Living a healthy lifestyle doesn’t just impact your body. It does wonders for your brain health as well. According to the Alzheimer’s Association, an estimated 6.9 million Americans are suffering from Alzheimer’s dementia, and the number of those diagnosed is growing fast. Not only are brain diseases becoming more prevalent, starting at age 40, the human brain starts to shrink by about 5% every decade. Neurologists believe this not only affects our recall ability, but also our rational thinking, learning, communication, and even mobility and balance. Why is a decline in brain health becoming so pervasive?
Our society has grown used to certain everyday norms such as chronic diseases, and daily medication regimens to combat health-related diseases. These diseases are often the consequences of poor health from eating and sleeping habits, stress management, and a lack of physical exercise.
When you start deep-diving into health, the findings might surprise you. Unlike the common belief that genetics is a predetermined blueprint of how we will end up one day, research has opened our eyes to the fact that maintaining a healthy lifestyle can drastically lower the risk of developing chronic brain diseases like Alzheimer’s, stroke, and dementia.
To help you get motivated in changing your lifestyle, consider these four tips for working toward a healthy brain.
1. You are what you eat
Around the year 400 BC, ancient Greek physician and philosopher, Hippocrates said, “Let food be thy medicine, and medicine be thy food.” Fellow ancient Greek poet, Homer, author of the Odyssey and the Iliad, also had a similar sentiment: “You are what you eat.” For thousands of years, people have known that eating healthy food could promote a healthy body and mind. Unfortunately, healthy eating isn’t practiced as rigorously in our society as it probably should be. Part of that might be cultural, along with marketing strategies over generations, and the ease at which tasty food is accessible.
The National Institute of Health (NIH) has reported that the Western diet is not particularly healthy and is linked to a range of chronic ailments including diabetes, obesity, cancer, oxidative stress, stroke, dementia, Alzheimer’s, and a slew of others.
The island of Ikaria in Greece is a prime example of a society that has maintained a nearly 0% rate of chronic brain decline and other diseases for generations due to their diet. When you look into what they eat, it primarily consists of whole foods, including:
- Beans and legumes.
- Greens and herbs (they also drink many fresh herbal teas).
- Nuts and seeds.
- Berries and fruits.
- Fresh honey.
- Wine without additives.
- Whole grains (not enriched like you buy on the shelves at American grocery stores).
- Unprocessed cheeses like goat and sheep’s cheese.
- The occasional small side portion of meat (goat, lamb, fish) during special events.
Notice what was missing on this list? Ultra-processed foods, huge entrees of fatty factory-prepared red meats, and sugary desserts and drinks. If you don’t do it already, nutritionists encourage you to read the ingredients listed on packages. Try to avoid products that use saturated and trans fats, sugar, high sodium counts, and chemical flavorings, which are all potential red flags for chronic brain diseases. These additives to your food and drinks can impact your brain health when eaten regularly.
2. Early to bed and early to rise makes people healthy, wealthy, and wise
According to the National Institute of Neurological Disorders and Stroke, getting quality sleep – and getting enough of it – is as critical as healthy food and clean water. Sleeping helps maintain efficient pathways in your brain, preserves communication lines between nerve cells (neurons), and removes toxins in your brain that build up while awake. Getting enough deep sleep, or REM, helps to fight a person’s risk of developing brain-related diseases.
According to a study by the NIH, an estimated 50 to 70 million Americans suffer from chronic sleep disorders. The Mayo Clinic suggests several techniques people can try that may help them improve their sleep and, in turn, their brain health. Several of these include:
- Pay attention to what you eat and drink – Try not to go to bed right after eating, but don’t go to bed starving either. Also, try to avoid caffeine, alcohol, and nicotine right before you go to bed as their effects often take hours to wear off.
- Stick to a sleep schedule – Work on going to sleep at the same time every day. Consistency in anything is very important for favorable long-term results and the same goes for getting adequate sleep.
- Create a room conducive to quality sleep – It is generally suggested that a dark, cool, and quiet room is the most beneficial condition for high-quality sleep. Turn off the lights and bright screens like a television or computer to help you reach REM sleep.
- Avoid too much daytime napping – Napping is very healthy and, in most societies where people live longer and are healthier, napping is common. However, you don’t want to take too many naps or sleep for too long during the day, especially later in the afternoon as it may interfere with your high-quality sleep overnight.
- Don’t stress about what you can’t control – We all have stress in our lives, but taking it to bed with you can cause you to toss and turn, unable to shut off your mind. This is unhealthy because it will not only make it difficult to fall asleep, but you might wake up periodically throughout the night. Maybe consider keeping a journal and writing down your worries before bed to help clear your mind.
3. Getting adequate exercise
Most people understand the importance of exercise on overall health. However, the question you may want to ask yourself is, “What is the most beneficial type of exercise when it comes to brain health?” Everybody is different, so there is no one correct answer to this question. Anthropological studies have discovered that casual exercise greatly benefits those whose lifestyle is conducive to regular movements throughout the day, every day.
Blue Zone co-founder, Dan Buettner, was asked what physical activity is best for healthy longevity. His answer was, “The one you enjoy most,” because then you will do it often. If you like jogging, get out and jog. If you like walking, swimming, or biking, get out and do it. You don’t have to go overboard, but three to four days a week can be very beneficial for your brain health.
4. Mitigate stress
Stress is how the body responds to life’s demands and expectations. Some of the stressful triggers we experience come from financial issues, relationship problems, work, health, and other life events. Recent data compiled by Gallup indicates that nearly half of all Americans experience regular stress. Over the past two decades, the number of Americans suffering from stress has increased by double-digit points.
Stress generates uncomfortable feelings within us, and people react differently when confronted with it. Stress also impacts the body and your brain. Nuvance Health explains that when a person experiences stress, the brain releases adrenaline and cortisol hormones as the fight-or-flight response kicks in. Chronic stress that extends over a long period of time can have adverse effects on your brain health. Prolonged exposure to stress hormones can cause the following side effects:
- Inflammation in the brain that impacts memory and mood.
- Risk of developing brain diseases like dementia, Parkinson’s, and Alzheimer’s and other neurological conditions including migraines, strokes, and depression.
One great way to lower stress in your life is to simplify it. Tackle challenges that are stressing you out one at a time. Financial struggles are a leading cause of stress in our lives. Reassess your spending habits, create a new budget, and meet with a financial professional who can help you design a strategy and set manageable goals. They can help you work toward mitigating some of your financial stress, which could potentially aid in improving your brain health. Lowering stress helps you to eat better instead of stress eating, sleep better, and reduce mental pressure.
It is up to you
When it comes to brain health, taking active steps to live a healthier lifestyle across the board seems to provide the most beneficial results. Strive to stay disciplined in each facet of your health. Exercise regularly, get plenty of rest, and try to avoid worrying so much. Your brain will thank you later.
Sources:
Dementia: Lack of deep sleep may increase risk by 27% (medicalnewstoday.com)
The Effect of Stress on the Brain and Ways to Manage it | Nuvance Health
Americans Sleeping Less, More Stressed (gallup.com)
Sleep tips: 6 steps to better sleep - Mayo Clinic
Sleep statistics 2024 | SingleCare
Important Disclosures:
Content in this material is for educational and general information only and not intended to provide specific advice or recommendations for any individual.
All information is believed to be from reliable sources; however, LPL Financial makes no representation as to its completeness or accuracy.
This article was prepared by LPL Marketing Solutions.
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