As any of us who regularly wander into a room and forget why we came can tell you, our brains (like every other part of our bodies) are continually aging. This aging is due to the breakdown of bodily maintenance, meaning it\u2019s harder to heal the day-to-day wear that our bodies take on.<\/p>\n
But the brain has an advantage. \u201cThe human brain is so adaptable that it reacts to changes not only in its environment but also within itself. [Unlike most of your other organs] your aging brain is capable of compensating for breakdowns in its own system as you get older,\u201d says John Medina, a developmental molecular biologist and author of the book Brain Rules for Aging Well<\/em><\/a>.<\/p>\n This is good news for all of us who are concerned with maintaining our brain function well into our senior years. Diet, exercise (both mental and physical), sleep, and even friendships have been proven to play a part in keeping our brains healthy.<\/p>\n Some research suggests that dementia is an inflammatory process. It makes sense then that an increased use of NSAIDs or anti-inflammatory medicines have been shown<\/a> to reduce risk.<\/p>\n Barry Sears<\/a>, a biochemist and author of The Zone Diet,<\/em> disagrees with the use of NSAIDs however, which he says can contain unwanted side effects. Instead, he suggests concentrating on natural anti-inflammatories: \u201cWhat you want for brain health is the resolution of neuroinflammation and that can only be accomplished through increased production of hormones known as resolvins that are generated from omega-3 fatty acids.\u201d<\/p>\n Jennifer Stagg<\/a>, a\u00a0 biochemist turned naturopathic physician and author of Unzip Your Genes<\/em>, agrees. \u201cOmega 3s are critical for brain health and are thought to delay cognitive aging. [They] reduce inflammation, which is also a key mechanism that underlies most chronic disease,\u201d she says. She suggests a diet rich in olive oil, nuts, and seeds. Vitamin D, she says, is also important for cognitive health.<\/p>\n Are there foods you should avoid for better brain health? Stagg says yes. \u201cHigh glycemic foods can create an inflammatory cascade,\u201d she notes, and therefore may be bad for brain health. This includes food with high sugars, such as candy, honey, white potatoes, corn, and white bread.<\/p>\n About 70 million Americans<\/a> report problems with their sleep. It is no wonder why the CDC declared it<\/a> a public health problem.<\/p>\n Krystal L. Culler,<\/a> a certified brain health gerontologist, says that one myth of aging is that we need less sleep as we get older, but in reality, we should still aim for seven to eight hours of uninterrupted sleep per night. Parinaz Samimi, MPH, MBA agrees. \u201cAs people age, their ability to produce melatonin naturally declines, so good sleep hygiene is key to maintaining mental function,\u201d she says.<\/p>\n Quality of sleep is important too. According to a study out of Canada<\/a>, fragmented sleep, or frequent arousals through the night, in older adults has been directly linked to Alzheimer\u2019s Disease and the speed of cognitive decline.<\/p>\n Loneliness has also been associated<\/a> with an onset of dementia in older adults. Keeping your social connections vibrant, active, and healthy helps prevent cognitive decline, according to Medina. He also suggests that older people cultivate relationships with younger generations, as it reduces stress, anxiety, and loneliness. Excessive loneliness, he says, can cause depression, which can damage the brain.<\/p>\n Culler says that the brain and the heart are connected and in constant communication with each other. \u201cUnhealthy lifestyle habits such as inactivity, poor diet, isolation, emotional stress and smoking to name a few are counterproductive to overall health and wellness and impact the heart and brain in many ways such as: narrowing blood vessels, overall reduction of blood flow to the brain, and hardening of the arteries to the brain and the heart,\u201d she says.<\/p>\n So: a healthy heart can equal a healthier brain. Cardiovascular disease has been linked<\/a> to dementia, so it proves wise to keep your heart healthy by engaging in frequent physical exercise. Medina suggests dancing as the perfect exercise for seniors\u2014it provides both cardiovascular exercise and social interaction.<\/p>\n You go to the gym to work out, but do you have a fitness routine for your brain? Just like at the gym, you have to change up your brain\u2019s exercise routine regularly. \u201cWhen it comes to cognitive fitness, people should aim for brain exercises that are challenging, novel, and new,\u201d says. Culler.<\/p>\nEat this, not that<\/strong><\/h4>\n
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<\/p>\nGet quality sleep<\/strong><\/h4>\n
Socialize well and often<\/strong><\/h4>\n
Keep your heart healthy<\/strong><\/h4>\n
Exercise your brain<\/strong><\/h4>\n