Keep Your Brain Sharp
We’ve all had an occasional memory slip – gone into the kitchen and can’t remember why or blanked out on someone’s name. How about forgetting where we left our cell phone?
Normal forgetfulness can happen at any age, so relax – it’s not a warning of mental deterioration or the onset of Alzheimer’s or another dementia. But you’re not alone in fearing mental decline – dementia is the most dreaded disease among those 65 years and over, more than cancer, stroke and heart disease combined, and many people feel it’s just a matter of time.
But it isn’t – we are not all destined for dementia! “While age is one of the strongest risk factors for dementia, dementia is not a normal part of aging, and most people will not develop dementia as they age,” reports Dr. Anthony Levinson, leading dementia researcher and professor of Psychiatry & Behavioural Neurosciences at McMaster University
That’s great news and the good doctor encourages adopting key lifestyle habits to promote long-term brain health and lower the risk of cognitive decline. Eating well, socially connecting, and engaging in new activities bolster your brain power. Learn a new language or musical instrument, travel to new places, volunteer, mentor – get your brain out of its comfort zone.
It’s never too soon or too late to make changes: “Try to stay physically, mentally and socially active; follow a healthy diet, don’t smoke and limit alcohol consumption; prevent head injuries and hearing loss; and look after your blood vessel health by managing high blood pressure and diabetes,” advises Dr. Levinson, co-leader of the McMaster Optimal Aging Portal, an evidence-based source of healthy aging information.
The more healthy habits you can develop, the better because what’s good for your brain is also good for your body. Try to pick brain-boosting activities that you enjoy, as you’re more likely to stick with them if you enjoy doing them.
Think of your brain like a muscle—you want to challenge it, like you do with strength training your biceps or quads, to maintain or grow muscle. “Conversely, social isolation and hearing loss may be associated with atrophy or brain shrinkage. Hence the similarities to the ‘use it or lose it’ exercise/muscle training advice,” says Dr. Levinson.
Regular exercise is critical. Whether it’s in a pool, on a hiking path rucking or taking an outdoor wellness class – like yoga in the forest or dynamic combat fitness – nourish your brain cells with nutrients and oxygen. Movement also helps to reduce stress and improve mood. Ideally, aim for 150 minutes of moderate to vigorous activity weekly, along with strength and balance exercises, advises Dr. Levinson, and aim for seven to nine hours of sleep.
Research shows that being socially active makes brains sharper and brightens moods. Double up the brain-boost by combining social interaction with a fun activity – join a book club or fitness class with a friend. Maintain old friendships and strengthen new connections. Go beyond texting and plan an overnight spa getaway filled with good food, self-care and friendship. Healthy friend experiences bolster joy and well-being and build new neural pathways.
Proper nutrition can maintain peak brain function. Go fresh, organic and local. Enjoy a variety of foods from each food group and get enough lean protein to maintain muscle mass. You want to limit too much sodium, sugar and complex carbs like white flour, refined sugar and white rice. Choose beans, whole grains and bright-coloured fruits and veggies. Stay hydrated—drink water often.
And keep on top of your hearing: There is a 90% increased chance of developing dementia if you have hearing loss compared to someone without hearing loss, so get it corrected, adds Dr. Levinson. Hearing aids can greatly help diminish cognitive decline.
