Three Good Things for Your Brain
In a 10-year study published in Neurology, adults aged 39 and younger reported worsening problems with memory, concentration and decision-making. This might seem surprising since we usually reach our peak mental state—or our ability to learn, remember and make judgments—by age 30.
Researchers think that this “brain drain” could be caused by things like chronic stress, burnout and poor sleep rather than mental decline—which begins around age 60 and becomes more pronounced in our 70s and 80s.
No matter our ages, we all want to clear the brain fog and stay sharp. Some easy ways to do that include:
Engaging in Physical Activity
Regular exercise improves blood flow, mood and thinking. In fact, studies show that physically active people have better reasoning, vocabulary, memory and reaction times than sedentary people. Researchers aren’t sure what the link is between exercise and cognitive ability, but they suspect it’s a blend of oxygen-rich blood and hormones like dopamine, serotonin and endorphins released by physical activity. Studies show that as little as 35 minutes of moderate-to-vigorous weekly exercise can reduce the risk of developing dementia by 41%. Those risks decrease even further with more exercise.
Cross-Training Your Brain
Our brains, like our bodies, need a mix of challenging activities that help us focus, make decisions, comprehend language and evaluate everyday information. Some ways to “work out” your brain are cooking, crafting, playing an instrument, learning a new language, gardening, reading and playing games like Trivial Pursuit, Sudoku or jigsaw puzzles. Studies suggest that regularly engaging in cognitively stimulating activities like these can delay the onset of Alzheimer’s by as many as five years.
Maintaining a Healthy Diet
Consuming too many processed and sugary foods can lead to inflammation, brain fog and fatigue. Eating healthy foods, however, can slow cognitive decline, help rebuild cells, improve mental clarity and protect the brain from future damage. Researchers have found that the MIND diet (a blend of the Mediterranean and DASH diets) could potentially lower Alzheimer’s risk by up to 53%. That means adding plenty of whole grains, leafy greens, walnuts, avocados, berries and especially fatty fish to your diet. Omega-3-rich fish like salmon, sardines and trout have been linked to increased learning, memory, blood flow to the brain and brain volume.
Remember, while there is no cure for cognitive diseases like dementia, keeping our bodies healthy also keeps our brains healthy—and that means we get to be independent for longer.
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Worried about your risk of cognitive decline? Talk to your doctor about how exercise, healthy eating habits and other lifestyle changes can prevent it.
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