Physicians agree that sleep, exercise and a healthy diet all factor into brain health.
Annual checkups with your physician to address things like sleep, depression and memory loss are vital to keeping the brain healthy. Your primary care physician can talk about your personal risk factors and find ways to decrease the likelihood of future disease.
Stay active
The Center for Disease Control and Prevention recommends 150 minutes of exercise a week plus two days of strength training.
Doing more than that will only benefit your memory, experts say. But don't feel like you need to be training on an Olympic level from the get-go. Talk to your physician about how to start exercising safely based on your personal health and build from there.
Even just taking a walk is better than sitting. Start slow, then add intervals of faster
Get good sleep
Sleep is very important for brain health. A good night’s sleep significantly reduces the risk of dementia.
Mari Viola-Saltzman, MD, a neurologist specializing in sleep medicine with Endeavor Health, sees patients for conditions like sleep apnea, insomnia, restless leg syndrome, narcolepsy, sleepwalking and circadian rhythm disorders.
While getting those 7-8 hours of sleep a night can seem far-fetched for many adults, sleep deprivation studies have shown that fewer than 6 hours a night can affect memory and lead to cardiovascular disease, weight gain and more, Dr. Viola-Saltzman said.
She screens for symptoms of obstructive sleep apnea, which left untreated can lead to neurocognitive dysfunction and vascular changes in the brain.
How can people get better sleep?
“We always talk about good sleep hygiene practices with patients — things like taking time to relax before they go to bed and (being mindful that) the bed is just for sleep, so we’re not reading or watching TV there,” she said.
“We go to bed when we’re tired. I hear patients tell me they go to bed early to relax. That’s not good sleep hygiene. The bed should just be for sleep. When we get used to reading or watching TV there it might inhibit our ability to fall asleep.”
Keep a regular bedtime, avoid caffeine after 2 p.m., avoid bright light exposure in the evening and napping too late in the day, and avoid eating or drinking a few hours before bed, she said.
“Exercising during the day has been proven to help people sleep better at night as well,” she said.
Eat healthy
Diet is very important when it comes to brain health as well.
Studies have found that the Mediterranean diet, inspired by foods typical of the Mediterranean Sea region (Spain, Italy, Greece and France), is beneficial for health. It focuses on plant-based foods and healthy fats found in foods like fish, avocados and olives.
In general, diets that are low in sugar and refined carbohydrates and high in fiber and healthy fats are going to be better for you.
Research shows that eating these healthy foods improves the way our brains function. They also improve gut health, which is also good for our brain and overall health.
Learn new things and be social
Neuroplasticity is the brain’s ability to change and rewire itself.
When we learn new things and challenge ourselves, we support that neuroplasticity.
“We need to keep ourselves socially active and not isolated — people who are isolated are at more risk of worsening cognition. Having a purpose is part of it, too,” Dr. Viola-Saltzman said.
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