7 Ways to Keep Your Brain Healthy

This new study published March 11 looked at the MRI scans of brains from 9,772 people between the ages of 44 and 79.

Specifically, the researchers, who were led by Simon Cox, PhD, a senior research associate at the University of Edinburgh’s Centre for Cognitive Ageing and Cognitive Epidemiology, examined connections between

seven vascular risk factors — smoking, hypertension, pulse pressure, diabetes, [high cholesterol], body mass index (BMI), and waist-hip ratio — and structures of the brain responsible for complex thinking. These areas are known to deteriorate as dementia develops.

To determine the impact of these vascular risk factors on brains, the researchers compared brain scans from people of similar head size, age, and sex.

They found that smoking, high blood pressure, and diabetes were the three vascular risk factors with the most consistent connections to brain atrophy and loss of both grey and white brain matter.

Indeed, all risk factors except high cholesterol were associated with some degree of brain health decline.

Move more

Aim for 150 minutes or more of aerobic exercise each week. If you’ve not been moving regularly, don’t worry.

Merrill pointed out that one study found sedentary older adults who participated in a new habit of walking regularly for one year showed significant improvements in memory performance that also related to

growth of memory areas in the brain.

Build muscle

Aerobic exercise coupled with strength training at least two times per week has been shown to improve heart health, according to Merrill. “We now know that these activities in all likelihood also improve brain

health,” he said.

Eat a heart-healthy diet

“In addition to eating brain-boosting foods like blueberries, nuts, and fatty fish, cut back on frozen meals, take out, deli meat, and cheese, which are some of the highest sources of sodium in the American diet that

can drive up blood pressure,” Younkin said.

She added that there are clear guidelines for how to approach each meal.

“Aim to make half your plate non-starchy vegetables and a quarter of your plate whole grains,” she said. “The increase in fiber and decrease in ‘empty’ carbohydrates will help you maintain a healthy weight and keep

your blood sugar stable.”

Be more mindful

Anxiety and stress take a toll on your mental health, but they can also impact your physical and brain health, too. Regular meditation or a mindfulness practice may help reduce the risk of worsening vascular health.

Sleep tight

Poor or inadequate sleep is associated with worsening health and vascular risk factors, including high blood pressure and weight gain.

Your brain needs those “off” hours to help clean up neurons and synapses and make memories. When you don’t get quality sleep, your brain health and your physical health are significantly impacted.

Use your brain

“Remaining cognitively active through social activities, like attending a book club or taking a cooking class, may help slow down or stave off the development of memory loss and associated depression with aging,”

Merrill said.

Watch your blood pressure

Check your blood pressure regularly, or at least every six months. Watch for signs of a creeping increase.

“This study indicates that the 2017 high blood pressure guidelines, which state that high blood pressure is now defined as a blood pressure greater than 130/90, is on the money,” Mintz said. “The new guidelines for

high blood pressure will help us recognize people at earlier ages who are at risk for lifelong high blood pressure.”

“This study has a strong public health message,” Mintz said. “Patients can help themselves.”

A healthy lifestyle can help you prevent risk factors like high blood pressure, diabetes, and obesity. If you already have one or more of these risk factors, you may be able to make lifestyle changes that can reverse the

conditions and help improve your brain health.