How to age-proof your brain
The ultimate guide to staying sharper for longer
By Punteha van Terheyden
In the UK, around 850,000 people are living with dementia - a range of disorders that affect the brain. That figure set to rise to over a million UK sufferers by 2021, and 152 million globally by 2050.
Symptoms include memory loss, a decline in mental sharpness, confusion, mood swings, and inability to carry out tasks, impact on impact language skills and motor function. Current studies show 30 per cent of dementia diagnoses might be preventable. Here, in our brain health special, we look at simple ways to keep your mind healthy.
Join a team
Dr Hilda HayoCORR, CEO and Chief Admiral Nurse at Dementia UK, says, ‘there is increasing evidence that what is good for the heart is good for the brain. You can stimulate your brain by engaging in social situations, team sports, and learning something new. Some people feel engaging in brain training exercises, including Sudoku or word games, can increase their concentration and help with their everyday memory.’
DOWNLOAD: Brain HQ (available on IoS and Android).
This gym programme for your brain was designed by an international team of neuroscientists. Each level takes less than five minutes.
Top up your omegas
Sara Davenport health expert and author of Reboot Your Brain, says the brain needs several types of omega-3 fatty acids to function well. There are usually found in plant oils and oily fish. But krill oil, made from tiny crustaceans is the purest source of Omega-3, with extensive studies showing it reduces inflammation better than fish oils.
Sara adds, ‘B vitamins also play a crucial role in brain health. All are important but most research has concentrated on B6, B12 and B9 and found them to have wide-ranging benefits, with vitamin B12 particularly important for brain health and the one most of us need to consider taking as a daily supplement.
DID YOU KNOW? B12 is stored by the body for long-term use so a deficiency takes time to develop. It’s only found in animal products so vegans need a supplement.
Sara also recommends a programme of exercise in which opposite sides of the body meet across the middle, to boost coordination and brain function. It builds core strength, balance, relieves stress, boosts energy, clarity as well as spatial and touch awareness. These simple movements stimulate your brain and nervous system to build a connective path between both sides of the brain.
TRY IT
Step 1: Stand with your feet apart, arms outstretched and parallel to the ground.
Step 2: Move your weight onto your right foot whilst lifting your left knee. Touch your left knee with your right hand
Step 3: Return to your start position
Step 3: Immediately shift your weight over to your left foot, lift your right knee and touch it with your left hand.
Repeat 10 times.
A 2015 study found physical differences in the brains of those who did yoga that were ‘neuroprotective.’ Just 10 mins a day made a difference but the longer the better.
Research from UCLA showed a three-month course of yoga and meditation was more effective than memory games or crosswords at reducing the cognitive difficulties of patients with Alzheimer’s disease. There are plenty of free yoga and pilates videos on nhs.uk (search for NHS Fitness Studio).
Check your hearing
Only 1 in 5 people know that hearing loss is linked to dementia, with the over 55s the least aware. GP Dr Hilary Jones says, ‘We know hearing loss has links to dementia, however simple things like taking a hearing test and using hearing aids could help people keep their brain sharp, enabling them to switch life on.
‘A new study has revealed that wearing a hearing aid may boost brain function, improving aspects of memory and attention in healthy older people. More research is being done to see if it can reduce the risk of developing dementia.’
Hidden Hearing’s Switch Life On campaign encourages everyone to get their hearing tested regularly for free. You can find your nearest centre by visiting hiddenhearing.co.uk.
Get steamy
A 20 year study found those who hit the sauna four to seven times a week were 66% less likely to develop dementia, and 65% less likely to develop Alzheimer’s compared to those who didn’t. This may be down to the sauna’s known ability to decrease blood pressure, improve heart health and respiratory diseases, all of which are linked to dementia.
DID YOU KNOW?
Only Finnish sauna bathing has been specifically linked to these benefits due to its high temperatures (around 80-110C) and Finns taking saunas as a part of their daily routine. Visit Finnmark Sauna and search dementia for more info.
Turmeric
India has one of the lowest levels of Alzheimer’s in the world, thought to be in part because of the regular use of turmeric in cooking (1 gram/person a day). Research into turmeric’s effect on the brain has shown promising results, including potentially preventing Alzheimer’s. Most studies focus on curcumin, the compound that make turmeric yellow. Medical herbalist, Sebastian Pole, says ‘What we eat can make a big difference both to our focus, concentration and long-term brain health.
‘Exercise, good sleep and controlling stress play a role, too. Specific plants and medicinal herbs such as turmeric and gotu kola can help for support focus and clarity, as well as protecting the brain into old age.’
Turmeric: May help boost circulation and protect the brain, thanks to its anti-inflammatory and antioxidant properties.
Tulsi: Also known as holy basil, tulsiCORR is the herb of choice clearing brain fog. It has a calming effect on the nervous system to help focus the mind. Like turmeric, tulsi may also have a protective effect for long-term memory and cognitive function.
Brahmi: Enhances circulation to the brain, aiding memory, learning and concentration.
Rosemary: Like tulsi, rosemary is associated with improving mental clarity and clearing brain fog.
Green tea: Green tea is thought to have protective effects for the brain thanks to the polyphenols it contains.
TRY: Pukka Turmeric Brainwave, £13 for a month’s supply (Amazon)
Studies have shown a link between too little sleep and an increase in a protein in the brain that’s linked to dementia.
Your brain will love
Healthy fats – eat Omega-3 rich foods like salmon, mackerel and sardines twice a week. Avocados and seeds contain healthy, unsaturated fats, too.
Protein – Essential for maintaining your brain’s chemical signalling system. A study found those who ate 120g of protein daily were 12 times more likely to have higher levels of amyloid beta in the brain than those who didn’t - low levels can be a precursor to Alzheimer’s. Protein is found in beef, pork, lamb, eggs, fish and poultry, as well as plant- foods like legumes, whole grains, nuts and seeds.
Plants – The healthier your gut bacteria, the better your body’s uptake of vital nutrients, which impact how well you sleep, your mood and cognitive function. Eat as many differently coloured vegetables in your weekly diet as possible, as well as leafy greens like kale and spinach. Aim for three servings of fibre-rich beans a week too.
Less sugar – diets high in sugar have been found to activate the addiction centre in the brain, leading to overeating and weight gain. Sugar has also been linked to slower cognitive function and inflammation in the body. Intermittent Fasting diets like the 5:2 diet have been proven to reduce blood glucose levels rapidly.
