Think About Your Future.
When people think about staying fit, they generally think from the neck down. But the health of your brain plays a critical role in almost everything you do: thinking, feeling, remembering, working, and playing – even sleeping.
The good news is that we now know there’s a lot you can do to help keep your brain healthier as you age. These steps might also reduce your risk of Alzheimer’s disease or other dementia.
Simple lifestyle modifications also would have an enormous impact on our nation’s public health and the cost of healthcare. If you make brain-healthy lifestyle changes and take action by getting involved, we could realize a future without Alzheimer’s disease.
Mental Activity Helps You Stay Sharp:
Mental decline as you age appears to be largely due to altered connections among brain cells. But research has found that keeping the brain active seems to increase its vitality and may build its reserves of brain cells and connections. You could even generate new brain cells.
Low levels of education have been found to be related to a higher risk of Alzheimer’s later in life. This may be due to a lower level of life-long mental stimulation. Put another way, higher levels of education appear to be somewhat protective against Alzheimer’s, possibly because brain cells and their connections are stronger. Well-educated individuals can still get Alzheimer’s, but symptoms may appear later because of this protective effect.
You don’t have to turn your life upside down, or make extreme changes to achieve many of these benefits. Start with something small, like a daily walk. After a while, add another small change
Keep your brain active every day:
- Stay curious and involved — commit to lifelong learning
- Read, write, work crossword or other puzzles
- Attend lectures and plays
- Enroll in courses at your local adult education center, community college or other community group
- Play games
- Try memory exercises
Social Activity Is Good For Your Brain:
Research shows that people who are regularly engaged in social interaction maintain their brain vitality. But again, the combination of physical and mental activity with social engagement — and a brain-healthy diet — is more effective than any of these factors alone.
A recent study reported that leisure activities that combine physical, mental and social activity are the most likely to prevent dementia. In the study of 800 men and women aged 75 and older, those who were more physically active, more mentally active or more socially engaged had a lower risk for developing dementia. And those who combined these activities did even better.
Other research found that sports, cultural activities, emotional support and close personal relationships together appear to have a protective effect against dementia.
So stay socially engaged in activities that stimulate the mind and body:
- Stay active in the workplace
- Volunteer in community groups and causes
- Join bridge clubs, square dancing clubs or other social groups
Physical Exercise “Pumps Up” Your Brain, Too:
Physical exercise is essential for maintaining good blood flow to the brain as well as to encourage new brain cells. It also can significantly reduce the risk of heart attack, stroke and diabetes, and thereby protect against those risk factors for Alzheimer’s and other dementias.
Growing evidence shows that physical exercise does not have to be strenuous or even require a major time commitment. It is most effective when done regularly, and in combination with a brain-healthy diet, mental activity and social interaction.
Aerobic exercise improves oxygen consumption, which benefits brain function; aerobic fitness has been found to reduce brain cell loss in elderly subjects. Walking, bicycling, gardening, tai chi, yoga and other activities of about 30 minutes daily get the body moving and the heart pumping.
Physical activities that also involve mental activity – plotting your route, observing traffic signals, making choices – provide additional value for brain health. And doing these activities with a companion offers the added benefit of social interaction.
Avoid head trauma when exercising
- Use protective headgear when engaged in physical activities, such as bicycling, horseback riding, bouldering, skating and so on.
- Wear a seat belt.
- Guard against falls by using handrails, watching out for tripping hazards and taking other precautions.
Severe head injuries have been associated with increased risk for later development of Alzheimer’s disease and other dementias.
Adopt a Brain-Healthy Diet
According to the most current research, a brain-healthy diet is one that reduces the risk of heart disease and diabetes, encourages good blood flow to the brain, and is low in fat and cholesterol. Like the heart, the brain needs the right balance of nutrients, including protein and sugar, to function well. A brain-healthy diet is most effective when combined with physical and mental activity and social interaction.
Manage your body weight for overall good health of brain and body. A long-term study of 1,500 adults found that those who were obese in middle age were twice as likely to develop dementia in later life. Those who also had high cholesterol and high blood pressure had six times the risk of dementia. Adopt an overall food lifestyle, rather than a short-term diet, and eat in moderation.
Reduce your intake of foods high in fat and cholesterol. Studies have shown that high intake of saturated fat and cholesterol clogs the arteries and is associated with higher risk for Alzheimer’s disease. However, HDL (or “good”) cholesterol may help protect brain cells. Use mono- and polyunsaturated fats, such as olive oil, for example. Try baking or grilling food instead of frying.
Increase your intake of protective foods. Current research suggests that certain foods may reduce the risk of heart disease and stroke, and appear to protect brain cells.
- In general, dark-skinned fruits and vegetables have the highest levels of naturally occurring antioxidant levels. Such vegetables include: kale, spinach, brussels sprouts, alfalfa sprouts, broccoli, beets, red bell pepper, onion, corn and eggplant. Fruits with high antioxidant levels include prunes, raisins, blueberries, blackberries, strawberries, raspberries, plums, oranges, red grapes and cherries.
- Cold water fish contain beneficial omega-3 fatty acids: halibut, mackerel, salmon, trout and tuna.
- Some nuts can be a useful part of your diet; almonds, pecans and walnuts are a good source of vitamin E, an antioxidant.
Not enough information is available to indicate what quantities of these foods might be most beneficial for brain health. For example, it is not clear how much fruit would have to be consumed to have a detectable benefit. However, a study of elderly women showed that those who ate the most green, leafy and cruciferous vegetables in the group were one to two years younger in mental function than women who ate few of these vegetables.
Vitamin supplements may be helpful. There is some indication that vitamins, such as vitamin E, or vitamins E and C together, vitamin B12 and folate may be important in lowering your risk of developing Alzheimer’s. A brain-healthy diet will help increase your intake of these vitamins and the trace elements necessary for the body to use them effectively.