QMaintaining your cognitive health should be—well, a no-brainer. According to a survey published in March, 87% of Americans worry about age-related memory loss and decline in brain function as they age, but only 32% believe they can take action to help control it. that track.
“We all want to remain cognitively intact as long as possible,” says Dr. Seemant Chaturvedi, neurologist and stroke specialist at the University of Maryland Medical Center. The good news, he added, is that “there are definitely modifiable risk factors.” Prioritizing healthy behaviors can increase the likelihood that, when we reach our 70s and 80s, we will still be able to recall important memories, drive cars and engage in various activities, Chaturvedi said. And there is no such thing as “too young” to start taking these steps.
Therefore, we asked four neuroscientists what we should do every day for better brain health.
Manage your chronic illness
If you suffer from high blood pressure, high cholesterol, or diabetes, it is important to make sure your blood pressure is under control. Each condition can “damage blood vessels in the brain and increase the risk of stroke and dementia,” while reducing cognitive function, Chaturvedi said. In one study, for example, people who had hypertension in their 40s to early 60s experienced a 6.5% decline in cognitive skills—including mental processing speed and executive function—in their 70s, 80s, and 90s. -an, compared to those with normal blood. pressure. Another study found that people with higher LDL cholesterol levels and lower HDL cholesterol levels tended to have more amyloid plaques in their brains, which has been linked to Alzheimer’s disease.
That’s why it’s important to get your numbers checked regularly, and work with your doctor to establish a treatment regimen, Chaturvedi says. The sooner you do it, the better: “If you are 35 or 40 and have high cholesterol, the current belief is that it is better to start treatment early,” rather than waiting until you are 65 or 70 and have a heart attack. , he said. “If you start early, maybe you can delay or even never have a heart attack,” which will really help your brain.
Exercise for 30 minutes
Your whole body will benefit if you exercise at least a few days a week—and that includes your brain. Research shows that exercise improves cognitive processes and memory, while increasing the thickness of your cerebral cortex, which is responsible for tasks such as language, thinking, and emotions. “We are learning more about the benefits of regular exercise for brain health,” Chaturvedi said. “Even in patients suffering from mild dementia, they are advised to exercise three to five times a week.”
Whatever activity you choose—walking, cycling, swimming—make sure you do it at a moderate intensity, or around 50% to 80% of your maximum heart rate. “The rule of thumb I give to my patients is that if you and I are going for a walk, we want to walk at a pace that leaves us out of breath, but we can still walk around. a conversation,” said Dr. Carolyn Fredericks, assistant professor of neurology at Yale School of Medicine. One type of cardiovascular exercise doesn’t seem to be better than another, he adds: “It just gets your heart in that range and keeps it there for a while.”
Get some rest
Lack of sleep is a major risk factor for dementia, says Dr. Augusto Miravalle, neurologist and multiple sclerosis specialist at Rush University Medical Center. Research shows that people in their 50s and 60s who sleep six hours or less per night are 30% more likely to be diagnosed with dementia than those who log at least seven hours of sleep Z. Another study found that sleep onset insomnia, or difficulty falling asleep, was associated with a 51% increased risk of dementia.
So what should you do if you lie awake at night counting sheep? Invest time in improving your sleep hygiene, which means taking steps like avoiding caffeine and alcohol in the evening, limiting naps, and putting away electronics before bed, suggests Miravalle. If that doesn’t work, schedule an appointment with a sleep specialist to see if you need a more aggressive approach. Options such as cognitive behavioral therapy for insomnia may help some people get better sleep.
Eat like you’re on holiday on an Italian beach
Dr. Fredericks always recommends his patients follow a Mediterranean diet, which emphasizes fruits, vegetables, whole grains, fish, nuts, seeds, and healthy fats. “We’ve been trying for years to find the secret ingredient that makes the Mediterranean diet work,” he says. “Could it be because of the omega-3 content in fish, or vitamin E in nuts? But whenever we try to study an ingredient individually, we don’t really see big differences at the large group level.” What seems to have the most impact, he adds, is eating style and the emphasis on whole foods.
