Brain-health habits to embrace
Caribbean L BQ ife, March 15–21, 2019 49
Wellness
A Journal of Nutrition study found
people aged 70 and older who consumed
more caffeine scored better
on tests of mental function than
those who consumed less caffeine.
Cognitive decline is a condition
that is often associated with aging,
but even middle-aged people
can experience memory loss or cognition
issues.
The Alzheimer’s Association says
that more than fi ve million Americans
are living with Alzheimer’s disease
and other dementias. By 2050,
that number could rise to as high as 16
million people. More than 747,000 Canadians
are living with Alzheimer’s
or another dementia, says the Canadian
Alzheimer’s Association.
Although there is no defi nitive way
to prevent dementia, living a long, vibrant
life may be possible by encouraging
some healthy habits for the
brain. It is never too late or too early
to begin health and lifestyle changes:
Exercise
Becoming more active can improve
brain volume, reduce risk for
dementia, and improve thinking and
memory skills. The journal Neurology
found that older people who vigorously
exercise performed better
on cognitive tests than others of the
same age, placing them at the equivalent
of 10 years younger. Increased
blood fl ow that occurs with physical
activity may help generate new neurons
in the hippocampus, an area of
the brain involved with learning and
memory.
The Harvard Medical School says
aerobic exercise may help improve
brain tissue by improving blood fl ow
and reducing the chances of injury to
the brain from cholesterol buildup in
blood vessels.
Quit smoking
The Alzheimer’s Association indicates
that evidence shows smoking increases
the risk of cognitive decline.
Smoking can impair blood fl ow to the
brain and cause small strokes that
may damage blood vessels.
Eat healthy foods
Foods that are good for the heart
and blood vessels also are good for the
brain. These include fresh fruits and
vegetables, whole grains, fi sh-based
proteins, unsaturated fats, and foods
containing omega-3 fatty acids. Neurologists
state that, while research on
diet and cognitive function is limited,
diets, such as Mediterranean and
Mediterranean-DASH (Dietary Approaches
to Stop Hypertension), may
contribute to a lower risk of cognitive
issues.
Consume caffeine
Caffeine may help boost memory
performance and brain health. A Journal
of Nutrition study found people
ages 70 and older who consumed more
caffeine scored better on tests of mental
function than those who consumed
less caffeine. Caffeine may help improve
attention span, cognitive function,
and feelings of well-being.
Information from Psychology Today
also indicates caffeine may help
in the storage of dopamine, which
can reduce feelings of depression and
anxiety. In addition, compounds in
cocoa and coffee beans may improve
vascular health and help repair cellular
damage due to high antioxidant
levels.
Work the brain
Engaging in mentally stimulating
activities can create new brain connections
and more backup circuits,
states Dr. Joel Salinas, a neurologist
at Harvard-affi liated Massachusetts
General Hospital. Working the brain
through puzzles, reading, and participating
in social situations can stimulate
the release of brain-derived neurotrophic
factor, a molecule essential
for repairing brain cells and creating
connections between them.
A good way to combine these lifestyle
factors is to take an exercise
class with friends, mixing the social,
stimulation, and exercise recommendations
together.
Cognitive decline can come with
aging, but through healthy habits,
people can reduce their risk of memory
loss and dementia.