6 Lifestyle Changes to Protect Brain Health

Before we continue, if you are concerned your senior loved one may be experiencing memory loss that is impacting their ability to remain independent, we can help. At Comfort Keepers, we provide high-quality in-home care services in Logansport and the surrounding communities. 

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Declining brain function may be a cause of concern for some people, but there are plenty of things you can do to slow it down. The earlier you focus on brain health the better. The following lifestyle changes can help to keep your brain sharp as you age.

Participate in regular exercise.

Exercising in all forms is proven to have benefits for brain health. A study involving the Washington Health Research Institute concluded that fifteen minutes of physical exercise three times a week reduced the risk of developing dementia by as much as forty percent. The key is finding an activity that you enjoy and can incorporate into daily life. Walking, cycling, swimming, and dancing are examples of exercise suitable for all with some adaptations.

Get quality sleep.

Quality sleep has benefits for both physical and mental health. Lack of sleep is a symptom of modern life for many people, and it can lead to serious problems over the long term. As well as helping to maintain pathways that organize memories, sleep plays a role in removing toxins in the brain that build up during the day. Most health professionals recommend between seven and eight hours of rest every night.

Limit your stress levels.

Stress affects different people in different ways, and it can be hard to avoid. However, taking positive steps to reduce the amount of stress you have to deal with can have many health benefits. As well as affecting memory, anxiety levels, and mood, persistent stress can cause physical damage to the brain which may never heal. 

As well as causing inflammation in the brain, stress can cause shrinkage of the hippocampus affecting memory. There is evidence of this in combat veterans and post-traumatic stress disorder sufferers. Taking time out away from the pressures of work can make a big difference to stress levels and brain health. Meditation and breathing exercises are now widely recognized as effective tools for managing stress.

Feed your brain cells.

Around fifty percent of the human brain's weight consists of fat. This acts as insulation for brain cells essential for healthy functioning. The better the insulation, the more efficiently your brain operates. Quality fats in your diet can help it run more smoothly, so diet plays an important role in maintaining a healthy brain. Walnuts, flaxseeds, oily fish, and dark, leafy greens are rich sources of the type of fat you need. Saturated and trans fats contained in processed foods have the opposite effect and can cause cell damage. 

Boost your brain power.

Giving your brain regular workouts is another way to reduce the impact of cognitive decline. Crosswords, sudoku, and other puzzles are great for keeping your mind active. Learning new skills creates neurons in the brain that sharpen thinking and improve memory. Examples include taking up painting, carpentry, or learning a foreign language. Research at McGill University in Montreal concluded that memory recall improved after ten weeks in test candidates who took up tango lessons.

Take vitamin supplements.

Vitamins B, C, D, and E all play a part in brain function. A diet rich in whole grains, fruit, and vegetables can provide most of these, but taking vitamin supplements is an easy way to ensure you're getting the recommended amounts. Multi-vitamins can provide most of the key nutrients in a single tablet taken daily. 

Taking positive steps to maintain a healthy brain is easier than repairing damage once it's done. By making some of the lifestyle changes described in this article, you can lower your risk of memory loss.