Think of all things you have to do today: submit that proposal, pick up the kids from soccer practice, respond to the Facebook invite to your friend’s barbecue. You’ve probably got a scribbled to-do list, reminders pinging on your phone and a partner texting you about 10 other errands that need doing.
Will you remember to do them all? Will you always be able to? We take our brain health for granted until we start to forget items on our to-do list. Soon, important facts and memories are harder to recall. One memory lapse too many leaves us wondering: is my memory going?
Until recently, scientists were cautious about saying certain lifestyle measures can reduce the risk of developing dementia. However, more research and careful study reveals factors like physical activity, a healthy diet and sufficient sleep have profound effects on the progression of cognitive decline.
Exercise for your mind
In a recent randomized controlled trial, Australian researchers looked at the effect of exercise on cognitive function and everyday problem solving abilities. Seniors who participated in mild to moderate exercise were more likely to have less cognitive impairment and were better able to remember previously given facts.
Researchers theorize that exercise, especially aerobic exercise, promotes blood flow to areas of the brain that relate to memory recall. The added blood flow may protect these areas from decline, helping to prevent dementia and other related diseases.
Eat carefully
Studies have shown that being obese or underweight in middle age may raise the risk of dementia later in life. The good news is that certain foods are helpful for maintaining cognitive health.
Cold water fish
Studies suggest that eating fish at least once a week lowers the risk of developing dementia or Alzheimer’s disease. Fish like halibut, mackerel, salmon, trout and tuna have high levels of omega-3 fatty acids, which are positively associated with cognitive health.
Nuts and seeds
Nuts like walnuts, almonds and pecans are good sources of brain-boosting vitamin E. Walnuts have the added benefit of being a good source of alpha-linolenic acid, an omega-3 fatty acid.
Blueberries
The antioxidants and phytochemicals in blueberries have been linked to improved learning and reduced brain-harming oxidative stress.
Broccoli and spinach
Cruciferous and green leafy vegetables are associated with a reduced rate of cognitive decline.
Sleep soundly
Sufficient sleep is critical to proper brain function. Sleep disturbances have been thought to initiate the onset of impaired learning and memory. To investigate this phenomenon, researchers studied mice that showed the signs of early stages of Alzheimer’s disease. One group of mice was allowed to sleep for 12 hours in darkness, while another group was exposed to 20 hours of light and four hours of darkness.
The researchers noted significant learning and memory impairments in the sleep-deprived group, which accelerated the progression of Alzheimer’s disease. Although the reason is unknown, the study suggests sleepless nights may raise levels of Alzheimer’s markers, which disrupt the brain’s ability to learn, form new memories and perform other cognitive functions.
Take steps to exercise regularly, eat well and sleep through the night. In fact, move these to the top of your to-do list.