It is critical to consider your brain like a retirement fund; the earlier you invest, the better the returns. Building brain health through activity and mental curiosity helps to maintain the strength and resilience of your brain throughout time. Dr. Bruce Mayerson, co-chair of neurosciences at Catholic Health and chief of neurology at St. Catherine of Siena Hospital, discusses six key ways to manage your gray matter before your hair turns gray.
Consume this, not that...
Mayerson prefers the anti-inflammatory Mediterranean diet, which emphasizes fruits, vegetables, whole grains, legumes, nuts, and olive oil, with fish and poultry in moderation.Nuts, in example, include heart-healthy unsaturated fats, plant-based protein, fiber, vitamins, and minerals. The doctor particularly advised cashews, almonds, and peanuts.The Mediterranean diet also restricts ultra-processed foods, refined grains such as white bread and rice, trans fats like butter, added sweets, alcohol, and red meat.
"I do not believe it needs to be fully excluded," Mayerson said of red meat. "It has a lot of protein, but it is also high in fat."
"So, in general, things like chicken and poultry are probably preferable, not to mention that in terms of cholesterol, red meat can also be a concern for folks who are dealing with that lipid problem," he added.
Stay social and optimistic.
A recent study from the University of Florida discovered that your brain's "true age" can fluctuate substantially.
Depending on how you live — with optimism, restorative sleep, stress management, and strong
Social relationships can operate as potent anti-aging tools.
"This study demonstrates that optimism and stress management can significantly reduce brain aging, whereas strong social connections play an important role in promoting brain health, particularly as we age," Mayerson stated.
Walk this way.
Aerobic (cardio) and anaerobic (strength/HIIT) exercises improve the brain by increasing blood flow, fostering new brain cells, strengthening memory, and slowing cognitive decline – but this does not imply you should go crazy at the gym. Walking at a brisk pace can provide the same amount of aerobic activity as running. Mayerson suggests setting a daily walk target and sticking to it.
"For my patients, I find that if you give them a goal, [such as] walking 2 miles or 3 miles every day, you will accomplish it at the same time every day," he said. "You get into that kind of groove." But if you believe 18 holes at the local country club would fulfill your movement quota, think again.
"A lot of people golf, and I believe it is good for your mind," Mayerson remarked. "For the body, it may not be nearly as helpful because I believe it is difficult on the necks and backs, and you do not really get any substantial aerobic or anaerobic [benefit] until you walk the golf course."
Protect your head.
It seems quite obvious—hitting your head on pavement? Not very good for the brain. However, far too many people ride their bikes and scooters without wearing helmets.
"I believe that is one of the riskiest practices you can engage in," Mayerson added. "Even if you think you are not traveling fast on one of these things, if you hit your head at 15 or 20 mph, you can get a major traumatic brain damage as well as shattered bones."
E-bikes are typically 5-10 mph faster than ordinary cycles, whereas powerful e-scooters can reach 40 to 55 mph. Mayerson has encountered a variety of brain traumas, including concussions, hemorrhages, and skull fractures.
"So helmets are extremely critical, and I cannot emphasize this enough," he said.
Continue reading!
Sure, it is tempting to tune out, but staying up to date on current events engages your mind and may reduce your risk of dementia, according to Mayerson.
"Keeping yourself informed of current events and being able to address these things with [family members] sometimes lead to a little bit of controversy or something hostile," he added. "[But] keeping yourself in the loop, so to speak, is very important."
Mayerson is less convinced that crossword puzzles, Sudoku, and other word games can help slow cognitive deterioration.
"You will be fantastic at crosswords and things like that if you practice them, but I am not sure if it has a big influence on your dementia or slows it down," he said.
Snooze without booze.
Getting a good night's sleep is the most comfortable method to stay healthy.
REM sleep, in particular, aids the brain's processing and storage of new information, as well as the sorting of emotional experiences. This is the sleep state in which the most vivid dreams occur.
If you are not getting enough ZZZs on your own, it may be tempting to raid your medical cabinet to help you unwind — but avoid the desire.
"A lot of individuals utilize medicines like Xanax and Klonopin to sleep, which is not a smart idea," Mayerson added. "Fatigue is an adverse effect of several medications. They are [anti-anxiety] medications and should be used accordingly."
Mayerson also advises against drinking alcohol before bedtime because it affects REM sleep.
"People believe you sleep better after a few drinks, but you actually sleep worse, and you probably do not even realize it," he explained.