As people age, we sometimes chalk up memory lapses to “senior moments.” However, forgetfulness and lost memories don’t necessarily have to be part of aging. Research shows that a healthy lifestyle helps brains age better. The better we treat our brains, the better our chance of staying sharp despite age or illness.
While several risk factors for dementia such as family history and genetics are beyond our control, we can control diet, social interactions, and exercise.
Dementia is the umbrella term for a number of conditions, including Alzheimer’s, that result in decreased cognitive function. But, research shows that age-related dementia can be sometimes reversed or stabilized with lifestyle changes and medication before it progresses.
Watch what you eat and drink.
Following a heart healthy diet boosts brain health, as heart disease increases Alzheimer’s risks. Even small dietary changes can benefit our brains.
- Keep anti-oxidant rich fresh or frozen fruits—strawberries, blueberries, raspberries, mangoes, cherries—on hand for snacking or tossing into smoothies. Research shows that berries in particular help protect against Alzheimer’s and Parkinson’s diseases.
- Instead of spreading butter and jam on toast for breakfast, make avocado toast. Avocados are rich in fiber, potassium, magnesium, and monounsaturated fatty acids and have been shown to reduce blood pressure, which may lower the risks of cognitive decline.
- Regularly eating salmon, tuna, mackerel, and sardines—all rich in omega-3 fatty acids—can also benefit brain health.
- Follow a Mediterranean diet, which is heavy on fruits, vegetables, whole grains, beans, and olive oil and light on red meat. Consuming these foods may protect against cognitive decline, as well as heart disease and diabetes.
- Reduce alcohol consumption. Too much alcohol can directly impact the heart and the brain.
Keep moving your body and brain.
Not only does exercise benefit our bodies by helping with weight management, but it can quiet the mind and reduce stress. Lack of physical activity is linked to increased risks of heart disease, cognitive decline, and frailty.
The CDC recommends 150 minutes of moderate activity weekly and twice-weekly strength training for adults. Whether working out at a gym, dancing, or gardening, we should find an activity we enjoy.
- Biking is suitable for all fitness levels. It’s gentle on joints and can be done outdoors or inside on a stationary bike. The aerobic activity strengthens the heart, lungs, muscles and benefits the brain.
- A regular yoga practice may help slow age-related mental decline. Long-term yoga practitioners also appear to improve chronic stress and inflammation that can impact cognitive health.
- One of the easiest forms of movement is walking. Whether walking with friends for socialization, which also improves brain health, or solitary excursions, it benefits body and mind. A mindful, walking meditation helps us work through problems and reduce stress.
Practice self care.
Along with routine exams, vaccinations and other preventive health measures, caring for ourselves on even deeper levels also support brain health.
- Maintaining social relationships is crucial to physical and mental health. The CDC warns that chronic loneliness and social isolation, particularly in older people, pose serious public health risks, including a 50% increased risk of dementia.
- Sleep is crucial for brain health. The brain flushes out toxin when we sleep, which explains why we feel groggy and lethargic when deprived of sleep. The National Institutes of Health (NIH) recommends that adults get 7 to 8 hours of sleep nightly. Turn off all electronic devices at least 30-45 minutes before bedtime. Try to go to bed and wake up at the same time each day.
- Practicing monthly self-care rituals can help us feel good while also improving energy and overall mental health. Those rituals might include regular massages and facials, starting a gratitude journal, listening to music or reading a book.
Be aware of early signs.
The American Alzheimer’s Association recommends being aware of early signs of Alzheimer’s:
- Memory loss that disrupts daily life
- Changes in ability to plan or problem solve
- Difficulty completing everyday tasks
- Vision problems such as difficulty judging distance or determining colors and contrasts
- Confusion with time or place; forgetting where we are or how we got there
- Struggling with words in conversation or writing
- Misplacing things and being unable to retrace steps
- Decreased or poor judgement
- Withdrawal from work or social activities
- Sudden changes in mood and personality
If displaying any of these signs, talk with a healthcare provider. The Alzheimer’s Association also offers a 24-hour helpline, 800-272-3900.
For more information contact Thibodaux Regional Neurology Clinic at 985.493.3090 and visit thibodaux.com to learn more about the Thibodaux Regional Health System.Â
