Managing Brain Health


There is a lot we can do to keep our brains healthy and potentially prevent or lessen the cognitive decline that often comes with aging.

To contribute to your brain health, make your fitness routine both physical and mental. Follow the 10 steps below.


#1 Eat a Brain Healthy Diet

Research shows that well-balanced diets that are rich in omega-3 fatty acids (commonly found in fish), protein, antioxidants (such as folic acid), fruits and vegetables, and vitamin B; that are low in trans fats; and which have an appropriate level of carbohydrates — will help maintain brain health. A diet that reduces the risk of heart disease and diabetes, as well as maintains a healthy weight, is also good for our brain health.


#2 Stay Mentally Active

For good brain health those who use their minds may be less likely to lose cognitive function than those who don’t. Learning a new skill or language, completing the crossword puzzle, taking educational courses, engaging in a brain training program, even learning to dance — all challenge and help maintain brain health.


#3 Exercise and Keep Fit

Exercise increases circulation and blood flow to the brain, improves coordination skills, and helps stave off diseases and conditions that make you more prone to dementia, such as heart disease, stroke, and diabetes. Those who exercise have been found to be less likely to develop dementia later in life and to maintain brain health.


#4 Stay Social

For good brain health, socializing with friends, volunteering, traveling, and even participating in favorite leisure activities helps to keep our minds active and healthy. Social engagements also reduce stress. Stress has been proven to destroy brain cells and detrimentally affect overall general health and brain health.


#5 Get Plenty of Sleep

Scientists are still trying to unlock all of the mysteries of sleep, but they are starting to find that a lack of sleep can negatively impact brain health. Getting sleep is a necessary piece of your brain fitness routine — so if you aren't getting enough — find some time to catch some ZZZZZs.


#6 Manage Your Stress

We have long known that stress can wreak havoc on our bodies — we now know it can do the same to our minds. Many of our lives’ daily stress can have a cumulative effect on our brain health — impacting its ability to remember and to learn. So whether you prefer yoga or time with your kids, find ways to eliminate stress from your life.


#7 Protect Your Head

A number of studies have found an association between head injury and dementia. One study of World War II veterans found that those with a history of head trauma were twice as likely to have Alzheimer’s disease, and that the more severe the head injury, the higher the risk to brain health. While scientists have a lot to learn about this potential causal link, it is still a good idea to wear protective head gear and seat belts and guard your gray matter for better brain health.


#8 Control Other Conditions

Researchers have found that those with diabetes, cardiovascular disease, high blood pressure, hypertension and other conditions, are more likely to develop dementia than their healthier counterparts. Maintaining a healthy weight, exercising, eating a well-balanced and nutritious diet, and controlling stress can help to stave off diseases and protect your brain from their deleterious effects. For better brain health, get regular check-ups and work with your doctor to control your risk factors.


#9 Avoid Unhealthy Habits

Smoking, heavy drinking and the use of recreational drugs may cause increased risk of dementia and cognitive decline. This can be detrimental to brain health. So, do yourself a favor for improved brain health and kick the nasty habit — your body and your brain will thank you.


#10 Consider Your Genes

While scientists believe there is much to be done to maintain our brain health, one factor that cannot be controlled is genetics. While you can’t change your genes yet, if your family history puts you at an increased risk of dementia, maintaining your brain health may help slow onset and progression.