Effortless Strategies to Foster Brain Health:
Rewritten Article:
Keeping Your Brain Fit: A Doctor's Guide to Delaying Cognitive Decline
By Sarah Phillips / The Guardian
Worried about cognitive decline as we age? Fear not! We tubthumpingly interviewed some neurologists to reveal their personal tips for maintaining a healthy brain. It seems a smidgen of indulgence can still be part of the equation, but a few adjustments can make a world of difference. So, get ready to delay brain aging with these handy tips from the pros!
Maintain a Healthy Lifestyle
"A wholesome lifestyle is essential for both bodily and brain health," says Suzanne O'Sullivan, a renowned neurologist. "As we grow older, our lifestyle choices become increasingly important."
Photo: AFP
From her extensive experiences with patients suffering from degenerative brain diseases, O'Sullivan swears by the power of moderate exercise, a balanced diet, and sound sleep - principles that hold true regardless of the disease's cause.
Steer Clear of Vices
"Heavy smoking and daily boozing will do you no favors when it comes to your grey matter," warns Tom Solomon, a professor of neurology at the University of Liverpool. While moderate drinking has been linked to reduced risks of cardiac disease in the elderly, research overall suggests alcohol is harmful to the brain. So, take it easy on the hooch, folks!
Photo: AFP
Stay Active, Stay Sharp
Joining the chorus, Richard Davenport, a consultant neurologist in Edinburgh, affirms that physical activity plays a significant role in keeping your brain in ship-shape.
"Exercise works on numerous levels - physical, mental, and emotional. Activities that are good for your blood vessels are excellent for your brain," explains Solomon, who once set a Guinness World Record for the fastest marathon run by a doctor!
Luckily, you don't have to run marathons to reap the rewards. Davenport suggests a moderate exercise routine of 20-30 minutes, three times a week, that leaves you panting for breath. Sports like running, swimming, or cycling work wonders, not only for maintaining fitness but also for de-stressing.
Photo: Reuters
Educate Your Legs
"Exercises that engage your single leg can help prolong your cognitive life," advises Faye Begeti, a neurologist and neuroscientist at Oxford University hospitals. Balance exercises, like standing on one leg, are excellent for strengthening your cognitive capabilities as you age. Bonus points if you combine these with resistance exercises to build your muscles, which have been shown to reduce cognitive decline.
Opt for Olive Oil, Fish, and Fruits
"Lean towards antioxidants, low-saturated fats, and less red meat," suggests Solomon. The Mediterranean diet – which emphasizes fruits, vegetables, fish, poultry, whole grains, and olive oil – boasts a proven link to slowing age-related cognitive decline.
Begeti, who was born in Greece, personally endorses the Mediterranean diet. Her advice? Replace butter with olive oil when cooking and frying, while incorporating more omega-3-rich fish into your diet. For vegans and vegetarians, remember to supplement with vitamin B12.
Keep Your Hydration Levels Up
"We frequently work with headache sufferers," shares Solomon. "Research shows that regular exercise, adequate hydration, stopping caffeine, and maintaining a consistent meal schedule can help reduce headaches. And for your overall brain health, remember to stay hydrated by drinking at least two liters of water daily."
Ensure Quality Shut-Eye
"Good sleep is crucial for brain health," says Begeti. "Sleeping well starts with establishing a solid morning routine. Aim to wake up at roughly the same time every day, and catch up on lost sleep gradually during the weekend, if needed. Don't make bedtime erratic, as this can disrupt your brain's hormonal balance."
According to Davenport, the purpose of sleep remains somewhat mysterious, but evidence suggests it offers the brain downtime to tidy up and repair itself. In other words, it's vital to get quality sleep to maintain optimal cognitive function.
Set Technology Boundaries
"There's a lot of fearmongering about technology and its impact on our brains," acknowledges Begeti. But avoid letting yourself become a slave to your devices! Begeti recommends limiting Instagram checks to twice a day and muting WhatsApp groups. By setting healthy boundaries, you can ensure you use technology intentionally, rather than as a crutch to avoid responsibilities.
So, there you have it! Follow these expert tips, and you'll be well on your way to a healthier, stronger brain. Embrace your newfound passions, engage in social activities, and relish the little indulgences that life offers. As O'Sullivan puts it, "Embrace a magnificent obsession – be it learning a musical instrument, taking up a new hobby, or pursuing a long-held dream. Maintaining a rich and fulfilling life outside yourself is the key to a sharp brain!"
- Nutrition can significantly impact brain health and cognitive decline, with the Mediterranean diet – which includes fruits, vegetables, fish, whole grains, and olive oil – being linked to slowing age-related cognitive decline.
- Science supports the role of physical exercise in maintaining brain health, as activities like running, swimming, or cycling for 20-30 minutes, three times a week, can help keep the brain fit and reduce stress.
- Mental health is intertwined with physical health, and strategies such as setting technology boundaries, getting enough sleep, and addressing vices like heavy smoking and daily drinking can contribute to maintaining mental clarity and overall wellness.
