Starting in your 30s, your brain begins to shrink naturally after reaching its peak at around age 25. In particular, studies have found a decline in activity in the frontal lobe, which includes the prefrontal cortex responsible for executive function. This process can be slowed down: adopt the following habits now to keep your brain healthy for years to come.
Eat colorful vegetables and fruits
Brightly colored plant foods like leafy greens, berries, bell peppers, tomatoes, carrots, and citrus fruits are rich in various carotenoids, which have antioxidant effects that help reduce stress on memory-related areas of the brain. Many also contain antioxidants called flavonols, which have been shown to reduce the risk of dementia by improving blood flow to the brain. Scientists have also found that people who follow a Mediterranean diet rich in fruits and vegetables have less brain damage from Alzheimer’s disease.
Do aerobic exercise at least twice a week.
Exercise has been shown to reduce the risk of cognitive decline and dementia. In fact, there’s a study that found that aerobic exercise can increase the size of the hippocampus (a key part of your brain involved in memory and learning) by up to 2%, preventing the significant shrinkage that typically occurs with age. So at least 2.5 hours of moderate aerobic exercise per week will be a great workout not only for your heart, but also for your brain.
Find a workout partner
It is known that an active social life in your 50s and 60s can reduce the risk of developing dementia. The idea is that by socializing, you stimulate your brain to do things that actively involve key functions of language and memory, such as maintaining a conversation, telling jokes, and remembering stories. In addition, you will be able to stick to your training plan more easily because of the responsibility to your partner and overcome the psychological barrier: most people find it more enjoyable and comfortable to exercise this way than in the company of strangers.
Make it a rule to get enough sleep
Did you know that regular sleep deprivation is associated with a higher risk of developing dementia? The brain simply does not have enough time to recover. The most reliable way to ensure that your body needs 7-8 hours of sleep, including the benefits of the REM phase of sleep, which improves memory, is to stick to your sleep schedule and deviate from it by no more than 45 minutes, even on weekends. This way, you will feel refreshed in the morning and pleasantly tired in the evening when it is time to go to bed – goodbye, insomnia!
Protect your head from injury
You also need to protect your head from physical damage. The fact is that traumatic brain injuries significantly increase the risk of developing Alzheimer’s disease. Scientists assume that they lead to the rupture of some connections in the brain, so with age there are fewer reserves. Do not forget to fasten your seat belt in the car and use a helmet if you are engaged in extreme sports or just riding a bike. Physical preservation of the brain is obviously important for its health and strong memory years later.
Give up alcohol
It is not for nothing that drinking can lead to memory loss. However, this is not the worst thing that can happen due to drinking alcohol. Even drinking 1-2 drinks a day is associated with a decrease in brain volume, not to mention the fact that just 2-5 servings of alcohol per week can increase the risk of hippocampal atrophy. No matter how you look at it, a bad habit can seriously affect both short-term and long-term memory. Therefore, it is best to give up alcohol completely.