We all want to preserve our brain health as we age, so how to keep your brain healthy? That is a question for all of us to consider. After all, our cognitive abilities are some of the most important things we have! Luckily, there are many things you can do to keep your mind sharp and preserve cognitive function. Doing lots of small things consistently over time has the compound effect of keeping your brain healthy as you age.

Eat Healthy Foods

You are what you eat—or, at least, that’s how the saying goes. And as it turns out, there’s a lot of truth to it. The food you consume affects your overall health, and that includes your brain health. Just as eating unhealthy foods can increase your risk of developing heart disease or diabetes it can also lead to cognitive decline and memory problems. But it’s not all doom and gloom. Eating the right foods can actually help improve your brain health and brain power.

Fish

Fish is one of the best sources of Omega-3 fatty acids, which are essential for proper brain functioning. The brain is approximately two thirds fat, and Omega-3 fatty acids make up a large proportion of that. The brain relies on Omega-3 fatty acids to perform, which is why getting plenty of these healthy fats helps to protect against cognitive decline and memory problems. Omege-3s are anti-inflammatory and play a part in reducing inflammation in the brain. The inflammation can be the start of many health issues, both in the brain and the body. They also play a role in neuronal development and communication.

The best sources of Omega-3 fatty acids are oily fish such as salmon, mackerel, herring, and sardines. Aim to eat fish at least twice a week to get the most benefit. If you are a parent or thinking of having a baby, you can get them a great start for brain health. One of the best things you can do for your child’s brain is to get them eating these important foods. Many people dislike the “fishy” taste of this type of fish. However, the sooner your child gets used to the taste the better. And the more they will benefit while their brains are developing and as they age themselves.

Nuts and Seeds

Nuts and seeds are another good source of Omega-3 fatty acids as well as vitamin E, which is a powerful antioxidant that helps protect against cognitive decline. Walnuts are especially beneficial for brain health due to their high levels of alpha-linolenic acid (ALA), a type of Omega-3 fatty acid. They are even shaped liked tiny little brains to help you remember! Other good sources of Omega-3 are almonds, hazelnuts, sunflower seeds, flaxseeds, and pumpkin seeds. Include a handful of nuts or seeds in your diet every day to reap the benefits.

Berries

Blueberries are often hailed as being good for brain health due to their high levels of anti-oxidants. In fact, wild, organic blueberries contain over thirteen thousand antioxidants. Antioxidants help protect against cell damage caused by free radicals, which have been linked with cognitive decline and Alzheimer’s disease. Other berries packed with anti-oxidants include strawberries, raspberries, blackberries, and cranberries. You can add berries to your breakfast cereal, yoghurt, or porridge, enjoy a handful as a snack, or have them as a palate-cleansing dessert.

Dark Leafy Greens

Spinach and kale are packed with nutrients that are important for brain health. These include vitamins C and E, which are powerful antioxidants; B vitamins and folate, which are important for energy metabolism; iron, which is essential for oxygen transport in the blood; and magnesium, which helps support brain plasticity. Eat dark leafy greens every day with your meals or add them to smoothies, salads, soups, and stews.

Avoid Unhealthy Foods

Just as there are certain foods that are good for our brains, there are also certain foods that we should avoid if we want to keep our brains healthy. Eating too much of the wrong kind of food can lead to inflammation, which has been linked to a whole host of neurological disorders. So, what are some of the worst offenders when it comes to brain health?

Sugary drinks

We all know that sugary drinks are bad for our health, but did you know that they’re also bad for our brains? Drinks like soda and energy drinks contain a large amount of sugar which causes inflammation, which, in turn, has been linked to a whole host of neurological disorders including Alzheimer’s disease, dementia, and depression.

Aspartame

Don’t think you are let off the hook if you are drinking sugar-free soda drinks. These drinks still need to taste sweet, so aspartame is used instead of sugar. Aspartame is an artificial sweetener, and although it is calorie-free, aspartame is bad news for your brain. This is because, at best, it can cause headaches and insomnia.

The worst case scenario is that it can cause seizures, memory loss, damage brain tissue, and increase the risk of dementia. This is because the products that aspartame is broken down into, when digested, are poisonous to living cells. Rather than drink soda drinks, whether regular or sugar-free, opt for water or unsweetened tea instead.

Refined White Carbohydrates

Refined white carbs like white bread, pasta, and rice have been stripped of their nutrients and fibre. Eating too many refined carbs can lead to spikes in blood sugar levels, which have been linked to cognitive decline and Alzheimer’s disease. To keep your brain healthy, opt for whole grain alternatives instead.

