6 Ways to Power Up Your Brain
Dear Rich Lifer,
Between 2000 and 2017 deaths from heart disease have decreased 9% while deaths from alzheimer’s have increased 145%.
According to the Alzheimer’s Association, an estimated 5.8 million Americans of all ages are living with Alzheimer’s dementia in 2019.
By 2050, the number of people age 65 and older with Alzheimer’s dementia may grow to a projected 13.8 million, barring no medical breakthroughs to prevent, slow or cure the disease.
Not only is it difficult coming to terms with a loved one’s memory loss, but it can add additional stress to everyday activities around the house.
This is why dementia is such a difficult road to navigate for so many people and families around the world. While there’s no cure for Alzheimer’s dementia yet, a lot of research is being done to try to find treatments and practices that can slow or prevent cognitive decline.
The Cleveland Clinic Lou Ruvo Center for Brain Health in Ohio is one of the leading research centers for dementia. And so far, they’ve found six lifestyle changes that can improve brain health.
If you’re struggling with memory problems or you have a family history of dementia, it’s never too late to make some simple changes to your lifestyle that can improve your chances of fighting memory loss.
Here are the Cleveland Clinic’s six pillars of a healthy brain:
Pillar 1: Physical Exercise
“What’s good for your heart is good for your brain.”
People who exercise regularly have a lower risk of developing Alzheimer’s disease, says the Cleveland Clinic.
Exercise improves blood flow and memory; it stimulates chemical changes in the brain that enhance learning, mood and thinking. Even if you’ve never exercised, any physical activity is better than none at all.
What kind of exercise is best?
Endurance exercise, like running, swimming or biking, has been shown to foster new brain cell growth and preserve existing brain cells.
Strength training, like lifting weights or using resistance bands, builds muscle, strengthens your bones, and improves your mood. It can also enhance concentration and increase your decision-making skills.
Flexibility/balance training, like Yoga and Tai Chi can improve your posture, reduce risk of injuries and falls, and improve your overall movement and ability to do things better throughout life. Even simple exercises like standing on one foot or walking backward have proven helpful.
Pillar 2: Food & Nutrition
“Eat smart, think better.”
As you age, your brain is exposed to more harmful stress due to lifestyle and environmental factors. This leads to oxidation of your brain cells.
Imagine what a cut apple looks like after it’s left on a counter for 5 minutes. That browning is oxidation and the same general idea is what’s happening to your brain as you get old.
Luckily, there are lots of antioxidants available in food that can help protect your brain from these harmful effects.
Research shows that a Mediterranean-style diet rich in fish, whole grains, green leafy vegetables, olives, and nuts helps maintain brain health and may reduce the risk of Alzheimer’s disease, says the Cleveland Clinic.
There is a high correlation between diabetes and dementia. Some researchers have even referred to dementia as Type 3 Diabetes. To protect your brain, you need to keep your blood sugar levels in check and that starts with what you eat.
Pillar 3: Medical Health
“Control medical risks.”
Hypertension, diabetes, obesity, depression, head trauma, higher cholesterol, and smoking all increase the risk of dementia, says the Cleveland Clinic. However, you can control and reduce almost all these risks if you’re proactive.
Getting your annual check-up, following your doctor’s recommendations and taking medications as prescribed can all help lower your risks.
If you have diabetes or are on the verge of becoming diabetic, you can reduce the risk by following these tips says the Cleveland Clinic:
- Avoid white sugar, white flour and hydrogenated fat.
- Eat more fiber.
- Eat some protein with every meal.
- Control portion size.
- Exercise for at least 30 minutes 5 times a week.
- Include aerobic, strength, flexibility and balance.
Another major risk factor for dementia is high blood pressure. The Cleveland Clinic recommends following these tips to reduce hypertension:
- Cut down on salt (less than one teaspoon a day).
- Check your blood pressure regularly.
- Keep active.
- Maintain a healthy weight.
- Take your medication.
- Aim to keep blood pressure under 120/80 mmHg.
Pillar 4: Sleep & Relaxation
Sleep energizes you, improves your mood and your immune system, and may reduce buildup in the brain of an abnormal protein called beta-amyloid plaque, which is associated with Alzheimer’s disease, says the Cleveland Clinic.
Getting 7-8 hours of sleep every night is a must. And to ensure a good night’s sleep, you need a completely dark, quiet, and cool bedroom. You should not be able to see your hand five inches away from your face with the lights out.
Meditation is also a great way to relax and has been shown to reduce cognitive decline. Other ways to reduce stress are saying “no” more often, writing down all the things that bother you, and using imagery to anchor your emotions.
Pillar 5: Mental Fitness
“Use your mind, or lose it.”
You have something called “brain reserve,” which helps your brain adapt and respond to changes and resist damage, says the Cleveland Clinic.
People who continue to learn, embrace new activities, and develop new skills and interests are building and improving their brain reserve. That’s why working at a challenging job, going back to school, or taking classes can all expand your brain reserve.
Other mentally stimulating activities, like crossword puzzles, chess, puzzles, and card games have all been shown to help improve brain health. Even playing electronic “brain games” may help improve your reaction time and problem-solving ability.
Pillar 6: Social Interaction
A rich social network provides sources of support, reduces stress, combats depression and enhances intellectual stimulation. Studies have shown that those with the most social interaction within their community experience the slowest rate of memory decline, says the Cleveland Clinic.
Leading an active social life is the key to protecting your memory. Joining clubs and volunteering are great ways to keep your network alive. Even adopting a pet can improve your brain health.
Pets can calm us down, boost our immunity, improve our heart health, keep us moving, and enhance our social life, says the Cleveland Clinic.
Overall, lifestyle has a profound effect on your brain health. What you eat and drink, how much you exercise, how well you sleep, the way you socialize, and how you manage stress all play important roles in keeping your brain healthy. It’s never too late to make some of these small changes, you can even start today.
To a richer life,