Strategies to Foster Brain Health: A Comprehensive Guide
Rewritten Article
Keep those brain fires burning: swap butter for olive oil, take a hike, learn an instrument - or dabble in some other passion to delay cognitive decline. Here's what the docs themselves do to ward off mental decay
- By Sarah Phillips / The Guardian
As we age, our mental acuity tends to diminish. But can we delay this decline by making a few lifestyle changes or do we need to completely overhaul our daily routines? We quizzed some brain experts to find out what they recommend for keeping our minds sharp throughout our golden years.
LOOK AFTER YOUR OVERALL HEALTH
Suzanne O'Sullivan, a renowned neurologist and author, sums it up nicely: "All the sensible things that apply to maintaining your physical health also apply to maintaining your mental well-being."
"When I was young, I could pull all-nighters with no consequences. But as I've gotten older, I realize that taking care of my health – both body and mind – is crucial," she notes.
DITCH UNHEALTHY HABITS
So, what are some of the unhealthy habits to avoid if you want to keep that gray matter functioning at its best? Tom Solomon, a professor of neurology at the University of Liverpool, cautions against one particular vice: "If you want to mess with your brain, smoke a lot."
"Moderate alcohol consumption might offer some heart health benefits for the elderly, but don't make a habit of it," Faye Begeti, a neurologist at Oxford University hospitals, warns. Her two rules for her patients are "no drinking out of habit" and "only when celebrating."
MOVE YOUR BODY
Richard Davenport, a consultant neurologist in Edinburgh and the outgoing president of the Association of British Neurologists, points out that physical activity has multiple benefits for brain health. "It affects us on various levels, psychologically, metabolically, and physiologically."
He explains that things that are good for blood vessels are also good for the brain, as many issues related to cognitive decline stem from damaged blood vessels. Solomon, who holds the Guinness World Record for the fastest marathon dressed as a doctor, stresses that "you don't have to run marathons to keep your brain in top shape." Aim for 20-30 minutes, three times a week, of something that gets your heart rate up, like running, swimming, or cycling.
STAND ON ONE LEG
"Maintaining physical activity throughout every decade can have positive effects on brain longevity," says Begeti. "In addition to aerobic exercise, I recommend incorporating single-leg exercises into your routine because walking is heavily reliant on single-leg balance."
Combining aerobic exercise with resistance exercises that strengthen your muscles can help fend off cognitive decline, Begeti suggests.
MAKE THE SWAP: OLIVE OIL FOR BUTTER
When it comes to diet, focus on foods rich in antioxidants and unsaturated fats, rather than red meat. Begeti recommends using olive oil in cooking instead of butter, except for special occasions.
"The Mediterranean diet has strong evidence supporting its benefits for brain health," she adds. "Since I'm from Greece, I might be biased, but incorporating olive oil into your diet is super easy – you can even bake with it!"
DRINK LOTS OF WATER, CUT BACK ON CAFFEINE
Solomon emphasizes the importance of staying hydrated by drinking at least two liters of water per day, as well as avoiding caffeine. "Regular exercise, staying hydrated, cutting back on caffeine, and adhering to a consistent sleep schedule can all help reduce the risk of headaches," he says.
These habits, he continues, are also beneficial for your overall brain health.
ESTABLISH SLEEP ROUTINES
Sleep plays a crucial role in maintaining brain health, and establishing good sleep habits early in the day can help ensure you get the rest you need later. Begeti recommends setting a regular wake-up time and allowing for an extra 60 to 90 minutes of sleep on the weekends if necessary.
"We're still not entirely sure what sleep is for, but there's growing evidence that it allows the brain to clean up and perform some necessary tidying up," says Davenport.
SET PHONE BOUNDARIES
While technology can sometimes receive negative press, O'Sullivan reminds us that it also brings numerous positives, such as connecting people who may not have been able to meet otherwise. So, establish healthy boundaries with your digital devices.
Begeti advises setting a routine for checking social media accounts, such as twice daily, and muting group messages to reduce distractions. "Try to approach technology intentionally and avoid using it to avoid facing difficult challenges," she says.
DON'T WORRY ABOUT MEMORY LOSS AND TECHNOLOGY
Modern technology has led some to question whether our memory abilities are diminishing. Begeti explains that our brains adapt to the information available to us, focusing on what we use regularly. So, while you may not remember phone numbers the way you used to, that doesn’t necessarily mean that your brain's ability to store information in that way has disappeared.
USE TECHNOLOGY FOR POSITIVE SOCIAL CONNECTIONS
Connection and social interaction are crucial for maintaining cognitive health, and technology can offer opportunities for making those connections, especially for those with limited mobility. Begeti highlights early studies showing that middle-aged adults who engage in social media have lower rates of dementia.
FIND SOMETHING YOU LOVE AND DO IT
Finally, as O'Sullivan puts it, "Mental and brain health is all about having passions and interests outside of yourself." Getting involved in a hobby, volunteering, learning a new skill, or engaging with new people can stimulate the brain and keep it sharp as you age.
- A renowned neurologist, Suzanne O'Sullivan, suggests that maintaining both physical and mental health follows the same principles.
- In her youth, O'Sullivan could pull all-nighters without consequences, but now recognizes the importance of caring for her overall health.
- Professor Tom Solomon warns against excessive smoking as a vice that can negatively impact brain health.
- Faye Begeti, a neurologist, advises against habitual drinking and suggests limiting alcohol consumption to celebratory occasions only.
- Richard Davenport, a consultant neurologist, proposes that physical activity benefits brain health on multiple levels.
- Davenport explains that things good for blood vessels are also beneficial for the brain since many issues related to cognitive decline stem from damaged blood vessels.
- Begeti recommends incorporating single-leg exercises into one's routine, as walking heavily relies on single-leg balance.
- When it comes to diet, Begeti suggests focusing on foods rich in antioxidants and unsaturated fats, such as olive oil over butter.
- Begeti advocates for a Mediterranean diet, which has strong evidence supporting its benefits for brain health, and even offers simple ways to incorporate olive oil into daily meals.
