Q. Memory loss runs in my family, so we’re all trying to find ways to maintain our brain health. Is there any new research or are there any current trends that can help us improve our cognitive wellness?
A. This is such a great question, and I’m so glad to hear you’re interested in improving your brain health. Not only is this important for a healthy lifestyle, but it’s a great way to manage your risk of cognitive decline while lessening your likelihood of developing Alzheimer’s disease and other forms of dementia.
The timing of this question is perfect, too, because a new report was recently released by The Global Council on Brain Health (GCBH) and AARP showing what society can do to further promote brain health.
In short, this report shared that it will take a multifaceted approach where individuals, communities and policymakers work together to equip people with knowledge, motivation and confidence to drive change in lifestyles and decision-making. Access to care must also be addressed, as well as health issues contributing to cognitive decline.
Individuals can’t do all this alone, of course, so until a multifaceted approach begins, the most important step that you, or an older adult in your life, can take is to begin making healthy changes now for yourself.
Behavior Changes for Brain Health
According to the GCBH article, there are a number of steps you can take to positively impact your brain health. These include the following.
Stay Socially Active
Social interaction can enhance brain health, so it’s important to:
- Spend time with family
- Keep in touch with friends
- Find ways to get involved in the local community
- Prevent yourself from becoming isolated
Engage Your Mind
Engaging your brain allows you to stimulate cognitive function. Try:
- Exploring new interests and hobbies
- Practicing a new skill
- Solving puzzles
- Participating in lifelong learning opportunities
- Challenging yourself
- Learning a new language
- Volunteering for a cause you’re passionate about
- Mentoring high school or college students or young professionals
Manage Stress
Managing your stress not only makes you happier, but it keeps your brain healthy, too.
- Live by a schedule
- Find time to relax
- Try meditation and mindfulness
- Journal
Exercise Regularly
Engage in regular physical activity. Two and a half hours per week (150 minutes) of moderate activity is the number to strive for, whether this is 30 minutes five days per week or another goal you set for yourself.
Enjoy Restorative Sleep
According to the National Institutes of Health, sleep is as important for brain health as food and water. This is because you need sleep to maintain or form new pathways in the brain. It’s also crucial to brain function, so you should aim for seven to eight hours of restful sleep every night.
Eat Well
The report states that a nutritious, heart-healthy diet of fish, vegetables, whole grains, fruits, nuts, low-fat dairy and vegetable oils can help limit hypertension. In addition, eating certain foods, limiting salt, and hydrating properly can increase the blood flow to your brain.
Make sure to prevent diabetes and high blood sugar, too, as this can damage blood vessels that carry blood to the brain, leading to the death of brain cells and an increased risk of memory loss.
We’re Here To Help
For more information on the latest brain health research and trends, to learn more about risk factors for dementia, or to read about how Bridges® by EPOCH applies this research, visit our website.
About Alicia
Alicia Seaver is the Vice President of Memory Care Operations for EPOCH Senior Living and a Certified Memory Impairment Specialist. Every month, she addresses a specific issue related to memory and memory care. If you’re interested in hearing about a particular topic, please send a note to [email protected].
Enhancing Quality of Life
Bridges® by EPOCH memory care communities have been developed from the ground up to anticipate, meet and exceed the needs of our residents and their families. Our team of remarkable people, the exceptional care and services we offer, and the purposeful design of our buildings all combine to create the most rewarding, secure and nurturing lifestyle possible for our residents.
Bridges® by EPOCH communities are located in Connecticut, Massachusetts and New Hampshire, in the following towns: Norwalk, CT; Stamford, CT; Trumbull, CT; Andover, MA; Hingham, MA; Lexington, MA; Mashpee, MA; Pembroke, MA; Sudbury, MA; Westford, MA; Westwood, MA; and Nashua, NH.