Why Brain Health Matters – HealthyWomen

The importance of brain health

Many of us don’t think about our brains—and what it takes to keep them healthy—until problems like memory loss begin.

However, brain changes do not happen overnight. It takes years to develop. For example, Alzheimer’s disease, the most common form of dementia, can begin up to 20 years before symptoms appear. That means there’s never been a better time to prioritize brain health.

Take an active part in your brain health

Staying active is one of the best ways to keep your brain healthy because neurons need stimulation to function properly. “As you age, being more cognitively active and physically active can reduce your risk of Alzheimer’s,” Goldstein said. “Even if you were sedentary as a child, you can still change your trajectory.”

The hippocampus, a key area for memory function, is one of two brain regions that continues to produce new neurons as we age, and physical activity can promote that growth, Goldstein said.

Another activity that is good for brain health is socializing. “The emotional impact of loneliness and isolation can have profound effects on the brain,” Goldstein said. “When you’re around other people, you think about their perspectives and gain new perspectives. An active brain is a healthy brain.”

What you eat can also affect your brain health. Studies have shown that people who eat mostly ultra-processed foods (frozen foods, cereals, desserts, etc.) have a higher risk of cognitive decline. However, eating plans such as the Mediterranean or MIND diets, which are rich in anti-inflammatory foods such as leafy greens, berries, and fatty fish, have been shown to improve cognitive function and slow the aging process in the brain.

In addition to the controllable risk factors of physical activity, social activity, and diet, other modifiable risk factors for dementia include:

It is also important to remember that dementia has non-modifiable risk factors that cannot be changed or controlled.

• Age – Your risk of dementia increases as you age.
• Genetics – There are more than 20 genes that affect your risk of developing dementia.
• Family history — You are more likely to develop Alzheimer’s disease if you have a parent, brother, or sister who has it, and your risk increases if one or more family members have the disease.
• Gender – Women are more likely to develop Alzheimer’s disease than men.

If you are at risk for dementia, it is important to talk to your clinician about steps you can take to monitor your brain health.

An active plan may include long-term brain exercises, a healthy diet, and annual cognitive evaluations to help diagnose the disease in its early stages when more treatment options are available.

Create a Healthy Brain Plan

We know that diet and exercise seem to be the best for everything, but choosing a healthy lifestyle can make a big difference to your brain. And a recent clinical trial may have cracked the code for optimal brain health.

The US study Protecting Brain Health through Lifestyle Interventions to Reduce Risk (POINTER) found that a combination of exercise, diet, social and cognitive engagement, and regular health checks improved brain function in adults aged 60 to 79 years.

Cognitive health improved for all participants in the study;

A more structured program has improved further and helped protect against the decline in thinking and memory that can occur with age.

The pointer plan is as follows:

• work out: Do moderate-intensity aerobic exercise for at least 30 minutes at least four times a week, and strength and flexibility exercises twice a week.

• Brain Exercise: The computer-based brain training program lasts 30 minutes a day, three times a week, in addition to social and other intellectual activities.

• meal: The MIND diet limits sugar, ultra-processed foods, unhealthy fats, and includes dark leafy greens, nuts, berries, whole grains, olive oil, and fish.

• Overall health: Regular checkups to monitor blood pressure, weight, and other laboratory results