It’s more in your power than you think
Have you come across any deep-seated beliefs about brain health? How about: “Dementia runs in my family; there’s little I can do about it.” Or “Diet and lifestyle can’t do much past a certain age; damage has already been done.” Let’s take a closer look at these ideas.
Your brain wants you to sleep better
Good-quality sleep may help reduce your risk of developing dementia, while poor sleep can reduce stress tolerance and may increase risk of depression.
Regular bedtime and wake-up times and a screen-free bedroom can help improve sleep quality. Skip the night cap, since alcoholic beverages can affect the brain in two ways―they can fragment sleep, potentially impacting brain health, and they can also cause brain shrinkage over time, even with low to moderate consumption.
Oral health is brain health
Our oral microbiota affects brain health and cardiovascular health, while tooth decay and tooth loss are associated with higher the risk of dementia. Diet also influences oral bacteria.
A Mediterranean-like eating pattern, rich in whole foods and low in ultra-processed foods, promotes a healthier oral microbiota. Moreover, 10-year adherence to the MIND (Mediterranean-DASH intervention for neurodegenerative delay diet), no matter the age, was associated with a 25 percent lower risk of developing Alzheimer’s disease.
Can you hear me now?
Age-related hearing loss can increase the risk of cognitive impairment, cognitive decline, and dementia. Limit exposure to loud noise and wearing protective gear whenever you can (concerts included!).
The connection between heart and brain
Cardiovascular health is essential for brain health, though that connection is often forgotten. Research points to an association between high blood pressure in midlife and a higher risk of cognitive decline and dementia. Managing high blood pressure with a whole foods diet and regular exercise also benefit the brain. These lifestyle changes can improve cardiovascular function and lower the risk of heart and brain disease over time.
Brain-bolstering foods
A daily handful of blueberries can help improve memory, reduce the risk of cognitive decline, and lower systolic blood pressure.
A daily serving of dark leafy greens can help slow down age-related cognitive decline. As for the magical “fruit” (yes, beans), regular consumption is also associated with a lower risk of cognitive decline.
The advice is simple: opt for a plant-centred diet (it doesn’t need to be exclusive) that’s rich in polyphenols, protein, and healthy fats—derived from various sources, including veggies, fruit, coffee, tea, legumes, whole grains, and nuts and seeds—to help reduce the risk of cognitive decline and neurodegenerative disease.
By Daniela Ginta
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