Boosting brain health – Part 2
As we’re living longer than ever before, any thoughts on wellbeing should now include the preservation and boosting of brain health. There’s no universally recognised definition of brain health, but I think we all get the jist of what we’re talking about here! [1] The brain is the command centre of everything we humans do and we have to look after it.
Every brain changes with age and so do our mental functions. Mental decline is one of the universal concerns of aging. Having lived through it with my mum, I know this much, if there’s anything that can be done to help ward it off, it’s worth trying. That is, without fixating on it. We have to live our life’s and enjoy everyday without worrying too much about what lies ahead. But any small changes which can be easily incorporated into our day to day, and which serve as a bank of benefits we can draw on later in life, are probably a great idea!
I’ve already mentioned the significant benefits of exercise on the body and the brain but there is more we can do to boost our brain health without having to give it too much thought!
Food and brainpower
While there might not be a single miracle food for guaranteeing a sharp mind for life, there certainly are some which protect our heart and blood vessels, and so indirectly our brains too.
• A Mediterranean Diet
Generally speaking, a healthy diet involving lots of fruit, vegetables and wholegrains will serve us well, along with omega-3 rich foods such as salmon, avocados, flax seeds and walnuts. These reduce blood pressure, clean our arteries and actually help to reduce the levels of unhelpful proteins that form harmful clumps in the brains of people with Alzheimer’s disease. [2] Walnuts are particularly linked to improving memory. In line with the Mediterranean diet, it’s also recommended that we get our protein mainly from plant and fish sources, and favour unsaturated fats such as olive oil over butter. [3]
• Berries
I was so surprised to discover that the plant pigments that give berries their beautiful colours also improve memory! I had no idea. One study found that women who ate two or more servings of strawberries and blueberries per week delayed memory decline by up to two and a half years. Could there be an easier or more effective boost to brain health! [4]
• Tea and Coffee
The other great news is that tea and coffee don’t just temporarily boost our concentration. While those who drink tea and coffee tend to score better in mental function tests, it’s thought that caffeine might actually help us to retain new memories too. [5]
Be Sociable!
Being sociable delays the decline in our thinking skills, so it’s highly recommended that we meet up with our friends! Having a strong social network helps to keep our minds sharp, lowers the risk of dementia and increases life expectancy. [6] So say yes to the coffee, go to the class, invite your family round. It’ll pay dividends in the long run and brighten your day in the short term!
Get a good night’s sleep
We all know how amazing it is to get a full night’s sleep. You feel and look fantastic, your energy levels are through the roof and generally speaking, all is well with the world! But it doesn’t stop there. Sleep is also linked to improved brain function and memory. It’s hard to overstate the power of sleep, and this is something I struggle with as soon as there is any stress or anxiety in my life or my hormones are running riot. Fortunately, I’ve found some solutions to this which also indirectly boost brain health too!
Challenge your brain
Finally, activities such as reading, crosswords, sudoku and Wordle, which engage your brain can actually help to keep it in great shape. [7] They stimulate new connections between nerve cells and may help the brain to produce new cells which serve as insurance against future cell loss.
Simplicity is key
So, it seems there are lots of pretty simple steps we can take to boost our brain heath, without it taking over our lives or greatly impacting on our day-to day. If anything, simplicity is key and worrying about any of this is counterproductive! It’s just small changes everyone can make to hedge against the potentially damaging effects of ageing, and so ensure their brighter tomorrow!
