Memory Tips

How to avoid cognitive decline and dementia

Physical activity and a healthy diet are good for the brain. So are learning new skills, playing memory games and engaging in social activities. Of the many possible approaches, what lifestyle measures are most important for preventing the loss of cognitive function?

Diet

A diet that’s good for your heart is good for your brain. Heart- and brain-healthy diets place an emphasis on vegetables, fruit, whole grains, legumes, nuts and seeds while de-emphasizing processed food, salt and saturated fat. Two diets in particular look promising. The Mediterranean diet has been shown to reduce the risk of dementia by 23 percent, according to a recent study in BMC Medicine. For details about the Mediterranean diet, see my article here. The Mediterranean-DASH Diet Intervention for Neurodegenerative Delay (MIND diet) has a similar focus on plant foods, particularly on certain fruits and vegetables like leafy greens and berries. Results to date for the MIND diet show a reduced Alzheimer’s-disease risk of 53 percent.

Specific foods have been shown to be beneficial. Foods rich in natural antioxidants called flavonoids support brain health. Flavonoids are found in berries, tea and dark chocolate. People who eat at least one daily serving of leafy greens have a lower rate of cognitive decline. High-fiber foods can improve brain function in a number of ways. Legumes, whole grains, fruits and vegetables are good sources. Omega-3 fats found in fatty fish, walnuts and flax seeds help stave off dementia. Eating eggs regularly in moderation helps supply choline, an often-deficient nutrient needed for memory.

Physical activity

Many studies show that aerobic and strengthening exercises help prevent and treat Alzheimer’s disease. Physical activities help stimulate nerve growth in the brain. How much exercise is needed? The Centers for Disease Control and Prevention recommends getting at least 150 minutes of moderate-intensity aerobic activity every week, or at least 75 minutes weekly of high-intensity aerobic activity. Also do muscle-strengthening exercises for all major muscle groups two or three days a week. First get your health care provider’s approval, especially if you are unaccustomed to exercise or plan to make significant changes in your activity level.

Additional ideas

View this 9-minute video by neuroscientist Lisa Genova titled 5 Ways to Build an Alzheimer’s-Resistant Brain for several more tips on how to keep your cognitive function sharp and healthy.

This newsletter is for educational purposes only. It is not intended as a substitute for medical advice or treatment; before adhering to any recommendations in this newsletter consult your healthcare provider.