Optimizing Your Brain Health

The brain is often referred to as the “control center” of your body. Your brain does more than just help you think and remember things. It also helps to control things like your breathing, temperature, hunger, and hormones. To avoid long-term, often incurable diseases like Alzheimer’s, it’s important to keep your brain as healthy as possible for as long as possible. Science shows us how to do this.

Six fundamental pillars influence your brain’s health:

• Exercise
• Stress reduction
• Sleep and relaxation
• Socialization
• Medications and supplements
• Food and nutrition

In this article, we’ll go through each one of these pillars of brain health before plunging deeper into specific and actionable strategies surrounding food and nutrition.

Exercise for brain health

Exercise is incredibly beneficial for physical and mental fitness, de-stressing, improving sleep, and keeping your heart, lungs, and muscles healthy. Moreover, being physically active is a fundamental pillar of brain health. There are several types of exercise, and all are beneficial.

Aerobic exercise, commonly known as “cardio” or “endurance” exercise, raises your heart rate and warms up your muscles. Cycling, swimming, jogging, and stair climbing are all examples of aerobic workouts. This form of exercise improves your brain by preserving existing brain cells while also encouraging the growth of new ones.

Another type of exercise is strength or “resistance” training, such as pushing or pulling weights or other heavy objects (like groceries). Strength training is known to help build and maintain strong bones. Strength training also helps your brain by improving concentration and decision-making abilities.

Stress reduction for brain health

We all experience stress, which is the way the body and brain react to a threat or demand (or “stressor”). These reflexes are frequently referred to as “fight or flight.” They include increased heart rate and breathing, as well as heightened focus. When the brain recognizes a threat, it begins all of these physiological processes.

The stress response relaxes once the threat is gone, and your body and brain can regain their normal (“low/no stress”) balance. However, sometimes that stress lingers on for days, weeks, and months (or longer) and becomes long-term or “chronic” stress. It’s this chronic stress that can negatively impact your brain. Chronic stress can effectively shrink the part of your brain responsible for memory and learning (your “prefrontal cortex”) and can increase the part of your brain that is receptive to stress (your “amygdala”).

While stress cannot be eliminated entirely, you can learn practical techniques to manage it better and preserve your brain health. One very practical—but often difficult—strategy is to “just say no” to things you don’t have to do. Turning down unnecessary opportunities to take on more responsibility may help reduce the amount of stress you feel.

Another stress-reduction method is to focus on the specific problem at hand in the present moment. This can help you see the current situation more clearly and make better decisions, to avoid turning it into an unmanageably large issue or perceiving the situation to be more difficult than it has to be.

Finally, calming the mind through meditation or guided imagery can help reduce stress by refocusing your attention on something positive and soothing.

Sleep for brain health

Sleeping 7-9 hours each night helps your mood and ability to manage stress. Sleep also allows you to better plan and run your busy life and ensure you have the energy to do what you need to maintain and improve your well-being (including the five other pillars of brain health).

One of the most important things you can do to get enough sleep is to foster a regular sleep schedule. By going to bed and waking up at about the same time every day—including weekends and when you’re traveling—you “train” your body and brain to get on a healthy sleep schedule.

Another strategy to help you get more sleep is to create a relaxing bedtime routine. That routine can start an hour (or more) before you need to sleep and can include things like dimming lights, putting your screens away (TV, internet, tablets, and smartphones), listening to soothing music or reading a book, or having a warm relaxing bath.

Whatever helps you get your sleep will also help your brain.

Socialization

Staying connected to a network of people you care about can help reduce stress, improve mood, and help you feel more supported. Your social network can include your spouse or partner, immediate and extended family members, friends, or others in your community.

You can socialize informally (like walking or chatting with a neighbor) or join organized activities like hobby groups, sports teams, or volunteering opportunities. The brain benefits of socializing even extend beyond people to pets. Studies show that pets can help you feel calm, improve your health, and enhance your social life, all of which can benefit your brain.

