Now that I’m in my 70s, brain health is something I’ve become increasingly more interested in. Maintaining brain health is crucial for overall health and well-being, physically, mentally, and emotionally, and by adopting healthy lifestyle habits, we can support and enhance our brain function.
I spoke with Love.Life dietician, Alexandra Babcock, who shared some tips on ways to prioritize brain health:
Nourish Your Brain
What we eat significantly impacts our brain health. Things like Omega-3 Fatty acids, antioxidants, and whole grains support healthy brain function. See below for foods we recommend integrating into your diet:
Omega-3 Fatty Acids
Omega-3 fatty acids have been proven to support cognitive function and may reduce the risk of Alzheimer’s disease. Good sources of Omega-3 fatty acids include ground flaxseed, chia seeds, and walnuts. Did you know that one ounce of walnuts can contain up to 2.5 grams of ALA?
Antioxidants
Antioxidants protect brain cells from damage caused by free radicals (unstable molecules that can damage cells). Foods like berries, nuts, dark chocolate, and leafy greens are rich in antioxidants. I always start my morning with a big Vitamix smoothie, which is a great way for me to ensure that I’m getting my daily antioxidants. My smoothies are a blend of 50% fruit and 50% vegetables, and I alternate between “berry days” and tropical fruit days” to maximize nutritional benefits. I highly recommend making a daily smoothie – it’s a great way to incorporate lots of fruits, vegetables, nuts, and seeds into your diet.
Whole Grains
Whole grains are rich in several essential nutrients including B vitamins, iron, zinc, and magnesium which are crucial for brain function. Whole grains are also high in fiber which helps regulate blood sugar levels, preventing spikes and crashes that can affect cognitive function. Consistent energy levels are important for maintaining focus and concentration. Whole grains also contain antioxidants, such as Vitamin E and phenolic acids, which help protect brain cells from oxidative stress, and have anti-inflammatory properties that can reduce inflammation in the brain. Some of my favorite whole-grain foods are oats, barley, quinoa, brown rice, and whole-grain bread.
Stay Moving
Physical activity is not just good for your body, it’s great for your brain too. Exercise increases blood flow to the brain, promoting the growth of new neurons and reducing inflammation. Some of my favorite kinds of physical activity are long-distance hiking, Pilates, yoga, going for walks, disc golf, and pickleball. As I’ve said before, pickleball is my current fixation. If you’ve never tried pickleball, I can’t recommend it enough! It is so much fun, is a great social outlet, and has so many health benefits. You can read more about pickleball’s specific health benefits here.
Get Quality Sleep
Quality sleep is vital for brain health. During sleep, the brain consolidates memories, repairs itself, and clears out toxins. One change that I’ve made recently to prioritize my sleep is eliminating alcohol completely from my diet a little over two years ago. I realized that at my age, I value sleep way more than the short-term pleasures of drinking. Since this change, I estimate that my overall sleep is about one hour longer, and my deep sleep is two to three hours longer. You can read more about alcohol’s impact on a good night’s sleep here.
Stimulate Your Brain
Keeping your brain engaged and challenged is essential for maintaining cognitive function. This can include puzzles and games, reading and writing, and social interactions. Some of my favorite activities include reading, playing board and card games, and spending time with family and friends.
I am an avid reader and am typically reading 4-6 books at one time. Whether it’s physically reading a book, reading on my Kindle, or listening to audiobooks and podcasts while I’m hiking or driving, I love consuming new information. I also love to host game nights with my friends where we’ll spend hours together playing games and enjoying each other’s company. I love finding opportunities to combine play and spending time with others. Game nights, playing pickleball together, and long-distance hiking and traveling with friends and family are some of my favorites!
Here is an interesting article on the brain benefits of social connection.
A healthy diet, regular physical activity, quality sleep, and finding ways to keep your brain engaged are all crucial components of maintaining a healthy brain. Small lifestyle changes can make a big difference in your cognitive function and overall health and well-being, and a lot of times, you may already be doing a lot of this naturally! I encourage everyone to eat well, stay active, enjoy quality sleep, and keep learning and engaging — your brain will thank you for it!