New Research Reveals Healthy Habits for a Sharper Brain as You Age
As we age, maintaining a sharp brain becomes a top priority. New research published in JAMA Neurology has uncovered five healthy habits that can support brain health and promote sharp thinking as we grow older. The study, conducted over a span of more than two decades, followed 586 participants who lived to an average age of 91. These individuals were part of the Rush Memory and Aging Project, which involved regular mental and physical tests, as well as annual lifestyle questionnaires.
Lead study author Klodian Dhana, M.D., Ph.D., from the Rush Institute for Healthy Aging, aimed to investigate whether certain factors could influence the development of Alzheimer’s disease or dementia. The researchers discovered a direct link between healthy lifestyle habits and a reduced risk of cognitive decline, even in individuals who showed signs of these conditions. This finding highlights the importance of adopting these habits to maintain brain health.
So, what are these healthy habits that can improve brain health? The study participants who followed these habits were labeled as having a low-risk or healthy lifestyle:
1. No smoking.
2. Engaging in moderate to vigorous exercise for at least 150 minutes per week.
3. Limiting alcohol consumption to one drink per day for women and two drinks per day for men.
4. Participating in brain-stimulating activities such as reading, playing games, and visiting museums.
5. Following a variation of the MIND diet.
The researchers assigned a healthy lifestyle score to each participant based on their adherence to these habits. They found that for every one-point increase in the healthy lifestyle score, there was a decrease in the presence of beta-amyloid plaques (hallmarks of Alzheimer’s disease) and an improvement in cognitive test scores measuring memory and attention span.
Even more intriguingly, the benefits of these healthy lifestyle factors remained significant regardless of whether the participants had signs of dementia or Alzheimer’s disease in their brains. This suggests that adopting these habits can have a positive impact on brain health, regardless of pre-existing conditions.
But why are these habits particularly beneficial for the brain? Amit Sachdev, M.D., M.S., from Michigan State University, explains that following a healthy lifestyle is inherently good for the brain. These specific factors have been extensively studied and have been associated with slower cognitive decline and a lower risk of dementia. The MIND diet, which incorporates elements of the Mediterranean diet, is particularly noteworthy due to its rich content of polyphenols, powerful plant compounds known for their neuroprotective properties.
Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety, explains that the MIND diet’s emphasis on fruits, vegetables, nuts, beans, olive oil, and whole grains helps reduce inflammation in the body and promotes heart and gut health. Since the brain has an extensive network of blood vessels, what benefits the cardiovascular system also benefits the brain.
Clifford Segil, D.O., a neurologist at Providence Saint John’s Health Center in Santa Monica, CA., agrees that a healthy lifestyle is crucial for both heart and brain health. He emphasizes the importance of engaging in mentally stimulating activities to lower the risk of developing dementia. Structured cognitive exercises, such as taking classes at a junior college, can help keep the brain active and prevent cognitive decline.
Dr. Segil further emphasizes that lifestyle changes often yield better results than relying solely on medications to reduce the risk of cognitive decline. Making healthy lifestyle tweaks can have a significant impact on brain health over time.
While the findings of this study provide valuable insights into maintaining brain health as we age, Dr. Dhana advises individuals with concerns about their own risk of dementia or those with a family history of the disease to consult with a healthcare professional for personalized recommendations.
In conclusion, adopting a healthy lifestyle that includes avoiding smoking, engaging in regular exercise, limiting alcohol consumption, participating in brain-stimulating activities, and following a variation of the MIND diet can significantly contribute to maintaining a sharp brain as we age. These habits have been shown to reduce the risk of cognitive decline and improve overall brain health. So, let’s prioritize our brain health and incorporate these healthy habits into our daily lives.
