Protect Your Aging Brain

Tips for slowing brain decline

Did you know? Your brain starts to shrink after age 30.

Your brain shrinks after age 30 - so start protecting it now!

Fortunately, this process is so slow that cognitive decline is usually not evident until later in life. (1)

Brain aging is influenced by many things: diet, physical activity, sleep, genetics, stress, environmental hazards, cognitive and social engagement, and more.

At the biochemical level, cumulative inflammation and oxidative stress causes damage to brain and nerve cells. Over time, injury to cellular structures such as DNA, the energy-producing mitochondria, and the protective cell membranes of neurons can lead to symptoms like forgetfulness, confusion, brain fog, mood changes, and changes in perception using any of the five senses.?

Unfortunately, there is no single pill, food, or activity that can stave off brain decline or dementia. Medications can be used to temporarily treat symptoms of cognitive decline, but much to the chagrin of big pharma, there are no drugs or supplements that can reliably prevent or reverse it.

However, here are a few things you could do?in?combination?to protect your aging brain: ?(2-5)

1. Engage in physical activity daily. Be sure to include strength training, balance, and aerobic activities

• Try: Group fitness classes, join a pickle-ball league, walking, yoga, snowshoeing, swimming, water aerobics,?

2. Get 6-8 hours of sleep every night

• Try: Turning off devices 1-hr before bedtime, chamomile or lemon balm tea, prayer or meditation before bed, sunlight exposure in the morning, avoiding long naps during the day

3. Spend time with friends and family as much as possible

• Try: Game or bridge night, schedule a girls’ or guys’ nights, regular phone or video calls, eat dinner with family every night

4. Engage in activities which exercise the brain

• Try: Join a book club, do crosswords or puzzles while enjoying a cup of tea, download the Duolingo app and learn a new language, learn a new musical instrument, try one of the many brain-training apps, play mahjong or other games with friends?

5. Make Dietary Changes:

• Cook in a way to reduce AGEs (advanced glycation end-products). AGEs are molecules created from high-heat cooking of proteins and fats which can increase oxidative stress and inflammation

Try: Use acidic marinades for meat, and use moist cooking methods like poaching, steaming, boiling, or stewing more often

The MIND diet has been scientifically shown to significantly slow brain aging

• Follow a “MIND” dietary pattern which emphasizes consumption of foods that have been associated with dementia prevention.?

- The MIND dietary pattern (short for MedDiet-DASH Intervention for Neurodegenerative Delay) emphasizes consumption of foods rich in antioxidants, B-vitamins, and healthy fats, all of which have been found to be neuroprotective. Key components include berries, vegetables (especially green leafy vegetables), nuts, beans, whole grains, seafood, poultry, olive oil, and wine. The consumption of red meats, butter/margarine, cheese, pastries/sweets and fried/fast foods are discouraged.

-Here's a recipe-book and guide which outlines the exact components of the MIND diet

• There is preliminary data that a low-carb, ketogenic-style diet can be helpful for brain health. However, but this way of eating is much more restrictive and difficult to keep up over the long-term. I would recommend supervision by a nutrition professional to ensure adequate intake of nutrients

Even though aging is inevitable, it is possible to slow it down and protect your brain function long into your golden years.

How will you protect your brain? Let me know in the comments!

* P.S. To help you get started with protecting your brain through nutrition, I’ve put together this FREE 7-Day Meal-Plan & Recipe Book based on the principles of the MIND diet.?

** P.S.S. I’m also taking new clients in my VIP Healthy Aging Program designed for people at the prime of their lives who want to stay vibrant and healthy for as long as possible, with less medications. Message me or comment "protect my brain" if you’re interested in learning more.

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The information contained in this article is intended for educational and entertainment purposes only. It is not to be construed as personalized nutritional advice nor intended to be a substitute for proper health and medical care. Please consult your physician or a qualified health care professional for support with your brain health and any suspected cognitive issues.

References:

1.?????https://doi.org/10.1016/j.arr.2020.101079

2.?????https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8624903/

3.?????https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4969323/

4.?????https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4581900/

5.?????https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3704564/