Brainboosters
Strengthen your brain and boost your memory and focus at any age with this new plan from neurosurgeon
AS a leading neurosurgeon, there’s little Dr Sanjay Gupta doesn’t know about the brain. And now he has put together a plan that will help keep yours young and healthy at any age.
Whether you are 22 or 92, you can benefit from these simple lifestyle changes designed to optimise brain health and function.
As well as improving memory and focus, this easy-to-follow plan will help you feel less anxious, sleep better, improve energy, think more clearly and become more resilient to daily stress. And all that’s required are some simple changes to your lifestyle.
Here, he explains how to turbocharge your grey matter.
Can you change your brain?
You’re never too old to make a positive difference to how well your brain functions.
We used to think we were born with a certain cache of neurons that would slowly deplete over our life.
But our fundamental understanding of the brain has changed.
We now know the brain can reliably revamp itself and be continuously optimised throughout life.
Most exciting of all, is there is now substantial evidence you can grow new brain cells at any age. As well as this, you can reduce your risk of cognitive decline by adopting healthy behaviours across your lifespan.
THE HEALTHY BRAIN DIET
It’s really true – you are what you eat. The link between nutrition and brain health has long been anecdotal. But now we finally have evidence to show consuming certain foods while limiting others can help avoid memory and brain decline, protect the brain against disease and maximise its performance.
The good guys include oily fish, plant proteins, wholegrains, extra virgin olive oil, nuts and seeds, fibrous whole fruits and vegetables – all of which typify what’s called a Mediterranean-style diet. The bad guys are anything high in sugar, saturated fat and trans-fatty acids.
1.Say no to sugar
Sugar is public enemy number one. How much sugar you consume relates directly to metabolic health, which then plays directly into brain health. Here are easy ways to cut it out of your diet.
■ Stop drinking beverages that contain sugar, including fizzy drinks, soft drinks, sports drinks, juices and blended coffee.
■ Read and compare food labels and choose items with the lowest levels.
■ Cook at home so you can control your ingredients. When you do eat out, don’t hesitate to ask exactly what goes into your food.
Don’t keep processed sweets and baked goods in the house.
2.Hydrate smartly
We often mistake hunger for thirst. Even moderate dehydration can sap energy levels and disrupt brain rhythm.
The best drink of all is fresh filtered water – drink it freely. Drink tea and coffee in moderation, and make sure you’ve had your last caffeinated drink by 2pm so you don’t interrupt your sleep. Avoid sweetened drinks, juices and smoothies, and limit alcohol. Studies have shown that even light to moderate consumption reduces overall brain volume.
3.Add in omega-3s
A wealth of information links omega-3 fatty acids and a healthy brain. The best way to consume more natural omega-3s is to incorporate these foods into your diet. Choose from: raw unsalted nuts, such as almonds or hazelnuts, seeds, olives, avocado, olive oil and oily fish such as salmon, sardines and mackerel.
HOW TO STRESS LESS
Stress is now considered a trigger for silent neurodegeneration, which occurs years before any symptoms develop.
Obviously we can’t live a completely stress-free life, but relentless stress is a big driver of poor mental health. Finding ways to reduce stress can encompass many things, from turning the volume down on psychological worries to ensuring you’re giving your brain the breaks it needs to regroup and recuperate by engaging in an activity that’s peaceful, meditative and stressreducing.
Relaxing is not solely a biological thing for the body – your brain needs to chill out too. Scores of welldesigned studies routinely show that chronic stress can impair your ability to learn and adapt to new situations.
So by reducing stress you not only help preserve cells vital to memory but you also improve focus, concentration and productivity.
1.Deep breathing
If you don’t already meditate, there are plenty of apps that can help you find a technique beneficial for you. Try a few and see which particularly resonate.
Another good place to start is deep breathing, which is a quick way to turn down the volume on stress. All you have to do is sit comfortably, close your eyes and make sure your body is relaxed.
Inhale through your nose for as long as you can, feeling your diaphragm and abdomen rise as your stomach moves outward. Take in a little more air when you think you’ve reached the top of your lungs. Slowly exhale, pushing every breath from your lungs. You should continue for at least five rounds.
2.Nature therapy
Go for a walk in nature and take in all the surroundings. Pay attention to as many visual details as you can find. Take in the smells and sounds. You don’t need to travel to a far-off wooded forest, you can do well by digging dirt in your garden or by visiting a local park or beach.
Some research has found that walking in nature, as opposed to walking in urban environments, may help people manage stress and regulate their emotions better.
3.Start a gratitude journal
Begin and end your day by thinking of things for which you are grateful. Research finds that gratitude reduces depression and anxiety, lowers stress, and increases happiness and empathy. Active gratitude acts like a big reset button on the brain, like giving it some time out. Consider keeping a gratitude journal to record what you are grateful for.
MAKE CONNECTIONS
We tend to underestimate the value of our friendships and romantic partnerships to our health.
But they are key to wellness and preventing cognitive decline.
Several studies have shown people who enjoy more frequent social contact at midlife are least likely to develop dementia later on.
1.Everyone can benefit
You don’t need to be married or in a committed relationship to benefit from connections. Get ready to talk to strangers and expand your social network. This is about all your connections, from casual friendships to family members, co-workers, classmates, sports partners, study groups and neighbours.
2.Find your tribe
List the important people in your life today who you can rely on when things get tough. Identify these people and celebrate them.
Cultivate those relationships and realise they need to be nurtured like anything else you value in life.
3.Write a letter
Write a letter to the person who is your most trusty companion in life.
It does not have to be a spouse. Write about their importance to your wellbeing and express your gratitude for their contribution to your health and happiness. Extend an invitation to get together soon over a meal or plan a trip.
4.Reach out
Think of someone from your past with whom you’ve lost touch. Reach out to them via email, phone, or text. Find time to catch up with them.
Extracted by Mernie Gilmore from 12 Weeks To A Sharper You: A
Guided Program to Keep Sharp For Life by Dr Sanjay Gupta (£14.99, Headline Home)