There is no denying that aging comes with a lot of changes to the whole body.
Having greater difficulty with certain physical tasks, increased pain in joints, decreased energy, and even forgetfulness may all occur.
Along with actual changes, there are many myths out there about what constitutes “normal” aging. While they aren’t true, the fear factor associated with such myths can cause alarm.
One myth that I know many older adults find scarier than most is the idea that memory loss is part of aging and that getting dementia is inevitable. Fortunately, this myth is just that, untrue!
Demystifying that notion is just the beginning. It’s also important to know that brain health, just like overall health, can be improved to help promote a healthier, happier, and independent lifestyle.
This article will explore how age impacts the brain and simple tips to help improve brain health.
What Happens to the Brain with Age?
As previously mentioned, age impacts the body. The brain is no exception here.
With age, researchers have found that there is a reduction in the tissue size in the frontal cortex.1
The frontal cortex is responsible for things like emotions, memory, problem solving, motor skills, social interactions, and decision making.2
Additionally, changes that occur in other parts of the body, like in the heart and the cardiovascular system impact the brain as well.
Blood pressure tends to increase with age, which puts older adults at higher risk for stroke.1
These changes can cause things like greater difficulty with memory recall or even trouble learning new tasks, as well as the possibility of disability if one experiences a stroke.
So Can Anything Be Done to Boost Brain Health?
Yes!
While all brains age, the major caveat here is that not all brains age the same! An individual’s genetic makeup, hormones, and even life experiences have been linked to brain aging.1
Life experiences such as higher levels of education and occupation appear to have safeguarding qualities, but studies have found controllable protective factors as well.1
Regular exercise, healthy diet, and low to moderate alcohol intake all have been shown to help protect the brain.1
This is not to say that all negative side effects of aging are 100% preventable. However, just like with our physical health, there are things that can be done to improve and maintain our brain health!
7 Tips to Improve Brain Health
#7 Take Care of Your Heart Health
As mentioned above, the heart and the cardiovascular system impact our whole body.
The brain needs proper blood flow and oxygen delivered to it in order for brain cells to continue to survive and grow.
Controlling things like high blood pressure, high cholesterol, and diabetes are all important aspects of taking care of heart and brain health.
Make sure to get regular check ups and talk to your doctor about which medications you need/don’t need in order to maintain optimal cardiovascular health.
#6 Enjoy Healthy Foods
The word “enjoy” is used very intentionally here. It’s important to look forward to what you’re eating so that you can find foods or a meal plan that truly benefits you.
Foods that are high in omega-3 fatty acids, like salmon or mackerel, walnuts, and certain oils, help support the membrane surrounding brain cells, as well as the cells in the eyes.3
Consuming whole grains, like oats and barley help to reduce inflammation in the brain, which helps maintain memory.4
And, of course, fruits and vegetables give the brain needed vitamins and nutrients to help prevent excessive oxidative stress, and maintain healthy blood vessels.5
I get that fish and brussel sprouts don’t appeal to everyone, but try different foods that have these brain-protective factors. Click here for a link to Cleveland Clinic’s guide for healthy eating.
Consult your doctor or a nutritionist to help find a meal plan that you enjoy and helps your brain too!
Also, check out my article here, where I interviewed a nutritionist.
#5 Meditate
Meditation not only is a restorative break during the day, but studies have found it truly enables changes within the brain.
Research shows that meditation increases the thickness of the prefrontal cortex (that’s the area that is most impacted by aging, remember?). This thickening helps to improve decision making, problem solving, and mood.6
It also has been shown to increase the plasticity in the brain.6
Our brains are said to be “plastic” meaning they aren’t rigid, fixed structures, rather they’re able to be molded and changed.
Practicing mindfulness meditation consistently has been shown to increase the neural connections in the brain, thus increasing the density of the gray matter (i.e. where the cell bodies and connections of brain cells live).6
Research has found that through consistent practice (even just 10 minutes a day), the brain can actually change in as little as 8 weeks!6
You can find meditations pretty much everywhere nowadays! My favorite app to use is Calm. I also utilize the wonderful resources on Dr. Elisha Goldstein’s website.
You can also just type “meditations” or “mindfulness meditations” into YouTube and you will get tons of meditations to choose from.
Also note that meditation is something that takes practice! Just like any type of training, it takes repetition. Some meditations will feel better than others and that’s expected!
Check out my article on meditation for answers to commonly asked questions about meditation.
#4 Socialize
Did you know socialization actually stimulates blood flow to different areas of the brain? Well, it does!
When we socialize, we engage in communication and listening, which force the brain to work. With that work, more blood flow arrives to those areas of the brain.6
Also, spending time with friends and family can help decrease feelings of depression. When one is depressed, the brain is less able to learn new things.6
So find ways to socialize! Although going out with friends is great, with technology today, even if you’re unable to get out of the house you can still engage in social activities.
