When it comes to cognitive decline, many of us assume it's a natural process of aging—something we have no control over. And while different forms of dementia may have some genetics component, neuroscientists estimate that 45 percent of Alzheimer's cases could be delayed or prevented through changes in lifestyle.
Newsweek spoke with chartered psychologist Kimberley Wilson to find out what she does to nurture her brain and protect herself from cognitive decline.
"You can start early with practical, easy, everyday habits that can make quite a significant difference," Wilson told Newsweek.
1. Challenge your brain
"Things like crossword puzzles, word games and Sudoku are fun, but they are not the kind of challenge that the brain needs in order to build resilience," Wilson said. "You will get better at those kinds of games by practicing them, but you won't be getting those broader, more global improvements in your brain structure and function, what we call cognitive reserve."
Cognitive reserve is the building of new connections between different regions of the brain.
"In order to build those connections, you need to challenge your brain," Wilson said. "It's like challenging a muscle, but in the case of your brain the challenge is learning. Whether that is learning a language, a musical instrument, learning to dance, or engaging in some other novel activity where you're having to really engage brand new pathways. That's the kind of challenge you need—a Sudoku or the crossword just won't cut it."
Starting a new hobby or learning a new still can be time consuming, but one of the best ways to challenge your brain is something that many of us do every day without even realizing it.
"Every social interaction is a new experience," Wilson said. "Let's say you go out and you're sitting at the table with four friends, just having a conversation over tea. You have to pay attention to the person talking, to the other two people, you have to remember what they have said while thinking up a response. You have to delay or suppress the impulse to interject and hold onto what you are thinking. All of that is a cognitive challenge, including all of the generation of language as well.
"The other thing is that social engagement reduces our risk of loneliness and depression, and we know that the stress of loneliness is really harmful to the brain."
In light of this, Wilson makes an effort to nurture these relationships.
"I'm mindful and conscious about getting back to people, remembering if someone was going to a health check-up and just letting them know that I'm thinking about them and investing in my relationships," she said.
2. Fuel your brain
"I eat leafy, green vegetables every day," Wilson said, "and that comes from data that found that older people who ate leafy greens every day had brains that were 11 years younger than their peers—11 years!"
A lot of this effect may be down to two key nutrients called lutein and zeaxanthin, which are particularly concentrated in these vegetables. These nutrients are best known for their role in supporting eye health, but they may also protect us from neurodegeneration.
"A recent study found that levels of those two compounds were 50 percent lower in the brains of those who had died of Alzheimer's," Wilson said.
Along with these green, leafy vegetables, Wilson also makes sure to include a variety of different berries—blueberries in particular have been the center of several studies into brain function, because of their rich supply of vitamins, fiber and antioxidants—and a diet high in fiber.
3. Grow your brain
Aside from a healthy diet, it's also important to stay active.
"I exercise on a near daily basis, so about five days a week—six if I'm feeling particularly energetic," Wilson said. "And that will be a combination of cardio and resistance exercise, because cardio helps to keep the 400 miles of blood vessels in your brain nice and flexible.
"On the other side is resistance training. And we know that, for example in older women, those who do resistance training have fewer and smaller lesions in their brain—that is, fewer areas of brain damage—because the same growth factors that help to support your muscle growth actually do the same thing for your brain cells."
4. Rest your brain
Lastly, we are increasingly learning about the importance of sleep when it comes to our brain health (as well as our mental and physical health more generally). A recent study found that poor sleep in middle age was linked to accelerated brain aging.
Getting enough sleep isn't all about going to bed early—it's also about practicing good sleep hygiene.
"I'll use ear plugs, an eye mask, dark rooms and phones outside the bedroom," Wilson said.
If you're struggling to adapt to these healthy lifestyle changes, Wilson previously spoke to Newsweek about ways to train your brain to eat more healthily and develop healthy habits.
Is there a health problem that's worrying you? Let us know via health@newsweek.com. We can ask experts for advice, and your story could be featured in Newsweek.
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