Everyone knows aerobic exercise gets the heart pumping, and lifting weights keeps muscles strong. But when it comes to keeping the brain healthy most people are unsure what to do.
As you age, brain health and memory functions become a top concern, and issues with both may begin sooner than you think.
“We tend to think about memory decline as an older person’s issue but that’s not the case at all,” says Aimee Gould Shunney, a doctor who specialises in women’s health and family medicine in the United States.
“There was a study published in 2012 in the British Medical Journal that examined cognitive function in people age 45 to 70. The researchers did not expect it but they found evidence of cognitive decline in the 45-year-old participants as well as the older participants.”
She notes there are two basic pathological processes that cause degeneration of the brain: oxidative stress and inflammation. Basically, a poor diet and inactive lifestyle contribute to those processes and this is an issue for men and women of all ages.
No matter what your age is, you can take charge of your cerebral health by following these five smart steps, as recommended by Dr Shunney:
“A Mediterranean-type diet that focuses on whole foods, good fats and foods high in antioxidants is a great place to start,” says Dr Shunney.
She encourages her patients to focus on getting Omega-3 fats from fish and mono-unsaturated fats from olives, olive oil, nuts and seeds. She also recommends upping your consumption of fruits (especially berries) and beans (packed with antioxidants). Research also shows a little cocoa, coffee and red wine can act as antioxidants and are beneficial in low to moderate amounts.
In addition to a quality multi-vitamin, Dr Shunney recommends an Omega-3 supplement.
She says: “Getting enough Omega-3s is one of the most important measures we can take. DHA is the dominant Omega-3 in the brain. Just as we need to make sure babies have enough DHA to develop their brain, we need to make sure older people get enough DHA to keep their brains healthy.”
Dr Shunney suggests Omega Memory by Nordic Naturals. It’s a DHA-dominant Omega-3 formula that also includes other brain healthy ingredients: curcumin, phosphatidylcholine and huperzine A. Learn more at www.nordicnaturals.com.
Poor sleep is a risk factor for cognitive decline. “Studies show both sleep deprivation and sleeping too much impact cognitive performance,” Dr Shunney says. “A good goal is to go to bed around the same time each night, sleep for seven to eight hours, and get up around the same time every morning.”
“I recommend anything that keeps your mind working,” says Dr Shunney. “Activities that require things to be arranged or puzzles that have to be put together. Crossword puzzles, word games and board games are all great.”
She also notes some activities to avoid: “It’s important to limit certain activities. The constant scanning of social media and newsfeeds eliminates creativity and keeps us on edge. Limit the time you spend doing that and instead do things that cause you to explore and think and put ideas together on your own.”
“Social isolation has been linked with cognitive decline,” says Dr Shunney. “In one study, people who were lonely experienced cognitive decline at a 20 per cent faster rate than people who were not lonely.”
Make time to take a foreign language class, join a Toastmaster’s Club or take a watercolour class –
anything that connects you regularly to other people.