It’s not uncommon for everyone to experience memory loss at one time or another in their life. And as we begin to age, memory loss is something that can increase as well- a symptom of changes in our brain development. Brain health includes a combination of mental health and physical health, memory and age go hand-in-hand, and although there’s no stopping the natural aging process, memory loss symptoms can be decreased with the help of lifestyle management, making sure that you age gracefully, without the fear of forgetting cherished memories.
June is Alzheimer’s and brain awareness month and is the perfect time to focus on brain health and emphasize education on degenerative brain diseases.
How does the brain age?
The older we get, the more our brains actually shrink with time. While we are young, our brain is expected to increase in about 90% volume by the age of six but begins to decrease in mass by 5% per decade after age 40. As a result, cognitive functions also decline and neurons begin to die. This is why older adults might find it difficult to recall older and even newer memories.
The older we get, the more important brain health becomes, and while research on the topic is ongoing, here are some lifestyle tips to keep a healthy and functioning brain for years to come.
Exercise
It is well known that exercise is a great way to keep your body healthy by improving bone, muscle, and even heart health, however, exercise contributes to better brain health in both young and old adults.
Studies have found that those who walk frequently have a larger brain volume despite their age. Exercise has been shown to increase growth factors that encourage the development of blood vessels, brain cells, and overall brain function. Exercise also increases brain-derived neurotrophic factors, which help to form long-term memories and increase blood flow and oxygen to the brain. Exercise has also been found to decrease stress and other cognitive diseases.
Keep your mind working
Puzzles and mind games are a fun way to spend time with friends and family, but they can also work to preserve brain health. Brain exercises, such as putting a puzzle together, card games that test memory, and learning or teaching a new skill, can ward off degeneration.
Studies show mind games help to build up cognitive abilities, increase brain volume, improve memory, and develop creative skills. Keeping an active brain is part of brain health, and making mind games a part of your life can help bring something new to your everyday routine while sustaining brain health.
Avoid alcohol and smoking
Studies have shown that the chemicals in tobacco cause oxidative stress and inflammation within the brain. Alcohol, on the other hand, is a neurotoxin that kills brain cells and interferes with how communication paths work, causing memory loss, depression, anxiety, and other degenerative cognitive diseases. Both alcohol and smoking intake can accelerate tissue damage and lead to brain volume reduction over time.
Proper sleep hygiene
Sleeping better at night has been linked to an increase in better brain health. It is recommended that a healthy adult sleeps between 7 and 9 hours per night, but more often than not, we’re left exhausted from not getting enough rest.
When we sleep, our brain often relearns information from the day before to improve memory, deposits waste such as proteins that occur in the normal process of aging, and can even repair brain cell damage that occurred while awake. Sleep deprivation does the opposite and increases proteins that are linked to diseases such as Alzheimer’s disease. Deep sleep, when healing in the body occurs, becomes ever more important as we age.
Eat well
Eating unhealthily can negatively impact cholesterol, blood sugar, and heart wellness, which can lead to conditions such as diabetes, heart disease, and brain decay.
Changing your diet can support an aging mind alongside the cardiovascular system. Add turmeric to your meal to benefit memory, snack on some dark chocolate to enhance learning, and drink green tea to improve your focus. Foods rich in vitamin K, flavonoids, and protein can keep your brain healthy and functioning.
To sustain a healthy brain as we age, lifestyle changes, such as diet, exercise, avoiding smoking and alcohol, prioritizing sleep, and eating a diet full of whole and unprocessed foods, can keep our brains functioning for years to come. While aging and decline can be a natural part of getting older, we can stave off the worst of the negative effects by engaging in activities that support an active and healthy brain.
This article is meant to be informational and should not be treated as medical advice. You should always consult with your physician for any personal concerns or when feeling ill and before starting any new supplements.
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