Secret Weapons for Brain Health
For the past 18 years, I've helped countless families navigate the challenges of caring for loved ones with dementia. It's a journey filled with love, frustration, and a constant undercurrent of worry. I've also felt the impact of aging and dementia firsthand through helping my own family and friends with their caregiving needs.
I’d like to share a story that recently happened with the hope that it may impact you or someone you know. It’s about the power we have over our own brain health.
One of my clients, a wonderful, active and witty man named John, has been living with dementia for several years. He was a prominent lawyer and to his kids, always larger than life. As a natural leader, he was the family patriarch. His decline has been slow and steady, but a recent fall and subsequent hospitalization knocked him down to a new low, which has become his new normal. He has become more confused and forgetful and now requires much more assistance with everyday activities. His children, all in their 50s, are understandably stressed and sad and weren't prepared for the emotional toll of seeing their once vibrant and independent father need so much help. They are getting overwhelmed with the logistical challenges they are now facing and feel unprepared for what’s next.
John's daughter, Sarah, confided in me about her growing concern, not just for her father, but for herself and her siblings.
"Seeing Dad’s struggles makes me so worried about my own brain health," she confessed. "Is it inevitable? Will this happen to me? Is it in my genes?"
This is a question I hear often, and one that deserves a deeper conversation. While genetics can play a role in dementia, the good news is that lifestyle factors may be equally, if not more important, for keeping your brain sharp and mitigating your own dementia risk.
Use It or Lose It
Think of your brain like a muscle – it thrives on challenge and activity. Learning a new language, playing brain games, engaging in social activities – these all stimulate neural pathways and promote brain health.
When choosing a new activity, keep in mind that it should be novel and complex. Once you have mastered the activity, it may be fun and provide needed stress relief but it may not be challenging your brain. For instance, it is a great brain activity to learn to play an instrument. Let’s say you decide to learn to play the guitar. After a while, you become proficient. Playing the guitar becomes fun and relaxing, which is great and also important, but when this activity stops being novel and complex, it is not taxing your brain anymore.
Keep in mind that promoting new neural pathways can be simple. Look for tasks that are novel and complex. Try brushing your teeth using your non-dominant hand (it’s really hard!). Brush your teeth while balancing on one foot. Use a different locker at the gym. Take a different route when driving to your office. Try not to be on autopilot all the time.
Brain Food
The foods we choose to eat (and not eat) also play a crucial role in cognitive decline. If something is good for your heart, it is good for your brain. Mediterranean style diets promote eating chicken, fish, fruits, vegetables, whole grains, and healthy fats while limiting red meats, processed foods, fried foods and sugar. Processed foods, fast food and sugar have been linked to cognitive decline.
The MIND diet is a hybrid of the Mediterranean and DASH diet and has been proven to reduce cognitive decline even with less than 100% adherence.
Below are the basic guidelines:
The healthy items the MIND diet guidelines suggest include:
3+ servings a day of whole grains
1+ servings a day of vegetables (other than green leafy)
6+ servings a week of green leafy vegetables
5+ servings a week of nuts
4+ meals a week of beans
2+ servings a week of berries
2+ meals a week of poultry
1+ meals a week of fish
Mainly olive oil if added fat is used
The unhealthy items, which are higher in saturated and trans fat, include:
Less than 5 servings a week of pastries and sweets
Less than 4 servings a week of red meat (including beef, pork, lamb, and products made from these meats)
Less than one serving a week of cheese and fried foods
Less than 1 tablespoon a day of butter/stick margarine
For more info:
https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/mind-diet/
https://pubmed.ncbi.nlm.nih.gov/26086182/
https://www.rush.edu/news/new-mind-diet-may-significantly-protect-against-alzheimers-disease
https://www.alz.org/news/2019/food-for-thought
Get Plenty of Rest
Don't underestimate the importance of sleep. It is essential for optimal brain function. Here’s why:
Memory Consolidation: During sleep, the brain processes and stores information learned during the day. This helps solidify memories and improve learning.
Brain Cell Repair: Sleep allows the brain to repair damaged cells and tissues, promoting healthy brain function and reducing the risk of neurodegenerative diseases.
Waste Removal: While you sleep, the brain's glymphatic system clears away harmful waste products that accumulate throughout the day. This helps prevent neurodegenerative diseases like Alzheimer's.
Mood Regulation: Adequate sleep is essential for maintaining emotional balance. Lack of sleep can contribute to mood disorders like depression and anxiety.
Cognitive Function: Sufficient sleep is essential for clear thinking, focus, and problem-solving abilities. Chronic sleep deprivation can impair cognitive function and reduce productivity.
Reduced Risk of Disease: Lack of sleep has been linked to an increased risk of various diseases, including Alzheimer's disease, stroke, and heart disease.
In essence, sleep is like a reset button for the brain. It allows it to recharge, repair, and function optimally.
Read More:
https://www.sleepfoundation.org/physical-health/alzheimers-disease-and-sleep
https://new.nsf.gov/science-matters/nightlife-brain
Get Moving
Again, think if something is good for your heart, it is good for your brain. Regular physical activity is a powerful tool for brain health. Here’s why:
Increased Blood Flow: Physical activity increases blood flow to the brain, delivering essential nutrients and oxygen. This improved circulation helps nourish brain cells and supports optimal function.
Neurogenesis: Exercise stimulates the growth of new brain cells, particularly in the hippocampus, a region crucial for memory and learning. This process, known as neurogenesis, helps maintain cognitive function and may even slow down age-related decline.
Improved Neuroplasticity: Exercise enhances the brain's ability to adapt and form new connections between neurons. This neuroplasticity is essential for learning, memory, and problem-solving.
Reduced Risk of Cognitive Decline: Regular physical activity has been linked to a lower risk of cognitive decline and neurodegenerative diseases such as Alzheimer's and dementia.
Stress Reduction: Exercise can help reduce stress and anxiety, which can have a positive impact on brain function. Chronic stress can negatively affect memory, concentration, and mood, so managing stress through exercise can be beneficial.
Remember, consistency is key. Even moderate amounts of exercise can provide significant benefits for brain health. Moderate physical activity like walking, gardening, resistance training, dancing, yoga and much more is not only good for your brain but also balance and overall health. Incorporate physical activity into your daily routine to reap the rewards.
Read More:
https://www.alz.org/news/2020/a-mental-workout
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7498620/
To recap:
Think of your brain as a muscle – it thrives on challenge and activity.
Diet also plays a crucial role; what we choose to eat as well as avoid.
Sleep allows the brain to recharge, repair and optimize.
Exercise and movement are powerful brain health boosters.
We can't change our genes, but we can significantly influence our brain health.
Lifestyle changes are not a cure, but rather a proactive approach to aging. It’s a way to take control of our future and our health.
What are your thoughts on brain health?
Will you consider lifestyle changes as a part of your healthy aging plan?