8 Simple Ways To Boost Your Brain Health 

Supported by Gower

Here in Guernsey we have a higher life expectancy than people living in England. Higher, in fact, than most worldwide populations. That’s great news, right? Absolutely! Assuming that we grow old happily and healthily, and taking a proactive approach to brain health is a key part of ageing well. 

One of the things we need to take action against is dementia. Dementia is predicted to affect an estimated one in two of us in our lifetime, either through developing the condition ourselves or by caring for someone with the condition. Women make up about two thirds of people diagnosed with dementia - this is mainly because women live longer than men and dementia is more prevalent as you get older. But there are ways to lower your risk of dementia. Adopt these simple and healthy lifestyle habits today to future proof your brain. 

 

1.  Be Active

We all know we should move more. It can be easier said than done, so let this be your motivator. Studies from the Alzheimer’s Association have found links between physical activity and a reduced risk of cognitive decline, with cardio exercise especially good for brain health by getting your heart pumping and increasing blood flow to the brain. Every little helps, so if you can’t fit in a cardio workout and find yourself sitting at a desk for long periods, make a point of taking short breaks and moving around, or schedule a walking meeting into your day.

 

2.  Eat A Healthy Diet

Eating a balanced diet high in fruit and vegetables and low in saturated fats will benefit your health in general. Supplementing this with  brain healthy foods rich in nutrients such as omega-3 fatty acids, vitamin D and flavonoids (found in plant foods including tea, fruit, vegetables, grains, legumes, and nuts) can further enhance your brain health. Hydration is also important for a healthy brain, so drink lots of water. 

 

3.  Sleep Well

While you sleep your brain is regenerating and recharging, helping you to maintain the pathways in your brain that help you to learn new things and create new memories. In fact, your brain is incredibly active while you’re asleep, with recent findings suggesting that while you sleep the toxins that build up in your brain while you are awake are cleared out. So set yourself up for a good night’s sleep and let your brain work while you snooze. 

 

4.  Train Your Brain

The brain is a muscle and like any muscle in your body, the more you use it, the better it will work. If you go long periods without learning, you start to lose some of the connections in the brain and can struggle more with learning and memory. So use it, don’t lose it. Sign up for a course, take up a new hobby, learn to play a musical instrument, read more… the list goes on! Find whatever works for you and keep your brain engaged.

 

 

5.  Stay Connected

We are hard wired to socialise as human beings and there are a number of studies that indicate maintaining strong social connections can lower your risk of developing dementia. But it’s not always easy. Loneliness can affect most of us at some point in our lives, regardless of whether you are outgoing or introverted, young or old, single or in a relationship. It’s important to remember that being connected is about the quality of relationships rather than the quantity, so meaningful and satisfying connections are what’s important.

 

6.  Drink Less Alcohol

Many of us enjoy a few drinks on a night out, or the occasional glass of wine with dinner and that’s ok. According to the Alzheimer’s Society, drinking alcohol in moderation has not been conclusively linked to an increased risk of developing dementia. But drinking to excess does increase your risk of dementia, and many other health issues, so it’s important to recognise if you are drinking too much.   

 

7.  Don’t Smoke

There is evidence to show that smokers are more likely to develop dementia, with some research estimating that 14% of global dementia cases may be caused by smoking. But on a positive note, it’s never too late to reduce your risk of developing dementia, and many other well documented diseases, by breaking the habit. Here in Guernsey, data from the last Wellbeing Survey showed that 36% of smokers intended to quit. If that’s you, these tips to help you stop smoking might be just what you need.

 

8.  Stay Positive

Studies suggest that feeling good and being emotionally well is linked with better brain health, so thinking positively can help your brain to stay healthy as you get older. In fact a new study takes it even further, suggesting that people who have a positive outlook on life are significantly less likely to develop memory problems, and having a positive attitude about ageing can even help you recover some lost memory function.