Maintaining a healthy brain is imperative for overall physical and mental wellbeing. As age advances, the brain changes and mental functions also tend to decline. Cognitive decline is a natural consequence of ageing, though it can be prevented considerably. Research on animals and humans has identified healthy activities that maintain and preserve mental functions.
Harvard Medical School published a blog post on maintaining a healthy brain. They recommend twelve steps for good brain health.
Both human and mouse studies have demonstrated that engaging in activities that stimulate the mind can help the brain develop new connections between neurons (synapses) and improve brain plasticity (the brain’s ability to create new cells). Any activity that requires sufficient mental effort, such as solving puzzles, mathematical problems, reading, drawing, painting, or engaging in other creative pursuits, can help keep your brain healthy.
Physical activity is not only beneficial for your overall health, but it also plays a crucial role in maintaining a healthy brain. When you use your muscles, it helps your mind work better. Exercise helps regulate blood pressure, improves blood cholesterol levels, controls blood sugar levels, and reduces mental stress. All these benefits collectively contribute to your brain’s and heart’s well-being. So, it’s important to make exercise a part of your daily routine.
Eating a balanced and nutritious diet can positively impact your body and mind. Research has shown that following a Mediterranean-style diet rich in fruits, vegetables, fish, nuts, unsaturated fats (such as olive oil), and primarily plant-based proteins can lower the risk of developing cognitive impairment or dementia.
It has been found that individuals who have high blood pressure from a young age may increase the risk of cognitive decline in their later years. It is important to adopt healthy habits as soon as possible to mitigate this risk. Maintaining a balanced diet, learning to manage stress, limiting alcohol intake, and engaging in regular exercise are all essential factors in maintaining healthy blood pressure levels.
Diabetes raises dementia risk. Exercise, a healthy diet, and weight control help prevent and manage diabetes. High blood sugar requires medication and medical supervision.
A high level of Low-Density Lipoprotein (LDL) cholesterol (often referred to as “bad” cholesterol) increases the risk of dementia. Lower it with a healthy diet, exercise, weight control, and NO smoking. If, despite these efforts, your cholesterol levels remain high, your doctor can assist you with medication to keep it under control.
Some clinical studies have shown that low doses of aspirin help reduce the risk of dementia in at-risk populations; however, not everyone should take aspirin. At your next doctor’s visit, you can inquire whether you are a candidate for this type of preventive treatment.
This is too obvious, but it’s good to repeat it: avoid tobacco in all its forms.
Excessive alcohol consumption increases the risk of developing dementia. If you drink, limit your intake to a maximum of two drinks per day.
People with anxiety, depression, sleep problems, or mental and physical exhaustion are prone to have less favourable outcomes in mental skills exams. Below-average results do not necessarily indicate cognitive impairment or dementia in later ages, but adequate mental health and good sleep are important goals for maintaining a healthy brain.
Moderate and severe blows to the head can increase the risk of cognitive impairment, even without loss of consciousness. It is important to wear appropriate protective gear when engaging in activities that may pose a risk of head injuries.
Solid social connections and strong familial ties have been linked to a lower risk of developing dementia and hypertension, as well as increased life expectancy.
Maintaining optimal brain health is a complex and challenging endeavour. The recommendations provided are grounded in research studies involving both animals and humans. These studies advocate for the adoption of a healthy lifestyle as a means to mitigate the risks associated with cognitive decline during ageing. Notably, it is imperative to understand that it’s never too late to begin caring for one’s brain and mental health. Nevertheless, certain decisions should be cautiously approached and necessitate healthcare professionals’ guidance. Well-informed individuals who feel empowered to voice their concerns and questions are more likely to embrace a health-conscious lifestyle. Instead of seeking illusory quick fixes, we should focus on consistently taking active steps toward preserving our brain health.
Source: https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young
