Brain boosters: 7 ways to improve brain health

Just like your knees and your eyesight, your brain function won’t be the same at age 50 as it was at age 20. Sometimes, change is good. But you might also be worried about what the coming decades hold. After all, you can get knee replacement surgery and glasses, but there’s no cure for Alzheimer’s disease.

However, there are several ways to lower your risk of cognitive decline as you age. Try these brain boosters to keep your brain healthy and reduce memory, thinking, and behavioral issues. And check out LCMC Health’s Healthy Brain Aging Initiative for more focused support.

1. Exercise to help your brain cells

Multiple studies have shown that exercise can help your brain cells function better. When you exercise, more blood flows to the brain, providing the nutrients it needs to work. Exercise can strengthen your muscles and your memory.

The key is to move regularly—at least 150 minutes of moderate-intensity activity each week. Start walking, swimming, or biking to boost your heart rate, and do tai chi to improve your balance and flexibility.

2. Learn and challenge your brain

While plenty of smartphone apps and games claim to increase brain health or limit memory loss, research hasn’t found clear evidence that these types of games work to boost brain health long-term. Staying mentally engaged in an ongoing, complex task may improve cognitive outcomes more.

Now’s the time to learn a language, pick up a musical instrument, or try a new hobby. When you learn something new, you train your brain—and the extra challenge is good for brain health.

3. Be socially active

Social engagement is a known part of dementia prevention. Studies show that socially active older adults have a lower risk of dementia. On the other hand, loneliness and isolation can contribute to cognitive decline.

So, talk to friends on the phone or meet people for lunch each week. Volunteer with your favorite organization or become involved with your church. Get to know your neighbors and set up a barbecue or crawfish boil. Really, there are endless ways to be part of your community as you age.

4. Eat brain food for better brain function

Just as eating right can lower your risk of heart disease and diabetes, it may also improve your brain health. The MIND diet (Mediterranean-DASH intervention for Neurodegenerative Delay) promotes eating brain-healthy foods to help reduce the risk of memory loss and cognitive decline.

Pack your meals with fresh fruit, vegetables, whole grains, fish high in omega-3 fatty acids, and healthy fats, such as olive oil. Limit red meat and foods with saturated fat and added sugars.

5. Skip the booze

One sure way to lower your risk of dementia is to quit drinking alcohol—or, at least, to seriously limit how much you drink. High alcohol consumption is a proven risk factor for dementia. It also increases your risk of cancer and many other diseases.

The United States Dietary Guidelines say that women should drink no more than one drink per day, and men no more than two drinks per day.

6. Focus on your overall wellness

Certain health conditions can affect your brain health. For example, high blood pressure can lead to physical changes and increase your risk of dementia. Medications, or the wrong doses, can cloud brain function. And a lack of sleep can worsen memory problems.

Because everything in the body is connected, it’s important to focus on your overall health. It’s also a good idea to schedule an annual wellness visit with your LCMC Health primary care provider. They help you get a handle on any health concerns before they become health issues.

7. Beware of brain health supplements

Brain health supplements, sometimes called nootropics, are all the rage in certain social circles. But there’s no clear evidence that they actually work. The United States Food and Drug Administration (FDA) also doesn’t regulate herbal supplements and vitamins, so there’s no guarantee that the expensive pills you see advertised do or contain what they say.

Some prescription nootropics, such as ADHD medications, may not be safe for an aging heart. Before you try anything that says it improves cognitive function, ask your provider if it’s a good idea.

For more advice on how to keep your brain healthy, trust the neurology experts at the Neuroscience Institute at LCMC Health. Give us a call today.

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