Have you come across any deep-seated beliefs about brain health, your own perhaps included? How about: “Dementia runs in my family; there’s little I can do about it.” Or “Diet and lifestyle can’t do much past a certain age; damage has already been done …” Let’s take a closer look at these ideas.
Your brain wants you to sleep better
Good-quality sleep may help reduce your risk of developing dementia. Being sleep deprived has been suggested as a risk factor for neurodegenerative diseases. Poor sleep can also reduce our stress tolerance and may increase our risk of depression. And, although the association between depression and dementia has not yet been clearly defined in research, studies do point to the possibility.
Regular bedtime and wake-up times and a screen-free bedroom can help improve sleep quality. It might be best, as well, to skip the regular night cap, since alcoholic beverages can affect the brain in two ways―they can fragment sleep, potentially impacting brain health, and they can also cause brain shrinkage over time, even with low to moderate consumption.
Melatonin for nighttime brain defense
Melatonin is a hormone produced mostly in the brain’s pineal gland and its main role is to regulate sleep. Levels increase with darkness, causing sleepiness, and decrease as morning approaches. As we age, though, we produce less melatonin, which may negatively impact sleep. This impact has the potential to increase the risk of cardiovascular, metabolic, and cognitive disease.
Melatonin also acts as an antioxidant and has anti-inflammatory properties. Preliminary studies have shown that it may be neuroprotective, involved in immune regulation, and have benefits for cancer prevention and possibly treatment, although further clinical research is needed.
Oral health is brain health
The composition of our oral microbiota impacts brain health and the risk of Alzheimer’s disease. (The same goes for cardiovascular health.) The more tooth decay and tooth loss, the higher the risk of dementia. Interestingly, oral bacteria are influenced by our diet.
A Mediterranean-like eating pattern, rich in whole foods and low in ultra-processed foods, promotes healthier oral microbiota.
Can you hear me now?
Age-related hearing loss can increase the risk of cognitive impairment, cognitive decline, and dementia (but not Alzheimer’s disease). Social isolation is another potential factor of hearing loss, and is also associated with increased dementia risk.
You can reduce your risk of hearing loss, or at least of early-onset hearing loss, by limiting exposure to loud noises and wearing protective gear whenever you can (concerts included!).
What about tinnitus?
Defined by phantom hissing, ringing, or buzzing noises in one or both ears, tinnitus can sometimes be a sign of impending hearing loss. It can also impact mood and reduce quality of life, although there is no clear association with cognitive impairment.[
The connection between heart and brain
Cardiovascular health is essential for brain health, though that connection is often forgotten. Research points to an association between high blood pressure in midlife and a higher risk of cognitive decline and dementia. Luckily, some of the ways to manage high blood pressure include adopting a whole foods diet and regular exercise, both of which also benefit the brain directly.
Coronary heart disease (CHD) and diabetes are modest risk factors when occurring separately, however, the risk of vascular dementia is highest when the two conditions occur together. A history of CHD is associated with an almost 30 percent higher risk of dementia, and the risk doubles when heart failure is present.
Those are sobering stats, but there is a silver lining: diet and lifestyle changes can drastically improve cardiovascular health, which significantly lowers the risk of both heart and brain issues over time.
Brain and body facts
- The brain is separated from the rest of the body by a highly selective and somewhat permeable membrane called the blood-brain barrier that allows nutrients to pass through while stopping potentially damaging compounds and pathogens.
- The brain requires 20% of the total energy of the body, and it accounts for 2% of total body weight
Brain-bolstering foods
A handful of blueberries daily can help improve memory, reduce the risk of cognitive decline, and lower systolic blood pressure (the top number).
According to a landmark study, a daily serving of dark leafy greens can help slow down age-related cognitive decline. As for the magical “fruit” (yes, beans), regular consumption is associated with a lower risk of cognitive decline.
The advice is simple: opt for a plant-centered diet (it doesn’t need to be exclusive) that’s rich in polyphenols, protein, and healthy fats.
Supplemental boosters
Once basics are in place (sleep, exercise, and nutrition), you may want to consider herbals and supplements to help bolster your brain health:
- Sage, spearmint, and lemon balm may have positive effects on sleep, anxiety, and working memory.
- Bacopa monnieri and Ginkgo biloba have been used for centuries for mental alertness.
- Coenzyme Q10 may act as a neuroprotective, as can n-acetylcysteine (NAC).
- Sulphoraphane can cross the blood-brain barrier and may help reduce neuroinflammation, while lion’s mane mushroom has brain-protective properties.
First blood test to help diagnose Alzheimer’s disease
The recently approved US Food and Drug Administration test is the brainchild of a Japan-based company, and it requires a minimally invasive blood draw instead of a spinal tap. The blood test, in conjunction with other clinical and cognitive tests, is intended to be used for adults aged 55 and older who display signs of memory issues and cognitive decline, both associated with Alzheimer’s disease (AD), which is the most common form of dementia.
This article originally appeared on alive.com as “Underappreciated Habits for a Healthy Brain.”
