Thinking ahead is key!
Your brain deserves care, much like a retirement fund. The earlier you start investing time into it, the better the returns. Engaging in physical activities and nurturing your curiosity can really enhance your mental resilience as the years go by.
Dr. Bruce Meyerson, Co-Chair of Neuroscience at Catholic Health and head of the neurology department at Siena Saint Catherine Hospital, shares six essential tips for maintaining your mental sharpness before it starts to decline.
Here’s what to substitute in your diet
Meyerson recommends the Mediterranean diet, known for its focus on fruits, veggies, whole grains, beans, nuts, and olive oil, while including fish and poultry only in moderation.
Nuts, especially cashews, almonds, and peanuts, are praised for their healthy fats, protein, fiber, and rich vitamin content. They’re just really good for your heart.
This diet also advises cutting down on ultra-processed foods, refined grains like white bread, unhealthy fats such as butter, added sugars, alcohol, and red meat.
“You don’t have to completely cut out red meat,” says Meyerson. “It does provide protein, but it’s high in fat too.”
“Generally, chicken is a better choice. And for those with cholesterol concerns, red meat can also be an issue,” he added.
Stay social and keep a positive mindset
A study from the University of Florida indicates that our brain’s “true age” can vary significantly based on lifestyle choices—like optimism, good sleep, stress management, and strong social ties.
“This research underscores how optimism and effective stress management can slow brain aging, while robust social networks are particularly beneficial as we get older,” Meyerson noted.
Make sure to keep moving
A mix of aerobic (like brisk walking) and anaerobic exercises (such as strength training or HIIT) can greatly enhance brain function by boosting blood flow and encouraging new brain cell growth. But don’t feel pressured to hit the gym every day.
Meyerson believes even a regular brisk walk can work wonders. “For my patients, I suggest goals, like walking two to three miles daily. Consistency creates a habit,” he shared.
Golf is nice, but it might not cover your exercise needs. “I love that people play golf; it boosts your mood. But honestly, it isn’t the best workout. Unless you’re walking the course, it’s not giving you the aerobic or anaerobic boost you need,” he said.
Protect your noggin
This might seem obvious, but hitting your head on hard surfaces isn’t great for your brain. And yet, many people neglect to wear helmets while biking or scootering.
“That’s one of the most dangerous mistakes,” Meyerson cautioned. “Even if you think you’re going slow, a fall at 15-20 mph can result in severe injuries.”
Especially with electric bikes and scooters hitting much higher speeds, the risk compounds. “I’ve seen everything from concussions to major hemorrhages,” he said. “Helmets are so important, and I can’t emphasize this enough.”
Stay informed!
It’s easy to ignore the news, but keeping updated can actually help lower the risk of dementia, according to Meyerson.
“Being aware of current events not only makes for good conversation but can also keep your brain engaged,” he explained. “Though discussions could lead to disagreements, staying informed is still crucial.”
Meyerson acknowledges that while puzzles and games like crosswords can be entertaining, it’s unclear if they genuinely slow cognitive decline. “You can improve at them, but their impact on dementia is still in question,” he remarked.
Prioritize sleep without relying on substances
A proper night’s sleep is perhaps the simplest way to maintain health.
REM sleep is vital for sorting and storing new information. Without enough of it, many people might feel tempted to use sleep aids, but that may not be the best route.
“Some people take medications like Xanax or Klonopin to sleep, but these can leave you feeling groggy,” says Meyerson. “They should be treated as actual medications, not just a way to relax.”
Avoiding alcohol before bed is also advised since it can interfere with REM sleep. “Many think a few drinks help them sleep better, but they often make it worse,” he added.
