How to Improve Brain Health as You Age
If you’ve ever had to watch elderly relatives and friends begin to lose their short-term memory skills and struggle with learning new concepts, it is natural that you might begin to fear the aging process when it comes to your mental processes. The good news is that it is absolutely possible to improve brain health at all stages of life, including during the middle-age and senior years.
One of the best ways to keep your brain healthy is to keep the rest of your body healthy. Follow these tips to improve not only your brain health, but the rest of your body’s health, too:
1) Get Enough Exercise
You probably already know that exercise keeps your heart in good condition, makes it easier for you to breathe, improves your digestion, and helps you maintain your weight… but did you know that it can also improve brain health?
Studies have shown that regular cardio exercise—the kind that gets your heart pumping faster—can improve your verbal memory and learning capacity.
One effect is that regular cardio exercise can boost the size of the hippocampus, which is the part of the brain responsible for those functions. It also can reduce your stress and anxiety, leading to better sleep—all of which can affect the way you think.
In addition, the effects of exercise that benefit the rest of the body are also important to the brain. Enhanced insulin sensitivity and reduced inflammation can prevent diabetes as well as certain kinds of cancers, and they can also promote blood vessel health in the brain along with the growth of new brain cells.
If you aren’t already getting 30 minutes of aerobic exercise most days of the week, talk to your doctor about getting started on an exercise regimen that is safe for you—and beneficial to your brain.
2) Get Enough Sleep
As you age, you might find it difficult to get a good night’s sleep. In fact, more than half of adults over the age of 60 suffer from insomnia. Sleep deprivation can cause confusion, cognitive difficulties, memory loss, depression, anxiety, and frustration over not being able to sleep easily. It can create a vicious cycle—Insomnia and its mental effects can cause stress and anxiety, which, in turn, can cause more insomnia. Breaking the cycle is an important way to improve brain health. If you are having trouble falling asleep or staying asleep on a regular basis, talk to your doctor, who can help you identify the issue and prescribe treatment if necessary.
Of course, even if you don’t have insomnia frequently, it is important to get enough sleep. Going to bed earlier may help. As adults approach the golden years, they are more likely to find themselves waking up early. You might be used to sleeping from, say, 11:00 pm to 7:00 am…but if you find your eyes opening at 5:00 am on a regular basis, try going to bed closer to 9:00 pm so you can still get the same amount of sleep.
3) Eat Properly
You might find that as you age, your appetite may become somewhat suppressed. This makes it even more important that you focus your diet on nutrient-dense foods, avoiding empty calories as much as you can. Foods that neutralize free radicals and keep the blood vessels in the brain healthy and free from debris are important additions to your diet.
What foods are these? Researchers have developed a diet specifically for reducing dementia and improving brain health throughout the aging process. Called the MIND diet[i], it includes foods such as vegetables (most notably leafy green vegetables), berries, nuts, beans, whole grains, olive oil, fish, poultry, and wine. The MIND diet recommends steering clear of foods such as butter, cheese, and fried foods.
Eating 6 servings of leafy green vegetables each week can slow mental decline—so add a salad or a serving of kale or broccoli to your daily diet for best results.
While nothing can substitute a well-balanced diet, Dead Sea Moringa has the potential to fill in nutritional gaps where your diet may be lacking.
4) Take Appropriate Supplements
There are certain supplements that can help you maintain and improve brain health at any age, including during the senior years. Some that your doctor might recommend include:
- Fish Oil: Fish oil contains 2 types of omega-3 fatty acids that are essential for good brain health. Studies have shown that it can help with mild memory loss and depression.
- B Vitamins: B vitamins, specifically B6, B12, and folic acid, can help boost brain health. These water-soluble vitamins have been shown to boost cognitive function in older adults.
- Turmeric: Turmeric is a spice often used in Indian food. It contains a compound called curcumin, which can reduce inflammation, neutralize free radicals, and reduce the risk of developing brain diseases. You can add turmeric to your diet or take a separate curcumin supplement.
- CoQ10: If you take statins for high cholesterol, you might ask your doctor about taking CoQ10, which is often found in lower-than-optimal levels in those who are taking statin medications. It can reduce your risk of developing dementia.
- Moringa: Dead Sea Moringa contains many different compounds (including amino acids, antioxidants, and a variety of vitamins and minerals) that can help improve brain health. If you were going to choose just one supplement, Dead Sea Moringa would be an excellent option.
Older adults hoping to improve their brain health should focus on taking care of their physical bodies, because what’s good for the body is good for the brain. In addition, supplementation with products such as Dead Sea Moringa can help you stay mentally alert for many years to come.