FOUR HABITS FOR A HEALTHY BRAIN

from RELEVANT WESTSIDE GUIDE FOR THE 50+

By Miriam Caiden, PhD

Although dementia typically occurs in older adults, it is not a normal part of aging. In fact, a major report summarizing 10 years of studies from around the world on dementia and memory loss found that up to 40% of cases could actually be prevented by making changes that included a healthy diet, regular exercise, and dealing with depression and social isolation.

So, while you might be wondering how this is going to help a loved one who already has dementia, you should know that the same recommendations in the report for helping to prevent dementia can also help to slow its progression. This is true for anyone who wants to start now to develop the habits that can help maintain a healthy brain throughout life.

Habit #1: SOCIALIZE!

Social isolation has long been linked to cognitive decline. Socializing forces our brains to focus and to process information quickly. It also provides important emotional and mental health support. Isolation, on the other hand, has long been associated with depression as well as worsening physical conditions (heart disease, diabetes) that can affect our brains. So, go ahead and call a friend for a coffee date! Or become a member of our Diner at WISE for lunch!

Habit #2: EXERCISE!

Physical exercise has long been shown to reduce the symptoms of depression, anxiety, and distress. But exercise also produces substances called neurotrophins that work to protect brain cells and help our brains form new connections. Aerobic exercise stimulates blood flow in the brain and is associated with helping to retain memory and reduce the risk of strokes. More studies are also underway looking at the anti-inflammatory properties of exercise to prevent dementia or slow cognitive decline.

What kind of exercise is best? Pretty much any kind! So, take that early-morning walk, or join the Club at WISE for tai chi or Zumba, and enjoy the social benefits, too!

Habit #3: EAT WELL!

The benefits of the Mediterranean diet are well known. But new research is looking at a version called the MIND diet (Harvard School of Public Health, 2023). Basically, this involves eating lots of leafy greens, whole grains, lean poultry, and fish, plenty of legumes, drinking enough water, and avoiding ultra-processed, high saturated fat, and high sodium foods.

Habit #4: MANAGE YOUR STRESS (AND GET SOME SLEEP)!

Stress and sleep deprivation have a negative effect on attention, cognition, mood, and quality of life, according to researchers at the Harvard School of Medicine and the Columbia University School of Psychiatry. But stress is also a part of life, and “good stress” (planning for pleasant events) can enrich our lives. The secret is to manage it. One way to do this is to concentrate on things we can control, and work to make our lives more efficient. Another is to take time out for relaxation, mindfulness, and recovery. Exercise and socializing can also help. For a good night’s sleep, it is helpful to schedule a fixed bedtime, reduce technology use for a period of time before going to bed, and try to maintain a dark, comfortable (not too hot, not too cool) environment. Avoiding stimulants before bedtime is also helpful.

Where to start?

For those who may already be doing some or many of these things, keep it up! For others this may require lots of changes. If it seems overwhelming to try all these things at once, then just pick one and start somewhere! If you slip into old habits...well, try again!