All of our brains inevitably shrink with age – a change that is most accelerated and profound among the nearly 7 million Americans currently living with dementia. While there is no way to reverse this loss of brain volume, we can potentially curb it by prioritizing our mental and physical health.
Dr Arjun MasurkarA cognitive neurologist and dementia specialist at NYU Langone Health, shared with us four key ways to maintain a healthy mind as you age.
Be physically active
Following a sedentary lifestyle – and the physical, social and intellectual inactivity that comes with it – is one of the worst things we can do for our brains.
When we perform aerobic exercise, our heart pumps more blood to our brain, carrying oxygen and nutrients essential to keeping our brain healthy.
Regular aerobic exercise has also been shown to significantly reduce the risk of developing high blood pressurediabetes, high cholesterol and sleep apnea – these conditions can affect the brain. Here are some good exercises for the brain:
- Walk
- Running
- Bike
- Swimming
Eat a heart-healthy diet
THE Mediterranean diet contains lean sources of protein and healthy fats, as well as antioxidants that can keep our brains healthy and fight diseases like dementia. Here are some examples of foods that have beneficial effects on brain health:
- Oily fish, such as salmon
- Berries
- Leafy vegetables
- Legumes, such as beans and lentils
- Nut
But alcohol consumption can have many negative effects on the brain, especially in people over 65. I therefore recommend to my patients to consume a maximum of one alcoholic drink per day, preferably none.
Socialize with others
An active social life is another way to keep our brains healthy as we age. When we interact with other people, our minds stay busy and maintain a schedule – even the act of socializing can release very important and healthy chemicals in our brain, like serotonin and dopamine.
When it comes to brain health, in-person social interactions may be more effective than those that take place solely online.
It is also important to take care of sensory issues. By correcting our vision And audiencewe can improve our interactions with others and potentially protect ourselves against dementia in the future.
Stimulate the mind
And fourth, we can stimulate our minds with activities like doing a crossword, learning a dance, or engaging in an intellectual hobby.
Brain-stimulating hobbies that are also social, like card games, may be even more beneficial.
But don’t stay up all night! Good sleep helps us store our memories from the previous day in our long-term memory and also prepares our brain to be active and efficient the next day.
In the long term, a good night’s sleep can help eliminate the toxic proteins and inflammation that are at the heart of the disease. Alzheimer’s disease and other dementias.
Dr. Arjun Masurkar is an Assistant Professor at Department of Neurology at NYU Grossman School of Medicine. He is a cognitive neurologist and dementia specialist.