Our brains ability to wire and re-wire, building new connections throughout our lifetime, is called Neuroplasticity. We now know there are behaviors that play a key role in this ability, and according to, the FINGER trial, a 2014 randomized control study, there are certain lifestyle choices* that significantly reduce our chances of cognitive decline...even in people who are carriers of the "Alzheimer's gene"!!
Consider These Six Ways to Keep Your Brain Healthy!
Photo by Katie Smith on Unsplash
Diet*: The FINGER trial, found that a diet rich in fish, fruits, vegetables and a lot of heart healthy oils benefited the brain. Other studies have shown that arugula and beets (nitrates), celery and bell peppers (luteolin), and salmon and sardines (omega-3 fatty acids), all contain key compounds that have been shown to boost brain function. In addition, one University of Georgia study noted that the kind of carotenoid's found in dark leafy greens and egg yolks increased the processing speed of healthy college students by 20%. Also in dark leafy greens, folate impacts the brain. The higher the blood level of folate the lower the chance of brain atrophy, according to the author of the the Nun study. Folate combined with B12 breaks down homocysteine levels for the benefit of the brain! Dark leafy greens, broccoli, citrus fruits, avocado, beef liver and other organ meats, tuna, summer squash, and bananas are high in folate. Vitamin B12 is found in animal foods such as red meat, poultry, eggs, and dairy. Finally, a Mayo Clinic study revealed that older people who ate food high in carbohydrates had nearly 4 times the risk of developing mild cognitive impairment. This study found that those whose diets were highest in healthy fats were 42% less likely to experience cognitive impairment.
Exercise*: Exercise as a potent lifestyle choice associated with reducing the risk of developing Alzheimer’s disease. For example, a new study published in the journal Neurology, found that those who had a high level of fitness at the beginning of the study (when compared with those that had a medium level) had an 88% lower risk for all-cause dementia, while Alzheimer's was actually increased by 41% in those with low fitness. In addition, a high level of fitness was associated with a 9.5 year delay in the age of onset of dementia when compared to the group in the medium fitness range. Dr Perlmutter's graph's of this information are impactful! To see them click here.
Mental Exercises*: Brain exercises are essential for your health and well-being. Challenge your brain with novel tasks, and you are improving your brain function. To make this most effective, three conditions must be met. The activity needs to: engage your attention, involve more than one of your senses, break a routine activity in an unexpected, nontrivial way. These simple brain exercises are a great starting point: take a new route to where you are driving, read, write, play board games, and do crossword puzzles.
Managing Stress: Balancing your daily stress is a vital part of any brain health strategy! Studies have shown there's a high correlation between these "stress influenced"conditions (i.e. high blood pressure, high cortisol) and the onset of Alzheimer’s disease. By managing these cardiovascular disease risk factors you are benefiting your brain. Faith-based practices and healthy relationships also reduce stress, while relaxation practices have been known to improve your focus, attention, and mental performance. When you are stressed, chemicals such as adrenaline and cortisol flood your body. Cortisol, in excess, damages the cells in the memory center of your brain. High levels of cortisol also impact your ability to learn and retain new information. Therefore, as stress increases, so does your chance of developing memory loss!
Avoiding Insulin Resistance*: The metabolic and vascular risk factors of individuals (weight, blood pressure, hip and waist circumference) not only impact the cardiovascular system, but the brain! Scientists have noted that insulin resistance is a common origin of Alzheimer's Disease and type 2 diabetes and therefore, have begun calling it Type 3 Diabetes. In addition, insulin resistance increases the risk for a host of other serious health problems, including heart attacks, strokes and cancer. The driving forces behind insulin resistance include excess body weight, too much belly fat, a lack of exercise, smoking, and even skimping on sleep. Accordingly, anything we do to reduce our chances of insulin resistance could be a suitable strategy for keeping our brains healthy!
Reducing Inflammation: On a final note, there is a lot of discussion about the role of inflammation in Alzheimer's and other degenerative brain diseases. The most recent studies have lead many scientist to conclude, neuroinflammation plays an important part in the development and progression of Alzheimer's. As a result, anti-inflammatory therapeutic approaches to modify Alzheimer's progression are the basis for ongoing and future therapeutic trials. It, then, seems logical to consider the possible benefits of reducing chronic inflammation in order to keep the brain healthy, so once again we are back to diet and exercise! By eliminating inflammation causing foods (i.e. refined carbohydrates, sugars, processed foods), increasing anti-inflammatory foods (i.e. broccoli, blueberries, foods listed above) and exercising regularly we will benefit our brains.
Time to update the "to-do" list and grocery list!
Wendy Dellis is a certified wellness coach. She joins years of training and work in the area of behavior change, experience as a fitness instructor and run club coordinator with a passion for adventure and people. She lives in Minnesota with her husband, Jay, and two sons.
The information contained on this page is for general information purposes only. Nothing here should be construed as medical or healthcare advice, but only topics for discussion. No physician-patient relationship exists; please consult your physician before making changes in diet or lifestyle.