Tips To Protect Longterm Brain Health

There is a growing understanding of the role of lifestyle choices in preventing and slowing the progression of cognitive decline. As we wait for new treatments for Alzheimer's and other age-related dementias, new research may offer some tips for keeping our brains healthy and alert.

1. Eat minimally processed plants

"We know that a Mediterranean diet (rich in minimally processed plant foods) can help delay age-related cognitive dysfunction and possibly prevent or delay the onset of Alzheimer's disease," said lead author Richard Dupin, A67, M71. Geriatrics Services at Tufts Medical Center and clinical instructor at Tufts University School of Medicine. Researchers are working to learn more about the role of different nutrients in this relationship.

A new study. Researchers looked at the relationship between a diet rich in magnesium-rich foods and measures of brain health in more than 6,000 participants aged 40 to 73. On average, eating more magnesium-rich foods was associated with larger brain volume, especially in women.

What does it mean. Although this research does not prove cause and effect, it does suggest that increasing magnesium-rich foods may benefit brain health and, by extension, cognitive health. Foods rich in magnesium, such as green leafy vegetables, legumes, nuts, seeds and whole grains, are also rich in other beneficial nutrients. Whether it's magnesium itself or (likely) a combination of factors responsible for the observed link to brain health, choosing these foods over unhealthy foods is always a good idea.

what to do increase consumption of whole plant foods; Eat a green leafy salad every day; choose grains and whole foods over refined grains; Eat a handful of nuts once a day or sprinkle them on salads, low-sugar cereals or whole grains; and look for bean-based main dishes or add beans to soups, stews, salads and drinks.

2. Avoid highly processed foods

Ultra-processed foods generally bear little resemblance to whole foods, both in appearance and nutritional composition. They are compounds made from parts extracted from food, often mixed with artificial ingredients. A growing body of research is linking diets high in highly processed foods to health problems.

A new study. Researchers analyzed the diet of more than 10,700 people (average age 51.5 years) living in Brazil. The amount of ultra-processed foods has increased (bread, crackers, sweets, cereals, soft drinks, mayonnaise, sausage, bacon, pizza, soups and instant noodles, cold cuts, chips and other processed foods), baked and fried foods. and juices ) associated with a higher rate of cognitive decline at six to ten years of follow-up.

What does it mean. Eating highly processed foods may increase the risk of cognitive decline.

what to do Focus on eating mostly whole and minimally processed foods. This means filling your plate with fruits, vegetables, legumes, nuts/seeds, whole grains, seafood, lean meats, dairy products and healthy vegetable oils. Be especially careful with foods high in refined flour, added sugar, and sodium. Foods high in processed protein isolates can also be a problem.

3. Listen

"As we get older, our hearing gets worse (in men more than in women, for some reason)," says Dupy. "There is no doubt that poor hearing increases the risk of cognitive decline."

A new study. The study analyzed data from more than 430,000 people between the ages of 40 and 69. At baseline, participants were asked to report hearing loss and hearing aid use. Hospital records and death records were used to determine dementia diagnoses during follow-up. Compared to participants without hearing loss, those with hearing loss without hearing loss had an increased risk of developing dementia. This association was not found in people with hearing loss who used hearing aids.

What does it mean. Even if you have hearing loss, correcting the problem can help maintain brain function.

what to do If you think you may have hearing loss, or if a family member or close friend mentions a problem, it's important to get tested. If it is determined that a hearing aid will help, get one. "There is a lot of resistance to buying hearing aids," says Dupy, "maybe because of the look or maybe because of the price. If you fix a hearing problem, do it not only for your hearing, but also for your health. the brain too

4. Move

"We know that, along with a healthy diet, regular physical activity is important for brain health," explains Dupy. "These are the same measures that protect cardiovascular health." We know that being active helps keep veins and arteries clear, reducing the risk of vascular dementia and stroke. Researchers are trying to understand how physical activity can help the brain.

A new study. Physical activity is thought to cause lasting changes in the hippocampus, the part of the brain that controls the autonomic nervous system and is considered the center of emotions and memory. Working in the laboratory, the researchers exposed hippocampal cells to chemicals released by muscle contraction. Neuronal activity increased and the number of cells increased rapidly.

What does it mean. In addition to aerobic activity (which increases heart rate and breathing), resistance training (which uses muscles against a force such as a dumbbell or barbell) can produce beneficial changes in the brain.

What to do: Move. Any physical activity started at any age is good for heart and brain health. "The current recommendation is 150 minutes of moderate activity per week, such as gardening or brisk walking, or 75 minutes of vigorous activity each week," says Dupy. "Resistance exercise at least two days a week is also recommended."

5. It relieves stress

"We find that stress increases the difficulty of multitasking and adaptation, especially in the aging brain," says Dupy. "We also know that life stressors, such as the death of a spouse, are associated with an increased risk of cognitive decline."

A new study. The study assessed the stress levels of nearly 25,000 participants age 45 and older at baseline and at a follow-up visit. Cognitive function was assessed at baseline and annually throughout the study. Higher levels of stress increased the risk of cognitive impairment by nearly 40%.

What does it mean. If you think you are under a lot of stress, you are at a higher risk of cognitive decline.

what to do It may not always be easy, but stress can be managed. Think about any life changes (new job, more vacations, or more personal time) that you can and can do to reduce stress in your life. If you are a caregiver, look for resources that can provide free time. Physical activity is a great way to reduce stress (and improve your health). Research also supports meditation as a way to reduce stress, even if it's just taking a few minutes each day to close your eyes and take deep breaths. Laughter is another great option, so find time to laugh with friends, watch a comedy show, or watch a funny movie. Socializing and regular contact with family and friends can help reduce stress.

Put it all together

These new studies increase understanding of how lifestyle choices can help delay the onset or progression of cognitive decline, even in people with a genetic predisposition to dementia. In addition to the behaviors mentioned above, there are other things you can do that can help.

What's good for your heart is good for your brain, so make sure you keep your blood pressure, blood sugar and cholesterol under control. If behavior modification is not enough, medication may be necessary. Quality sleep is also important. Work with a healthcare professional to resolve any issues that are interfering with your sleep.

Research clearly shows that getting at least seven (but not more than nine) hours of sleep is ideal. Not smoking or not smoking and being socially active are also important for cognitive health, as is learning new things. It's not enough to do the same type of puzzle that you like. Challenge your brain to create new neural connections.

Although there is currently no cure for Alzheimer's disease or other forms of age-related dementia, we are not helpless. Research clearly shows that leading a healthy lifestyle and dealing with health problems can help.

Citation : Tips for Protecting Long-Term Brain Health (October 2, 2023) Retrieved October 5, 2023, from https://medicalxpress.com/news/2023-10-long-term-brain-health.html.

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