Lifestyle Tips for Cognitive Health
Normal aging does not result in dementia. Dementia is a disease state often associated with chronic inflammation. When healthy lifestyle changes that reduce inflammation are implemented, progression to dementia halts.
People don’t want to live longer; they want to live better. How do we live healthier, better, longer, more vibrant lives? By making the right lifestyle choices!
A healthy brain requires a healthy body.
Maintain a healthy weight. Obesity is a state of chronic inflammation, increasing oxidative stress and insulin resistance. Both obesity and insulin resistance have been associated with an increased risk of dementia.
Prevent and treat chronic diseases.
Practice good oral hygiene. Individuals with periodontal disease have a higher probability of developing cognitive decline.
Exercise. Regular physical activity decreases inflammation, improves sleep quality, and promotes brain health by keeping brain circuits active. Choose exercises that are sustainable and enjoyable.
Get 7-9 hours of restful sleep a night. Over the age of 50, getting less than 7 hours of sleep increases your risk of dementia exponentially.
Meditate. Meditation can enhance memory, executive function, and attention.
Share with family and friends. Laugh, smile, and find humor in life.
Destress. Unresolved mental stress accelerates aging and increases inflammation.
Take vacations. Set healthy limits for work responsibilities. Have a weekly day of rest.
Spend time in nature. Touch the earth.
Forgive others and let go of anger.
Avoid smoking, alcohol, and recreational drugs.
Check your vitamin D level. High and low levels are both associated with an increased risk of dementia.
If you want something to get stronger, you must use it.
Engage in lifelong learning.
Learn new activities. Exercising the brain with NEW activities creates new neural connections and improves brain health.
Combine physical and mental activities. Physical exercise makes new learning easier.
Individuals who eat a healthy diet have larger brain volumes than those who do not. Eating a healthy anti-inflammatory, antioxidant rich diet is key to fighting cognitive decline.
Move towards a plant-based diet rich in fiber and low in animal fats. This will help healthy gut flora to grow, decreasing inflammation and improving the gut-brain axis.
Eat an abundance of fruits and vegetables.
Avoid simple processed sugars, artificial sweeteners, and saturated fat.
Avoid omega-6 fatty acids found in processed oils and foods.
Increase consumption of omega-3 fatty acids found in cold-water ocean fish and seaweed.
Incorporate foods high in vitamins E, C, and folate.
Ensure a reliable source of vitamin B12, either through fortified foods or supplementation.
Certain supplements may help. Those that have shown promise include ginkgo biloba (in individuals already showing mild impairment), curcumin, acetyl-L-carnitine, coenzyme Q, creatine, NAC, Rhodiola rosea, and estrogen hormone replacement (if started within 5 years of menopause). Consult with your healthcare provider before beginning any supplementation to ensure it is right for you.
Increase daily consumption of extra virgin olive oil, coffee, walnuts, pomegranate juice, and green tea.
Consider time-restricted eating. Not only does this decrease inflammation and improve blood sugar levels, but also slows aging.