Foods HIgh In Transfats

Transfats are often found in processed foods like cookies, crackers, and fried foods. Eating too many foods high in transfats can lead to inflammation, which we have already learned is linked to a whole host of neurological disorders including Alzheimer’s disease, dementia, and depression. To keep your brain healthy, cut down or cut out your intake of processed foods.

Highly Processed Foods

Highly processed foods are often high in sugar, salt, saturated fat, and transfats. This combination can lead to inflammation, which like soda and processed carbohydrates, is not good news for our brain. To keep your brain healthy, it is best to cook food from fresh, eat plenty of fresh fruits and vegetables, and cut out foods that are high in salt, sugar, saturated, and transfats as much as possible.

Too Much Alcohol

Drinking too much alcohol can lead to dehydration and electrolyte imbalance (20), both of which can be detrimental to brain health. Too much alcohol causes a loss of short-term memory. However, alcohol abuse has also been linked to an increased risk of cognitive decline and dementia. It can damage and shrink the brain, and unfortunately, if you are female, this is likely to happen sooner than your male counterparts.

With all that said, drinking a few alcoholic drinks a week (eight for women and fifteen for men) does actually have a benefit for the brain and appears to boost cognition. Therefore, to boost your brain power, moderate your alcohol consumption or abstain from alcohol altogether.

Keep Your Body Active

Being physically active throughout your life has many benefits for your physical health, but more importantly, for your mental and brain health. Regular, consistent physical activity can improve the overall working of the brain and prevent the onset of diseases such as dementia, depression, and Alzheimer’s disease.

Exercise has been shown to increase the part of the brain that is vital for learning and memory. The type of exercise that has been shown to be the best for cognitive health is aerobic exercise, such as walking at a brisk pace, rather than exercise such as yoga, which is based on stretching and toning. One reason for this is that the more time spent doing aerobic exercise, the quicker the brain transforms glucose into energy, which could lower the chances of Alzheimer’s disease.

All that is needed is half an hour a day of physical activity, five days out of seven. If you are looking to start exercising in your later years, walking is the best place to start. It is also a good idea to learn fall prevention strategies. This is because falling can cause head injuries that obviously impact the brain. Ask your healthcare provider to point you in the direction of a fall prevention group.

The sooner you start exercising, the better, but don’t worry if you have never exercised before. It is never too late. The best time to start exercising is when you are young. The second-best time is now!

Keep Your Mind Active

Keeping your mind active is one of the best things you can do for your brain health. One of the best ways to keep your mind active is by learning new things. When you challenge your brain with new information, you’re giving it a workout and helping it to grow stronger. Learning a new language or how to play a musical instrument are both excellent options for keeping your mind active, keeping your brain healthy, slowing the onset of dementia and even increasing grey matter and overall brain size.

You can also try memory games or puzzles like Sudoku and crosswords, which have shown to benefit brain health and cognition even up to the age of 93. Practice makes perfect so doing these activities consistently, on a daily basis is more beneficial than occasionally.

Be Sociable

Another great way to keep your mind active is by socializing regularly. Spending time with friends and loved ones gives your brain a much-needed break from work or other screen time activities. Socializing can also help reduce stress levels, even if it means that you just forget your troubles for a few hours. This is important as stress is bad news for brain health, killing off brain cells and causing the brain to reduce in size.

In addition, staying social is important as the brain deteriorates much faster in lonely people and can lead to poor mental health. So invite friends and family round for a cuppa, join local clubs and societies, or simply go and knock on a neighbor’s door and introduce yourself.

Keeping Brain Healthy Going Forward

In conclusion, keeping our brains healthy is achievable even in old age. It is all about maintaining a high quality of life. We must do our best to maintain a balanced lifestyle with proper nutrition, physical activity, and mental stimulation. By socializing and engaging in stimulating activities like learning new skills or playing games, you can keep your brain active and sharp even as you age.

Finding purpose and joy in life, and developing proper sleep schedules are key factors as well. As we age, it is essential to stay curious and keep learning to maintain cognitive health. By taking proactive steps throughout your life, you can help ensure a healthy mind well into your later years.

Additionally, make sure to practice good mental health habits such as managing stress levels and seeking help if needed.

There are many ways we can keep our brains healthy as we age. So get out there and start living your best life!

Click here to access an article from The Journal of Physical education and Sport entitled The Role of Physical Activity and Diet in Preventing Cognitive Decline.

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