These habits will help keep your brain healthy, too
For overall well-being, we need both physical and mental health. Over the years scientists have made advances in understanding how the brain works and what it needs to perform optimally. Our daily habits impact how well we age, including cognition.
Healthy brain habits include: Maintaining a healthy weight. We know that excess body fat increases inflammation and is a huge risk for many diseases, but it also disrupts the brain’s sensitive metabolic balance and is a risk factor for decreased cognitive function.
Healthy heart, healthy brain! Proper blood flow to the brain is critical, and so work to keep the arteries clear. It’s no surprise that exercise is recommended to increase circulation, elevate the heart rate and reduce risk of cognitive decline.
A healthful diet goes hand in hand with better brain function, which includes consuming fruits and vegetables, whole grains, lentils/legumes and the right types of fats. Omega 3 fatty acids in particular have been associated with brain-related benefits including enhanced mood and improved learning and memory, and can be found in good amounts in many nuts, seeds and fish. Limit saturated fats, found in animal products such as meat and dairy as well as in many processed foods. Some plant oils such as coconut and palm oil also contain saturated fat, but no cholesterol. If in doubt, read food labels, including the ingredient list.
Don’t smoke. There is growing evidence that cognitive impairment and dementia is associated with cigarette smoking, as the many compounds found have known toxicity to the brain, cardiovascular and pulmonary systems.
Drink enough water. When dehydrated, brain cells and other neurons shrink and biochemical processes involved in cellular communication slow down. As little as 1 to 2% drop in fluid levels can result in slower processing speeds, impaired short-term memory, tweaked visual tracking and deficits in attention. With sufficient hydration, neurons have the ability to react faster and work better. Water aids in eliminating toxins, in energy production, healing, growth and every chemical reaction in the body. Diets with a high concentration of protein, or that contain alcohol and/or caffeine, with illness or loss of fluids due to exercise, all increase the body’s need to hydrate. Can you count the water in coffee or tea? Yes, but try your best to get the majority of your intake from plain water.
Some experts believe that it is important to drink 8 cups of water daily, while others claim that one should only drink when thirsty. Due to individual differences in body composition, activity levels, diet and other factors, water requirements vary from person to person, and certain foods contain water, such as fruits and some vegetables. The majority of experts do agree that it is best not to rely on thirst alone because the ability to notice thirst typically diminishes with age.
Other controllable ways to help keep the brain working at its best include managing stress, staying connected with others and getting adequate sleep.