Changes to your body and brain are normal as you age. However, there are some things you can do to help slow any decline in memory and lower your risk of developing Alzheimer's disease or other dementias.
Exercise has many known benefits, and regular physical activity also benefits the brain. Multiple research studies show that physical active people are less likely to experience a decline in their mental function and have a lower risk of developing Alzheimer's disease.
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These benefits result from increased blood flow to your brain during exercise. It also tends to counter some of the natural reduction in brain connections that occur during aging, reversing some of the problems.
Sleep plays an important role in your brain health. Some theories state that sleep helps clear abnormal proteins in your brain and consolidates memories, which boosts your overall memory and brain health.
Aim for seven to eight consecutive hours of sleep per night, not fragmented sleep of two- or three-hour increments. Consecutive sleep gives your brain the time to consolidate and store your memories effectively. Sleep apnea harms your brain's health and could be why you may struggle to get consecutive hours of sleep. Talk with your health care team if you or a loved one suspects you have sleep apnea.
Your diet plays a large role in your brain health. Consider following a Mediterranean diet, which emphasizes plant-based foods, whole grains, fish and healthy fats, such as olive oil. It incorporates less red meat and salt than a typical American diet.
Studies show people who closely follow a Mediterranean diet are less likely to have Alzheimer's disease than people who don't follow the diet. Further research is needed to determine which parts of the diet help brain function the most. However, we know that omega fatty acids found in extra-virgin olive oil and other healthy fats are vital for your cells to function correctly, appear to decrease your risk of coronary artery disease, increase mental focus and slow cognitive decline in older adults.
Most health care teams don't recommend the paid brain-training programs available. These programs often overpromise results or focus on memorization skills that aren't useful in everyday life. Your brain can get just as good of a workout through reading or challenging yourself with puzzles. Finally, don't watch too much TV, as that is a passive activity and does little to stimulate your brain.
Social interaction helps ward off depression and stress, which can contribute to memory loss. Look for opportunities to connect with loved ones, friends and others, especially if you live alone. Research links solitary confinement to brain atrophy, so remaining socially active may have the opposite effect and strengthen the health of your brain.
The health of your arteries and veins is important to your heart health but it is also critical for brain health. Get your blood pressure, blood sugar and cholesterol checked regularly and take steps to keep your numbers within a normal range.
Increase your physical activity, eat a Mediterranean diet and decrease your sodium consumption to lower blood pressure and cholesterol values. Finally, tobacco and alcohol use are impactful on brain health as well, so only drink alcohol in moderation and don't smoke. Moderate drinking is defined as up to one drink per day for women and up to two drinks per day for men.
Every brain changes with age, and mental function changes along with it. Mental decline is common, and it's one of the most feared consequences of aging. But cognitive impairment is not inevitable. Here are 12 ways you can help maintain brain function.
Through research with mice and humans, scientists have found that brainy activities stimulate new connections between nerve cells and may even help the brain generate new cells, developing neurological "plasticity" and building up a functional reserve that provides a hedge against future cell loss.
Any mentally stimulating activity should help to build up your brain. Read, take courses, try "mental gymnastics," such as word puzzles or math problems Experiment with things that require manual dexterity as well as mental effort, such as drawing, painting, and other crafts.
Research shows that using your muscles also helps your mind. Animals who exercise regularly increase the number of tiny blood vessels that bring oxygen-rich blood to the region of the brain that is responsible for thought. Exercise also spurs the development of new nerve cells and increases the connections between brain cells (synapses). This results in brains that are more efficient, plastic, and adaptive, which translates into better performance in aging animals. Exercise also lowers blood pressure, improves cholesterol levels, helps blood sugar balance and reduces mental stress, all of which can help your brain as well as your heart.
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Engage in regular cardiovascular exercise that elevates your heart rate and increases blood flow to the brain and body. Several studies have found an association between physical activity and reduced risk of cognitive decline.
Do you indulge in a glass of wine every now and then? You are not alone. More than 84% of adults report drinking alcohol at some point. While having a drink from time to time is unlikely to cause health problems, moderate or heavy drinking can impact the brain. And, alcohol abuse can cause deficits over time.
Alcohol affects your body quickly. It is absorbed through the lining of your stomach into your bloodstream. Once there, it spreads into tissues throughout your body. Alcohol reaches your brain in only five minutes, and starts to affect you within 10 minutes.
Over time, excessive drinking can lead to mental health problems, such as depression and anxiety. Alcohol abuse can increase your risk for some cancers as well as severe, and potentially permanent, brain damage. It can lead to Wernicke-Korsakoff syndrome (WKS), which is marked by amnesia, extreme confusion and eyesight issues. WKS is a brain disorder caused by a thiamine deficiency or lack of vitamin B-1.
Psychiatrist and clinical neuroscientist Dr. Daniel Amen says spending just three to five minutes a day, improving your brain health over a year, can do that. CBS 2's Suzanne Le Mignot spoke with him about his new book, "Change Your Brain Every Day."
"My team and I came up with this acronym, BRIGHT MINDS," Amen said. "So, B is for blood flow, R is retirement and aging, I is inflammation, G is genetics, and so on. Your brain is a physical organ and if you're going to keep it healthy, you have to keep your body healthy and attacking each of these risk factors. Know which of the eleven you have and work to optimize them."
Amen says by doing those brain exercises in his book "Change Your Brain Every Day," such as getting at least seven hours of sleep, eating more vegetables, and enjoying nature, people can see changes when it comes to their well-being.
"Your mood is better, your anxiety is less, your focus is better, your decisions are better, which means your physical, emotional, spiritual, relational health, are all are better because all of those are decided in large part by the physical functioning of your brain," he said.
Amen says don't forget, your brain also relies on nutrients to thrive. Your diet and eliminating toxins from your daily routine can reap rewards for your brain health. The key is to avoid the things that can hurt your brain.
"Dehydration, just a little bit, ages the brain. Vitamin D. Critical! Everybody watching this should know their vitamin D level and optimize it. People who take vitamin D, have a 40% less risk, of getting Alzheimer's disease. How simple is that? Simple supplements, multiple vitamins, especially B vitamins, support the brain. Omega 3 fatty acids, support the brain."
Another Amen brain health tip is to only love foods that love you back. He says his number one pick to supercharge the brain? Organic blueberries. They've been shown to enhance cognitive function and the spice, turmeric, has been shown to decrease inflammation and also enhance cognitive function too.
People with traumatic brain injury (TBI) may experience challenges in voting due to a range of impairments in physical, hearing, vision, communication, cognitive, emotional, and behavioral function. Obstacles may include registering to vote, remembering to vote, accessing transportation, physically navigating the polling place, understanding ballot design, and utilizing technologies for voting. All that on top of deciding who to vote for! The information here is intended to help people with brain injury overcome such obstacles.
The thing to do is orient yourself to what you are reading and understand, going in, what your goal is. Perhaps you are reading a chapter about the evolution of the mammalian brain. Before digging in, flip through the pages to get a sense of the information that will presented in your assigned reading.
Made up of billions of neurons (or nerve cells) that communicate in trillions of connections called synapses, your brain is one of the most complex and fascinating organs in your body. Keeping your brain healthy and active is vital. Discover just how powerful it is with these interesting facts.
Dementias are often grouped by what they have in common. They may be grouped by the protein or proteins deposited in the brain or by the part of the brain that's affected. Also, some diseases have symptoms like those of dementia. And some medicines can cause a reaction that includes dementia symptoms. Not getting enough of certain vitamins or minerals also can cause dementia symptoms. When this occurs, dementia symptoms may improve with treatment. 2351a5e196
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