You might be doing lots to keep your body looking and feeling as fit as possible as you age – supplementing collagen and glucosamine for your joints, taking care not to eat too much saturated fat for your heart, and religiously applying your Factor 50 to slow down those pesky wrinkles…
But how much do you think about the ageing of your brain?
Cognitive decline is something that might seem inevitable as we get older, but actually there is so much that we can be doing earlier in life to slow down premature brain-ageing, reducing our risk of neurodegenerative conditions like dementia and keep ourselves as young-thinking as possible!
Read on for our top tips for brain health…
1. Sleep
Making sure we are getting enough sleep is essential for brain health, and can help reduce cognitive decline as we get older. Poor sleep quantity and quality is associated with poor memory and an increased risk of dementia.[1]
And it turns out that how much sleep we get per night is important too – with one study showing that seven hours a day was associated with peak cognitive performance.[1] Individuals who slept between 6-8 hours had significantly more grey matter volume in 46 of 139 different brain regions (which is what we want!). Sleeping too long can also be detrimental, associated with worse cognitive function in the elderly.[2]
Even a single night of sleep deprivation can limit our ability to clear damaging neurodegenerative proteins from the brain[3], and consistently short sleep may lead to accumulation of these proteins[4], which may affect brain function.
So the takeaway message is – prioritise sleep for brain health, and aim for 7-8 hours of good quality sleep a night.
2. Movement
Research points to the link between physical exercise and brain health. Regular exercise can improve brain volume, blood flow, and can even generate new nerve cells within the brain.[5]
Studies have shown that people who are more physically active, and walk more frequently, are less likely to experience cognitive decline and dementia in later life compared to those who are sedentary.[6] The research suggests that aerobic exercise like walking, jogging, cycling and swimming are most beneficial when it comes to cognitive health. There are also promising studies showing benefits of resistance training on brain health.[6]
3. Stress
Did you know that stress can actually change the structure of your brain? Research has found that chronic stress is linked to changes in brain volume and neuronal networks.[7] Cortisol, one of our stress hormones, can shrink the hippocampus, the brain area responsible for verbal memory and learning.
Still looking for a reason to try meditation? Studies show that meditation can support brain ageing and mental fitness, reducing stress-induced cortisol and potentially strengthening neuronal circuits.[8]
4. Diet
It shouldn’t be a surprise that what we eat has an impact on the brain, but this really is so important for long term brain health and slowing cognitive decline.
Eating a healthy, balanced diet can help with oxidative stress and inflammation, often associated with cognitive conditions like Alzheimer’s, and ensures that we have all the nutrients that we need for our brains to function properly.
Some studies show that the Mediterranean and MIND diets are associated with lower risk for dementia compared to Western-style diets.[9]
Focus on an abundance of colourful plant foods, with some dairy, poultry and fish, with limited sweets and red meat.
5. Supplements
It can be hard to get everything you need from your diet, and supplements can play a helping hand alongside a balanced diet. Here are our favourites to support brain health:
- Multivitamin – recent research found that taking a multivitamin every day may help support cognitive function, and improve memory and focus in older adults. When choosing a multivitamin for brain health, look for one with brain-supportive nutrients like iodine, zinc, the full spectrum of B vitamins, and vitamin C, as well as nutrients like choline and brahmi. Shop our range of multivits here.
- Omega 3 – available in fish oil or plant based sources (from algae), omega 3 fatty acids (including DHA and EPA) are essential for brain health. Studies have found that people who eat more fish tend to suffer less with neurodegenerative conditions like dementia. Oily fish has also been linked bigger brains – studies suggest that fish oil consumers have a larger brain volume, in the areas responsible for focus, memory, learning and cognition.[10] When choosing a supplement, consider where it’s been sourced from, and how it’s been processed. We like our fish oil supplements to be as clean as possible – because unfortunately there is so much pollution in the oceans, and we don’t want to be ingesting microplastics or toxic heavy metals like mercury. Shop our range of omega oils here.