In addition to prioritizing certain ingredients, Miravaelle recommends avoiding ingredients that negatively impact brain health, such as trans fats and too much salt. In one study, young and middle-aged men who followed a diet high in trans fats remembered 11 out of 104 fewer words than those who didn’t consume as many words. And excessive salt intake is linked to stroke, cognitive impairment, and cerebrovascular disease, which affects blood vessels and brain circulation.
Challenge your mind
People often ask Dr. Roy Hamilton what type of intellectual stimulation is best: Should they do puzzles or play Sudoku every day? What about video games? He tries not to be too prescriptive, but offers some guidelines. Brain-boosting activities should be “a little challenging,” said Hamilton, a professor of neurology, psychiatry and physical medicine and rehabilitation at the University of Pennsylvania Perelman School of Medicine. If it’s too easy, your return on investment will shrink; too hard, and you may give up before getting any benefits. “It has to be in the sweet zone, and it has to be something you want to do,” he says.
Rather than focusing on one thing—playing games, learning a new language, reading classic literature—Hamilton recommends going on a “diet of intellectual activity.” “You’re probably not going to get the optimal effect by just picking up Wordle and saying, ‘I do Wordle every day, and that’s how I maintain my cognition,’” he said. “The brain is much more complicated than that.” He compares it to asking a nutritionist what you should eat for a healthy diet: The answer is not carrots, more carrots, and only carrots. Take time to train your brain in different ways, he suggests, just as you eat lots of different snacks and foods every day.
Chat with a friend (or two)
There is no definite measure of how much time we should spend with other people. But research shows clearly that social engagement strengthens neural networks involved with attention and memory. In one study, adults aged 70 to 90 who said they had enjoyable social interactions on a particular day had better cognitive performance on that day and the following two days, compared to when they had no such social interactions. “Our brains are not meant to live in isolation,” says Fredericks. “I think COVID made us all realize that we shouldn’t be alone in an apartment or a house—it doesn’t feel good.” To improve your social life, consider reaching out to old friends, joining a bird watching club or other group, volunteering, or video chatting with long-distance family members.
Skip the beer and cigarettes
Excessive drinking is not good for brain health. Research shows it can damage parts of the brain involved in important functions such as memory, decision making, impulse control and attention. “The more you drink, and the longer the period of time you drink it, the worse it is for your brain,” said Hamilton, who is a member of the board of trustees of the McKnight Brain Research Foundation. Think about it: When you drink excessively, you lose control because the circuits that control your behavior are offline. “You’re actually causing temporary brain dysfunction,” Hamilton says, and in the long term, the damage will have devastating consequences.
Smoking is just as dangerous: It can cause cognitive decline and dementia, while increasing the risk of stroke. If you’ve tried quitting and failed, don’t let that hinder your future efforts. “Just keep going, because there is no healthy amount of smoking,” Hamilton said. “This is bad for your heart health and, therefore, also for the health of your cerebral blood vessels.”
Wear a mask on days with poor air quality
You definitely know that air pollution can make your eyes sting and trigger coughing attacks. Perhaps more surprising: It’s linked to an increased chance of developing dementia. “Dementia in this country is almost the same as the air pollution map,” Miravalle said. One way to protect yourself: Check daily air quality reports in your city, and if pollution is particularly high, wear a reusable face mask outdoors, such as an N95 or KN95. As Miravalle says, “Anything you can do to reduce your exposure to certain environmental toxins is a good and sensible strategy.”
Lower your stress
Minimizing stress can be an effective way to protect your brain health—but Hamilton admits it’s not easy. “I think, in the 21st century, this is probably the most difficult thing to do,” he said. “But there is evidence that chronic stress is not good for cognition.” In one study, for example, people with high levels of stress had a 37% higher risk of cognitive problems, including problems with memory and thinking.
Some people find that meditation or mindfulness helps tame stress; others like to do yoga or book a massage. Hamilton wakes up at 5am every day to make a trip to the gym before his work day. “It’s not about my body, it’s about my stress,” she said. Take some time to think about what relaxes you, and once you implement those strategies, you’ll likely benefit from head to toe.