Medications and supplements

You may be advised to take medications or supplements depending on your health situation. These can be important in reducing your risks for serious conditions and slowing down the progression of diseases. Some medical conditions linked to deteriorating brain health include high blood pressure, diabetes, and excess weight. These can increase your risks of cognitive decline (reduced memory and ability to think) and developing dementia.

If your doctor is recommending medications or your registered dietitian is recommending supplements, be sure to take them as directed and go for routine monitoring or testing as required.

Food and nutrition for brain health

There are several foods and nutrients that promote a healthy brain by slowing cognitive decline and reducing your risk of Alzheimer’s disease. University researchers developed the MIND diet to emphasize foods rich in antioxidants and critical brain nutrients such as vitamins and other plant-based phytochemicals.

Let’s go through a few of the essential foods and nutrients that boost your brain health.

Omega-3 fatty acids

Omega-3 fatty acids are a group of essential fats that promote heart and brain health. Some of the best sources of omega-3s are fatty fish such as salmon, herring, and sardines. The MIND diet recommends at least one serving of fish each week. If you don’t love fish, omega-3s are also found in nuts and seeds such as flax, chia, walnuts, and soy.

More plants

Plants contain more than vitamins and minerals; they’re also a source of fiber and antioxidant phytochemicals. Eating more plants helps more than your brain; it’s also associated with better heart health and weight maintenance.

Some of the best plants for brain health are deeply-colored fruits and vegetables like berries, leafy greens, and broccoli. The MIND diet recommends vegetables daily, at least six servings of greens each week, and at least two servings of berries each week.

Spices and Chocolate

Spices and dark chocolate contain antioxidants called flavonoids. These compounds can help improve blood flow to the brain and reduce inflammation. These are found in high amounts in turmeric, cinnamon, ginger, and dark and unsweetened chocolate.

Coffee and teas

Did you know that coffee can help improve your memory and thwart dementia? Up to three cups of black coffee per day is recommended. When it comes to teas, black and green teas contain antioxidants for brain health.

Moderate consumption of red wine

Resveratrol is a compound found in red wine and the skin of red grapes. It is also an antioxidant and is thought to reduce cell damage and protect against the formation of plaques in the brain. Too much alcohol is not good for your brain either, so it’s important not to overdo it. Try to stick with no more than one glass of red wine per day if you’re a woman and no more than two if you’re a man. You can also consume resveratrol from drinking red grape juice, which has the added benefit of being alcohol-free.

Whole grains

Whole grains like oats and quinoa are rich in brain-healthy B vitamins and fiber, making them an important part of the MIND diet. B vitamins are essential to the brain to create energy, repair DNA, maintain the proper structure of neurons (nerve/brain cells), and develop essential neurochemicals for optimal function. B vitamins also act as antioxidants to reduce the harmful effects of free radicals that can damage brain cells (or any cells).

Vitamin D

Vitamin D is also known as the “sunshine” vitamin because your skin makes it when exposed to the sun. Low vitamin D levels are associated with increased risks for brain disorders such as Alzheimer’s. You can increase your vitamin D levels by being in the sun for 5-15 minutes three times a week. You may need slightly more time if you have darker skin or live in a more northern latitude. Vitamin D supplements are also widely available. Talk to your registered dietitian to find the right one.

Limit red meat

Consuming too many foods high in saturated fats is linked with an increased risk of heart disease and Alzheimer’s disease. The MIND diet recommends no more than four servings of red meat per week. Try limiting your red meat, butter, and dairy whenever you can and consider substituting with beans, lentils, and soy.

Final Thoughts

There are many things you can do to bolster your brain health. They include a number of healthy habits such as getting exercise, reducing stress, getting enough sleep, socializing with others (or with pets), and following recommendations for medications and supplements. When it comes to food and nutrition for brain health, try to get enough omega-3s, more plants, spices and chocolate, coffee and tea, vitamin D, and a bit of red wine. Limit the amount of red meat you consume.

Worried about your risks for Alzheimer’s disease and dementia? Want to know which foods, nutrients, and other lifestyle choices will help your brain stay healthy for years to come? Need a plan to help you embed these six pillars of brain health in your day-to-day life? Book an appointment with me today to see if my service can help you. 

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