Health Note - What to do for the brain when it "groaneth" from Age

For we know that the whole creation groaneth and travaileth 

in pain together until now.

Romans 8:22

 

"The average human brain shrinks by approximately 5% per decade

after the age of 40. This can have a major impact on memory and focus.

What’s more, brain disorders are on the rise. In 2020, 54 million people worldwide had Alzheimer’s disease or other dementias, and that number is expected to grow.

But serious mental decline doesn’t have to be an inevitable part of aging. In fact, certain lifestyle factors have a greater impact than your genes do on whether you’ll develop memory-related diseases.

As a neuroscience researcher, here are seven hard rules I live by to keep my brain sharp and fight off dementia.

 

1. Keep blood pressure and cholesterol levels in check

High blood pressure can weaken your heart muscle, and is one of the leading causes of strokes. Ideally, your blood pressure should be no higher than 120/80.

Cholesterol is critical to your brain and nervous system health, too. The American Heart Association recommends getting your cholesterol levels measured every four to six years.

2. Manage sugar levels

Blood sugar is the primary fuel of the brain. Not enough of it, and you have no energy; too much, and you can destroy blood vessels and tissue, leading to premature aging and cardiovascular disease.

 

3. Get quality sleep

For most people, a healthy brain needs somewhere between seven and nine hours of sleep a night. 

 

4. Eat a nutritious diet

One way I keep things simple is to have most, if not all, of these items in my grocery cart:

Nuts, Blueberries, Cruciferous veggies

Q: Do you see a rainbow on your plate? The chemicals that give fruits and vegetables their vibrant colors help boost brain health. 

 

5. Don’t smoke

Smokers have a 30% higher risk of developing dementia than non-smokers.

 

6. Make social connections

In a recent study, people over the age of 55 who regularly participated in dinner parties or other social events had a lower risk of losing their memory. But it wasn’t because of what they ate, it was the effect of the repeated social connection.

 

7. Continuously learn new skills

Learning skills and acquiring information are much more effective ways to make new connections in the brain. The more connections you make, the more likely you are to retain and even enhance your memory."

MakeIt/Health&Wellness