7 ways to support brain health

Studies have shown that aerobic exercise can preserve neurons in areas of the brain that are important for memory and problem-solving. Other studies have found that resistance and strength training can enhance learning and attention.

The best form of exercise is one that you will do consistently. Find physical activities you enjoy, such as walking, biking, dancing, yoga and swimming.

Research suggests the brain removes cellular waste, including potentially neurotoxic proteins that may be associated with Alzheimer’s disease, during deep sleep. Over the long term, chronically poor sleep can increase the risk of brain cell loss and developing dementia.

To support long-term brain health, aim for 7 to 9 hours of sleep every night. Sleep should be undisturbed and restful.

What we eat can greatly affect our cerebrovascular health, which refers to the blood flow to the brain. While no single food has been proven to improve brain function, the most consistent support for cerebrovascular health has come from studies of people who regularly eat a Mediterranean diet. This diet includes fruits and vegetables, whole grains, beans, lentils, nuts, olive oil, fish and other foods rich in healthy fats, such as omega-3 fatty acids.

Along with a healthy diet, regular check-ups with your doctor are vital to monitor potential risks, such as high blood pressure and cholesterol, diabetes and other medical conditions. Controlling hypertension in mid-life is a widely recognized way to reduce later dementia risk.

Regularly engaging in new learning and mentally enriching activities has been associated with brain health. Reading a book, playing games, learning a language or dance routine, cooking a new meal and taking an alternate route to work are all activities that can challenge your brain in different ways.

Engaging in a greater variety of activities may be more important than the frequency or level of challenge. A study of high-functioning older women found that participation in each leisure activity, regardless of frequency, reduced their risk of memory decline by 8% to 11% over 10 years. So, it's essential to try out different hobbies of interest.

Studies have repeatedly found that regular engagement in positive social interactions can reduce the risk of developing dementia. The importance of feeling supported may seem obvious, but giving support to others has also been associated with positive health outcomes, including reduced stress-related activity in the brain, lower blood pressure, and reduced mortality in older adults.

Connect with others in ways that feel meaningful to you. Social activities can include casual one-on-one time with family, friends or neighbors, or group-based activities, such as volunteering in the community.

Persistently heightened stress responses may lead to chronic inflammation and negatively affect brain health and function. Find activities you enjoy to help you relax. Some examples include walking, gardening, listening to music or socializing.

Mindfulness practices have been shown to improve emotion regulation and decrease stress reactivity. Mindfulness involves observing and focusing on what you are sensing and feeling in the moment, without interpretation or judgment. For people who struggle with meditation, approaches that include a physical component, such as yoga or tai chi, may be a better fit.

Research has found that people with more negative stereotypes about age show more significant declines in memory as they get older. Our attitude and mindset can influence behavior. Having a more positive outlook on aging may increase the likelihood that we engage in activities that benefit our long-term health and wellness.

This does not mean that you should ignore any negative feelings you experience. If you are struggling with your mental health, talk to a trusted professional such as a therapist. Sharp Mesa Vista offers older adult mental health services, including outpatient and inpatient programs.