Calling or video chatting with friends and family, engaging in online communities, and even taking online exercise classes through local senior or rec centers can help boost social activity levels.
If you are able to get out of the house, consider joining a group or club that interests you- book club, bridge, poker, dog walking, or whatever it is that you find fun! This is a great way to stimulate your brain with activity and get in some much needed socialization as well.
#3 Get Quality Sleep
Many people believe that older adults need less sleep, but this is not true!
It’s important to get 7-9 hours of sleep per night. This allows for our brains to actually clear out toxins that have been linked to the formation of the plaques and tangles that are found in those with Alzheimer’s disease.6
Sleep is also essential to learning. If we don’t get proper sleep, our brains aren’t able to create neural pathways that allow for understanding and memory retention.7
Also, research has found that those who don’t get enough, or enough high-quality sleep are more likely to have high blood pressure, diabetes, cardiovascular disease, and depression.7 Which, if you’ve been diligently reading, are all important conditions to address/control for brain health.
Check out my article here on improving sleep hygiene.
Make sure you consult your doctor if you’re not getting good sleep. It’s possible you may have an underlying condition, like sleep apnea, which could be causing poor quality sleep.
Prioritizing sleep is of the utmost importance if we want to improve our brain and overall health. Don’t underestimate the power of some good quality Z’s.
#2 Try New Things
This is one of my absolute favorite tips, and something I try to do regularly. For example, in the past year I’ve started a blog, taken piano lessons, am teaching myself how to play the guitar, and am working on my Pilates instructor certification.
Not to toot my own horn, but toot, toot! What new things have you tried? It’s not that you have to try 100 new things, but make a point of setting out to learn or experience something new. Not only is it fun, but your brain will thank you for it!
When trying something new, don’t shy away from challenge. Think of it like strengthening any other muscle in your body- you have to challenge the brain to achieve growth.
Scientists have found that when we engage in new activities, new connections needs to be created within the neurons in the brain. The more challenging the new activity, the more connections are required. Creating these new connections helps combat the negative brain changes that can occur with aging.6
Remember, just because it’s new or a challenge doesn’t mean it has to be anything extreme. Maybe it’s learning to crochet or do tai chi, or maybe you just make a goal of trying a new recipe once a week. You can even take a task you normally do like cleaning the bathroom and do it in a different order than you typically do.
Feel free to get creative! Give it a try!
#1 Exercise
Okay, so probably not shocking that this is the #1 tip from a physical therapist, but exercise is beneficial for the brain in so many ways!
For starters, let’s just look back at the other tips.
Exercise helps improve cardiovascular health and helps manage conditions like diabetes. When consuming proper fuel for the body through eating healthy, we have more energy. Exercise also helps increase energy levels and promotes continuation of other healthy habits.
If you choose to practice mindfulness, taking meditation walks or using mindful awareness during exercise can help deepen your meditative practice.
Exercise is a great excuse to be social! Take a group class or join a jogging group or play pickleball at the local rec center. There are so many ways to engage with others while getting your heart rate pumping and your muscles building!
In order to get good quality sleep, our bodies need to be somewhat tired. While exercise does help boost energy during the day, it also helps to encourage rest. If you don’t move your body enough during the day, you will likely have a hard time winding down at bedtime.
Have you always wanted to try Zumba but never have? Or maybe you want to try cross-country skiing. Go for it! Trying new modes of exercise is extremely beneficial for the brain, as it encourages new motor connections to form.
So as you can see, exercise builds upon all of the healthy brain habits that we want to instill and maintain! So if you don’t know where to start, lace up your sneakers and get moving!
Click here to go to my YouTube channel for a variety of exercise videos!
Have the Strength to Live Life to the Fullest!
Sources:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2596698/#:~:text=As%20we%20age%20our%20brains,more%20bilateral%20for%20memory%20tasks.
- https://www.healthline.com/health/frontal-lobe#:~:text=Brain%20Activity%20in%20Frontal%20Lobe&text=As%20a%20whole%2C%20the%20frontal,social%20interaction%2C%20and%20motor%20function.
- https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
- https://healthybrains.org/pillar-nutrition/#:~:text=Whole%20grains%2C%20such%20as%20oats,brain%2C%20potentially%20preserving%20your%20memory.&text=The%20protein%20and%20vitamins%20B,may%20help%20to%20improve%20memory.
- https://www.reuters.com/article/us-health-cognition-vegetables/more-evidence-fruits-and-greens-can-be-good-for-the-brain-idUSKBN1O52G3
- https://www.webmd.com/brain/features/keeping-your-brain-fit-for-life
- https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep
- All photos created on canva.com
Excellent advice Dr Katie! Thank you for the additional links as well.