a healthy diet
Another thing you can do to keep your brain healthy is to eat nutrient-rich foods. What you eat can significantly impact your memory and cognitive function.
Foods containing nutrients such as B vitamins, vitamin E, and omega-3 fatty acids have been associated with improved cognitive function, and they can really make a difference in how well you think and remember things. Conversely, consuming foods that are packed with saturated fats can negatively impact memory as well as other brain functions.
Based on these findings, if you want to keep your brain healthy, it’s best if your diet focuses on foods such as green leafy vegetables, other veggies, berries, and seafood. Following plans like the Mediterranean diet, which includes vegetables, omega-3 fatty acids from fish, and healthy fats like olive oil, or the DASH (Dietary Approaches to Stop Hypertension) diet, which features veggies and fruits, low-fat or fat-free dairy, lean meats, and whole grains, are good choices for overall good health.
There’s a new diet called MIND, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, that incorporates many components of the Mediterranean and DASH diets. The interesting thing about it is that it features some modifications to maximize its benefits for brain function.
The MIND diet includes 10 brain-healthy food groups: fish, poultry, green leafy vegetables, other vegetables, berries, beans, whole grains, nuts, olive oil, and wine. And it limits five unhealthy groups: fried food and fast food, red meats, butter and stick margarine, and pastries and sweets.
You don’t actually need to follow a specific diet to keep your brain healthy, but you do need to be aware of the foods that hurt your overall health. Just choose the foods that you like, and remember that you can always have your favorite unhealthy meal once in a while.
Read on to discover other tips to keep your brain healthy!
4. Exercise regularly
Regular physical activity is known to help maintain blood flow to the brain and lower your risk of conditions such as high blood pressure linked to developing dementia.
A study conducted and published in 2020 found additional benefits of exercise on the brain and concluded that having a physically active lifestyle in older adults might potentially delay around one-third of dementia cases worldwide.
At any age, it’s essential to choose activities you feel comfortable doing and to increase the intensity and duration of your workouts gradually. Not only will you improve your well-being, but you’ll also keep your brain healthy.
5. Play brain games
Playing memory or brain games—and even playing games in general—can help keep your brain healthy. While these games don’t actually offset the brain changes that inevitably come with aging, they may help train and test your memory, experts say. Here are some options from Amazon if you’re interested in trying them.
Moreover, playing games with family and friends can also be part of an active social life, which has been shown to also have positive effects on brain health.
For instance, brain training games, also known as computerized cognitive training games, are specially designed to exercise memory, problem-solving skills, speed, attention, and flexibility. They can be fun, and may also help, but it’s important to note that studies on their role in slashing dementia risk have yielded mixed results.
6. Stimulate your brain
According to the Alzheimer’s Association, having a mentally stimulating job and engaging in other activities that keep your brain healthy and active may help build cognitive reserve, which is the brain’s ability to function well despite diseases or other challenges.
You can also keep your brain healthy by learning new skills. Developing skills in later life, including those that involve adopting new technologies, may have the potential to delay or reduce cognitive changes that come with aging, a 2021 review of several studies found.
7. What happens in the bedroom helps too
Physical intimacy—however you define it—can be pleasurable at any age, and according to a study published in 2017, it has been associated with improved cognitive function in adults ages 50 to 83.
The authors pointed out that making love may increase the release of certain brain chemicals that improve cognitive function. They also added that engaging in this activity consistently may indicate that the person is physically, socially, and mentally engaged.
8. Socialize more
Making new friends and spending time with the ones you have may help you keep your brain healthy. A rich social network reduces stress, combats depression, provides sources of support, and enhances intellectual stimulation. Studies have shown that those who socialize more experience the slowest rate of memory decline.
A 2021 study that looked at older adults in Japan showed that participants with consistently increased or high social engagement had a lower risk of dementia compared to those with consistently low social engagement.
So, whenever you have time and energy, call your friends and meet them.
If you liked our article on tips to keep your brain healthy, you may also want to read Retire Happy: 4 BEST Tried-and-Tested Tips for a Fulfilling Retirement.
