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Lifestyle Tips

Healthy Lifestyle, Healthier Brain

Brain-Boosting Nutrition

Physical Activity for Cognitive Health

Mental Wellness Techniques

Sleep & Recovery Tips

Brain-Boosting Nutrition
Physical Activity for Cognitive Health
Mental Wellness Techniques
Sleep & Recovery Tips

Brain Boosting Nutrition

Just as there is no magic pill to prevent cognitive decline, no single almighty brain food can ensure a sharp brain as you age. Nutritionists emphasize that the most important strategy is to follow a healthy dietary pattern that includes a lot of fruits, vegetables, legumes, and whole grains. Try to get protein from plant sources and fish and choose healthy fats, such as olive oil or canola, rather than saturated fats.

Research shows that the best brain foods are the same ones that protect your heart and blood vessels, including the following:

Green, leafy vegetables

Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Research suggests these plant-based foods may help slow cognitive decline.

Fatty fish

Fatty fish are abundant sources of omega-3 fatty acids, healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid—the protein that forms damaging clumps in the brains of people with Alzheimer’s disease. Try to eat fish at least twice a week, but choose varieties that are low in mercury, such as salmon, cod, canned light tuna, and pollack. If you’re not a fan of fish, ask your doctor about taking an omega-3 supplement, or choose terrestrial omega-3 sources such as flaxseeds, avocados, and walnuts.

Berries

Flavonoids, the natural plant pigments that give berries their brilliant hues, also help improve memory, research shows. A study done by researchers at Harvard’s Brigham and Women’s Hospital found that women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two-and-a-half years.

Tea and coffee

The caffeine in your morning cup of coffee or tea might offer more than just a short-term concentration boost. In a study published in The Journal of Nutrition, participants with higher caffeine consumption scored better on tests of mental function. Caffeine might also help solidify new memories, according to other research. Investigators at Johns Hopkins University asked participants to study a series of images and then take either a placebo or a 200-milligram caffeine tablet. More members of the caffeine group were able to correctly identify the images on the following day.

Walnuts

Nuts are excellent sources of protein and healthy fats, and one type of nut in particular might also improve memory. A study from UCLA linked higher walnut consumption to improved cognitive test scores. Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA). Diets rich in ALA and other omega-3 fatty acids have been linked to lower blood pressure and cleaner arteries. That’s good for both the heart and brain.

Physical Activity for Cognitive Health

Physical activity can help you think, learn, problem-solve, and enjoy an emotional balance. It can improve memory and reduce anxiety or depression.

Regular physical activity can also reduce your risk of cognitive decline, including dementia. One study found that cognitive decline is almost twice as common among adults who are inactive compared to those who are active.

Regular physical activity can help you sleep and feel better, reduce the risk of some common cancers, and add years to your life.

You don’t have to be a fitness guru to reap the benefits. No matter your age or fitness level, any amount of physical activity can help.

For the most benefit, adults need at least 150 minutes of moderate-intensity physical activity weekly or 75 minutes of vigorous-intensity activity. It doesn’t have to happen in one stretch. For example, moderate-intensity activity could be broken into 22 minutes daily, 30 minutes a day on 5 days a week, or smaller amounts that add up.

All adults also need muscle-strengthening activities two or more days a week. And adults 65 and older need activities to improve balance as well.

Here are ways to be more physically active:

Turn up the music and dance

Twisting and turning can be a fun way to be physically active.

Take active breaks

Break up your sedentary time with physical activity. For example, squat or march in place between programs while you’re watching television. Or stand on one leg to improve your balance.

Add physical activity to your routine

When shopping, park at the back of the parking lot and walk to the shop. Inside, walk around the perimeter of the store before getting what you need. Use the stairs instead of the elevator. Get off transit one stop sooner and walk to your destination. If you already walk routinely, start carrying hand weights on your treks.

Walk the dog

Dogs are great walking companions and can help you have an active lifestyle. One study found that dog owners on average walk 22 minutes more every day compared to people who don’t own a dog. If you already walk your dog, try going a little further on your walks.

Remember that some activity is better than none, and every little bit counts. Even some chores such as raking and bagging leaves, using a lawn mower, or vacuuming can help you get active.

Mental Wellness Techniques

Exercise regularly

Exercise has many known benefits, and regular physical activity also benefits the brain. Multiple research studies show that physical active people are less likely to experience a decline in their mental function and have a lower risk of developing Alzheimer’s disease.

