Helpful habits
Exercise, healthy eating can help brain function
Cognitive decline is a condition that is often associated with aging, but even middle-aged people can experience memory loss or cognition issues. The Alzheimer’s Association states that more than 5 million Americans are living with Alzheimer’s disease and other types of dementia. By 2050, that number could rise to as high as 16 million people. More than 747,000 Canadians are living with Alzheimer’s or another dementia, the Canadian Alzheimer’s Association states. Although there is no definitive way to prevent dementia, living a long, vibrant life may be possible by encouraging some healthy habits for the brain. It is never too late or too early to begin health and lifestyle changes. Becoming more active can improve brain volume, reduce risk for dementia and improve thinking and memory skills. The journal Neurology found that older people who vigorously exercise performed better on cognitive tests than others of the same age, placing the ones who exercised at the equivalent of 10 years younger. Increased blood flow that occurs with physical activity may help generate new neurons in the hippocampus, an area of the brain involved with learning and memory. According to the Centers for Disease Control and Prevention, getting regular physical activity is one of the most important things older adults can do to promote their long-term health. The CDC recommends that men and women age 65 or older who are generally fit and have no limiting health conditions engage in at least 2 1/2 hours of moderate-intensity aerobic activity, such as brisk walking, each week. In addition, such people should perform strengthtraining activities that work all major muscle groups at least two days a week. While many physically fit older men and women with no pre-existing health conditions are capable of these activities, those who are able to push themselves a little further can opt for 75 minutes per week of vigorous-intensity aerobic activity, such as jogging or running, combined with the same strengthtraining regimen. Before beginning a new exercise regimen, men and women should consult with their physicians to discuss any limitations they may have and how to manage those risks while still being physically active. Harvard Medical School states that aerobic exercise may help improve brain tissue by improving blood flow and reducing the chances of injury to the brain from cholesterol buildup in blood vessels. Eating healthy foods can also help to preserve cognitive function. Foods that are good for the heart and blood vessels are also good for the brain. These include fresh fruits and vegetables, whole grains, fish-based proteins, unsaturated fats and foods containing omega-3 fatty acids. Neurologists state that while research on diet and cognitive function is limited, diets such as the Mediterranean and Mediterranean-DASH (Dietary Approaches to Stop Hypertension) plans of eating may contribute to a lower risk of cognitive issues.