- Brahmi – this ancient herb has been used for many centuries in Ayurvedic medicine as a brain tonic, in order to aid longevity and cognitive function. Research suggests that brahmi may be able to improve symptoms of mild cognitive impairment, which is frequently seen in those over 65 years of age and can be the first sign of a neurological condition.
- Choline – research has shown that this essential nutrient can improve cognitive function in adults by reducing levels of homocysteine, an amino acid which is linked with several health conditions, including dementia. Choline is found in eggs, meat, dairy and grains, but is also available in supplement form.
- Lion’s Mane – this funky-looking medicinal mushroom has long been revered for its neuroprotective properties – helping to support healthy brain function, nerve health, memory and cognitive performance. We love Mushrooms 4 Life’s range of Lion’s Mane supplements, available here.
- Ginkgo biloba – research suggests that ginkgo leaf extract may have benefits in neurodegenerative conditions such as Alzheimers, dementia, and cognitive impairment, as well as overall brain health. Our favourite is Viridian’s ginkgo extract.
And three of our favourite blends for cognitive health:
- Kiki’s Cognitive Complex – with brahmi, choline, gotu kola, lion’s mane and more.
- Living Nutrition’s Wisdom – with holy basil, gotu kola, matcha and lion’s mane.
- Terranova’s Ginkgo, Rhodiola and Choline Complex – with lots of ingredients for targeting brain fog and improving focus, like gingko, rhodiola, choline, gotu kola and more.
A final word…
Remember – we are here to help so for more information, including any of the supplements mentioned above, feel free to pop into the store or give us a call. Please note, this blog should not be taken as medical advice – if you have any health concerns or are taking prescribed medication, please consult your GP.
References
[1] Tai XY, Chen C, Manohar S, Husain M. Impact of sleep duration on executive function and brain structure. Communications biology. 2022 Mar 3;5(1):201.
[2] Ramos AR, Dong C, Elkind MS, Boden-Albala B, Sacco RL, Rundek T, Wright CB. Association between sleep duration and the mini-mental score: the Northern Manhattan study. Journal of clinical sleep medicine. 2013 Jul 15;9(7):669-73.
[3] Shokri-Kojori E, Wang GJ, Wiers CE, Demiral SB, Guo M, Kim SW, Lindgren E, Ramirez V, Zehra A, Freeman C, Miller G. β-Amyloid accumulation in the human brain after one night of sleep deprivation. Proceedings of the national academy of sciences. 2018 Apr 24;115(17):4483-8.
[4] Qiu H, Zhong R, Liu H, Zhang F, Li S, Le W. Chronic sleep deprivation exacerbates learning-memory disability and Alzheimer’s disease-like pathologies in AβPP swe/PS1 Δ E9 Mice. Journal of Alzheimer’s Disease. 2016 Jan 1;50(3):669-85.
[5] Cabral DF, Rice J, Morris TP, Rundek T, Pascual-Leone A, Gomes-Osman J. Exercise for brain health: an investigation into the underlying mechanisms guided by dose. Neurotherapeutics. 2019 Jul 15;16(3):580-99.
[6] Gregory MA, Gill DP, Petrella RJ. Brain health and exercise in older adults. Current sports medicine reports. 2013 Jul 1;12(4):256-71.
[7] Mariotti A. The effects of chronic stress on health: new insights into the molecular mechanisms of brain–body communication. Future science OA. 2015 Nov 1;1(3):FSO23.
[8] Xiong GL, Doraiswamy PM. Does meditation enhance cognition and brain plasticity?. Annals of the New York Academy of Sciences. 2009 Aug;1172(1):63-9.
[9] What Do We Know About Diet and Prevention of Alzheimer’s Disease?
[10] Daiello LA, Gongvatana A, Dunsiger S, Cohen RA, Ott BR, Alzheimer’s Disease Neuroimaging Initiative. Association of fish oil supplement use with preservation of brain volume and cognitive function. Alzheimer’s & Dementia. 2015 Feb 1;11(2):226-35.