We’ve all forgotten our keys or struggled to recall a name at some point. And while many of us shrug it off as a temporary “brain fade”, for some Australians, it can be a sign of deeper issues.
Dementia is a condition that is believed to affect roughly 1 in 12 seniors over the age of 65. Unfortunately, there is currently no cure for it.
However, there are some things you can do to keep your mind healthy and sharp to reduce your risk of cognitive decline. Some of which involve building good habits into your daily routine.
In this article, we’ll explore eight practical steps you can take to maintain a good memory, ability to concentrate, and overall brain function. Hopefully, if you adopt them, it will help you to both live and think your best life, for many years to come.
Eat for a Healthy Brain
What you eat can have a big impact on your brain. For instance, a diet rich in whole foods, especially the Mediterranean-style diet, is linked to better memory and reduced risk of dementia.
To support your brain health, it is a good idea to eat plenty of colourful vegetables, leafy greens, nuts, oily fish, and healthy fats like olive oil. These foods are packed with antioxidants, omega-3s, and vitamins that nourish the brain.
A good way to start is to swap salty snacks for almonds or walnuts. Also, consider adding spinach to your meals and eating grilled salmon at least once or twice a week.
Supporting Memory with Supplements
If you’re concerned about memory loss or supporting someone in the early stages of dementia, one option to explore is the Souvenaid Alzheimer’s drink.
This medical nutrition drink is designed to support brain function in people with early Alzheimer’s disease. It contains a mix of nutrients that are shown to help build new brain connections and sustain old ones.
It’s not a guarantee that you won’t succumb to cognitive decline. However, an independent study funded by the European Commission found that Souvenaid nutritionally supported memory and cognitive function.
Like with any new product or supplement, it is worth speaking to your GP about how you can work on cognitive decline before you start having Souvenaid as a part of your lifestyle.
Get Moving
Physical exercise is great for your heart and waistline. But it is also one of the best ways to support your brain. Moving your body helps boost blood flow to the brain and encourages the growth of new brain cells.
You don’t need a gym membership to experience good results. Instead, walking, dancing, yoga, swimming, or doing a bit of gardening can all make a bit of a difference.
Try to aim for at least 30 minutes of activity most days. The more you can keep active, the more it will reduce your risk of diabetes, high blood pressure and other issues that can lead to cognitive decline.
Keep Your Mind Active
In addition to keeping your body active, it is important to keep challenging your brain on a regular basis. Doing this helps to keep it strong, in a similar way to how lifting weights keeps your muscles toned.
Engaging in mental stimulation activities can improve your memory, thinking skills, and your brain’s resilience to ageing. Therefore, it’s a good idea to do crosswords, Wordle or sudoku, and play Words With Friends. You might also like to learn a new skill or language, or play chess, while even reading books or listening to a podcast can stretch your thinking.
Don’t underestimate the value of social interaction either. Chatting with friends, joining a community group, or volunteering can all keep your brain engaged and active.
Get Good Sleep
Getting good sleep is vital for pretty much all aspects of your health, not least brain function.
While we rest, the brain clears out toxins, processes memories, and repairs itself. If we don’t get consistently good sleep, our chances of faster cognitive decline and succumbing to dementia increase.
Ideally, you should aim to get between 7 and 9 hours of sleep per night. Your best chance of doing this is to try keeping a consistent bedtime, avoiding looking at your screens for at least 30 minutes before you attempt to sleep, and cutting back on caffeine in the afternoon.
If you find yourself often waking up tired or snoring heavily, it’s worth checking in with your doctor. Conditions like sleep apnoea can interfere with the brain’s overnight recovery process and be detrimental to your wider health.
Manage Stress and Mental Health
Chronic stress can wear down your brain’s ability to function well. In addition, anxiety and depression can also make it harder to focus, remember things, and feel motivated to achieve goals. Over time, this can lead to more severe mental health issues that can impact your cognitive health.
Good ways to counter this are practising mindfulness, meditation, and deep breathing exercises. It is also beneficial to spend time outdoors, talking with friends, and taking regular breaks from social media interactions, which might trigger frustrations or negative thoughts.
If you’re feeling overwhelmed or down, it is important to seek help from a counsellor or GP. Safeguarding your mental wellbeing is a major step in protecting your brain.
Limit Alcohol Consumption and Quit Smoking
Other good ways to look after your brain are to make good lifestyle decisions. These include reducing your intake of alcohol and quitting smoking, which can both significantly help to improve your mental health.
Alcohol acts as a depressant, which initially affects your mood and reduces inhibitions. However, over time, it can worsen feelings of anxiety and depression. In addition, alcohol can disrupt the delicate balance of chemicals in the brain that regulate mood and can lead to a range of mental health issues.
Smoking, too, can lead to a variety of negative effects. They include reducing your brain volume, increasing your risk of stroke and dementia, and impacting your mental health.