LIVING WELL WITH GRAHAM - Are you neglecting your brain health?

When it comes to improving your brain health, the solution might be simpler than you think.

1. Increase your physical activity

The most transformative action you can take right now is to increase your level of physical activity.

As long as your heart rate is getting elevated, which in turn increases the amount of blood pumped to the brain, running, swimming, biking, or even dancing, the type of exercise doesn’t seem to matter. However, research has shown that weight training, in particular, can improve cognitive functions such as enhanced memory, quicker learning, and clearer thinking.  These benefits are largely due to increased blood flow to the brain, which helps nourish brain cells and remove nasty toxins.

It’s no surprise that engaging in regular physical activity is one of the health behaviours that’s shown to be the most beneficial for slowing down the mental ageing process and reducing the risk of Alzheimer’s and dementia.

Aim for two-three weekly strength training sessions for optimal brain health while engaging in 30 minutes of daily aerobic exercise. Aerobic exercises can range from walking, cycling, swimming, housework or gardening.

2. Prioritise sleep

Getting a good night’s sleep, ideally between seven and eight hours, is critical for brain health. Sleep allows the brain to recharge, reorganise, regulate emotions, and remove waste that builds up during the day.

l Avoid caffeine and energy drinks within six hours of bedtime.

l Avoid alcohol within two hours of bedtime.

l Keep your bedroom cool and comfortable, and minimise noise and light. Investing in an eye mask and soft silicone earplugs was a game-changer for my sleep.

l Avoid using light-emitting devices like smartphones or tablets for at least two hours before bed.

3. Stay mentally active

Keeping the brain active is like working any other muscle in the body ‘use it or lose it. Mental exercises that require concentration and memory, like reading, games, puzzles, hobbies, or learning new skills, improve brain function and decrease the risk of dementia.

4. Eat a balanced diet

What's good for our body is also good for our brain. Simply put: Brain foods are a real thing. Having a nourishing, well-rounded diet that is rich in protein, omega-3 fatty acids and antioxidants gives our brain the best chance of avoiding neurodegenerative diseases, such as Alzheimer's or dementia.

Here are some ‘brain foods’ to keep in mind the next time you go to the supermarket

Lean cuts of meat, eggs, dairy and legumes are excellent protein and vitamin B6 sources. Both help regulate dopamine and serotonin (the happy hormones), which are crucial for our mental well-being and the mental processes that allow us to learn, think, understand, and complete tasks

Oily fish, including salmon, trout, tuna, herring, and sardines, are high in omega-3 fatty acids. Omega-3 fats can help sharpen memory and improve mood and cognitive performance. If you’re not a fish person or consuming oily fish twice weekly at a minimum, I would recommend taking an Omega 3 supplement with at least 250-500mg of combined EPA + DHA (check the supplement label for the breakdown).

Blueberries and other dark red and purple fruits like blackberries and vegetables such as red cabbage are rich sources of antioxidants. These have been linked to improving age-related short-term memory loss. Let’s not forget to add some dark chocolate, coffee, and red wine (in moderation), which are also excellent sources of antioxidants.

Nuts and seeds, such as cashews and pumpkin seeds, are high in Zinc, which has been shown to improve memory and thinking skills.

Leafy green vegetables, such as spinach and broccoli, are rich in vitamin K, which has been shown to reduce age-related cognitive decline and improve overall brain health.

Remember, Your health is Your wealth. Keep active, eat healthy and live well.