Being able to learn, remember, retain information, and sustain attention is something we don’t think about until we sense a decline in them. But why wait until there is a deficit in our cognitive function before we do something about it?
The good news is that there are lifestyle and environmental changes you can take on to protect different parts of the brain and to try to protect against the spread of Alzheimer’s disease and other neurodegenerative pathologies.
There is strong evidence that people can reduce their risk of cognitive decline by making key lifestyle changes. One very important step you can take to boost your brain health is to stay socially engaged and connected. Strong social ties have been associated with a lower risk of dementia.
Another thing is to keep active. Participating in regular physical activity is great for your overall health including your cognitive health.
Your Brain on Sugar
We know too much refined sugar is harmful for pretty much everything in the body. But even too much natural sugars, such as fruits, honey, and grains like rice, can elevate glucose in the bloodstream and can be harmful to the brain. Too much sugar will create inflammation and can lead to slower brain function. This means your memory and attention won’t be as sharp.
I find my patients who go on a low glycemic diet for even a few short days, notice a positive change in their cognition. They are able to think more clearly and tend to report improved memory. This is because the harm done by the inflammation can be reversed…at least if you intervene soon enough.
Frequently consuming high amounts of sugar could lead to damage to the brain and resulting in diminished mental capacity. Uncontrolled blood sugar is a big risk factor for dementia.
In diabetics, a higher level of HbA1c, which is one way of measuring blood sugar, has been correlated to a degree of brain shrinkage.
Here is the take home message. Try replacing your cookies and chocolate with more nuts and berries. It’s a delicious way to move away from too much sugar in your diet.Â
Sleep and Your Brain
A good night’s sleep doesn’t only benefit the body, but it also does so much for the brain.
Our brains need to get rid of toxins to avoid a dangerous build-up. Cerebrospinal fluid, which is the fluid found in the brain and spine, flushes out these toxins. And this process seems to be enhanced when we sleep. Chronically not getting a good night’s rest can increase the build-up of toxins in the brain.
There seems to be a relationship between sleep disturbance and psychiatric and neurogenerative conditions. One of the toxic proteins found in the brain is called amyloid-Beta, which we see a lot of in patients with Alzheimer’s disease.
Paying attention to sleep hygiene could be key for maintaining brain health, especially when it comes to Alzheimer’s disease.
Here Are My Favourite Brain Boosting Foods
- Salmon
- Green tea
- Blueberries
- Lots of fresh green leafy vegetables
- Don’t use too much of this if your platelets levels are low or if you are on blood thinners.
- Walnuts
- Rosemary
Here Are My Favourite Brain Boosting Lifestyle Habits
- Meticulous sleep hygiene
- Getting fresh air and spending time in nature
- Being active
- Making it a point to be socially engaged
- Practicing meditation or deep breathing
- Reducing mental stress by delegating, asking for support, and expressing your needs
- Mental Stimulation. Learning something new. Your brain is like a muscle. If you don’t use it, you lose it.
Changes to the brain are normal as we age. But healthy living helps slow any decline in memory and lowers your risk of developing Alzheimer’s disease or other dementias.