These benefits result from increased blood flow to your brain during exercise. It also tends to counter some of the natural reduction in brain connections that occur during aging, reversing some of the problems.

Aim to exercise several times per week for 30 to 60 minutes. You can walk, swim, play tennis or do any other moderate aerobic activity that increases your heart rate.

Get plenty of sleep

Sleep plays an important role in your brain health. Some theories state that sleep helps clear abnormal proteins in your brain and consolidates memories, which boosts your overall memory and brain health.

Aim for seven to eight consecutive hours of sleep per night, not fragmented sleep of two- or three-hour increments. Consecutive sleep gives your brain the time to consolidate and store your memories effectively. Sleep apnea harms your brain’s health and could be why you may struggle to get consecutive hours of sleep. Talk with your health care team if you or a loved one suspects you have sleep apnea.

Eat a Mediterranean diet

Your diet plays a large role in your brain health. Consider following a Mediterranean diet, which emphasizes plant-based foods, whole grains, fish and healthy fats, such as olive oil. It incorporates less red meat and salt than a typical American diet.

Studies show people who closely follow a Mediterranean diet are less likely to have Alzheimer’s disease than people who don’t follow the diet. Further research is needed to determine which parts of the diet help brain function the most. However, we know that omega fatty acids found in extra-virgin olive oil and other healthy fats are vital for your cells to function correctly, appear to decrease your risk of coronary artery disease, increase mental focus and slow cognitive decline in older adults.

Stay mentally active

Your brain is similar to a muscle — you need to use it or lose it. There are many things that you can do to keep your brain in shape, such as doing crossword puzzles or Sudoku, reading, playing cards or putting together a jigsaw puzzle. Consider it cross-training your brain. Incorporate different types of activities to increase the effectiveness.

Most health care teams don’t recommend the paid brain-training programs available. These programs often overpromise results or focus on memorization skills that aren’t useful in everyday life. Your brain can get just as good of a workout through reading or challenging yourself with puzzles. Finally, don’t watch too much TV, as that is a passive activity and does little to stimulate your brain.

Remain socially involved

Social interaction helps ward off depression and stress, which can contribute to memory loss. Look for opportunities to connect with loved ones, friends and others, especially if you live alone. Research links solitary confinement to brain atrophy, so remaining socially active may have the opposite effect and strengthen the health of your brain.

Keep your blood vessels healthy

The health of your arteries and veins is important to your heart health but it is also critical for brain health. Get your blood pressure, blood sugar and cholesterol checked regularly and take steps to keep your numbers within a normal range.

Increase your physical activity, eat a Mediterranean diet and decrease your sodium consumption to lower blood pressure and cholesterol values. Finally, tobacco and alcohol use are impactful on brain health as well, so only drink alcohol in moderation and don’t smoke. Moderate drinking is defined as up to one drink per day for women and up to two drinks per day for men.

Sleep and Recovery Tips

Sleep is essential for brain health because it allows the brain to clear out toxins, consolidate memories, and repair neural connections. During deep sleep, the brain strengthens learning, improves focus, and supports emotional balance by regulating key brain areas like the amygdala and prefrontal cortex. Lack of sleep can impair memory, attention, and mood, and over time, increase the risk of neurological disorders such as Alzheimer’s and stroke. Getting 7–9 hours of quality sleep each night is one of the best ways to protect and maintain a healthy brain.

Here are some tips on getting high quality sleep:

  • Stick to a sleep schedule. Go to bed and wake up at the same time every day, even on the weekends
  • Get some exercise every day. But not close to bedtime
  • Go outside. Try to get natural sunlight for at least 30 minutes every day
  • Avoid nicotine and caffeine. Both are stimulants that keep you awake. Caffeine can take 6–8 hours to wear off completely
  • Don’t take naps after mid-afternoon. And keep them short
  • Avoid alcohol and large meals before bedtime. Both can prevent deep, restorative sleep
  • Limit electronics before bed. Try reading a book, listening to soothing music, or another relaxing activity instead
  • Create a good sleeping environment. Keep the temperature cool if possible. Get rid of sound and light distractions. Make it dark. Silence your cell phone
  • Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, get up and do a relaxing activity until you feel sleepy again
  • See your health care provider if nothing you try helps. They can determine if you need further testing. They can also help you learn new ways to manage stress