Keep your youth10 Strategies to Boost Your Cognitive Health and Fight Brain Aging

10 Strategies to Boost Your Cognitive Health and Fight Brain Aging #Cognitive_Health #Mental_Health Maintain Favorable Blood Pressure and Cholesterol Levels Many older people are surprised to learn that there are common risk factors between heart disease and Alzheimer’s disease. But if you think about how the vascular system supplies blood to the brain, it makes sense that impairment of blood flow could lead to brain tissue damage. The small arteries of the brain are sensitive to elevations in blood pressure and long-term hypertension can injure them. Several studies support the connection between blood pressure and brain health. Higher blood pressure correlates with poorer cognitive performance and damage to brain tissue. According to long-term studies, the risk of Alzheimer's disease and other forms of dementia is more than doubled if systolic blood pressure is in or above the range of 140-160 mmHg. 2 Check Your Vitamin D Level Low levels of vitamin D are linked to cognitive impairment. Vitamin D is involved in memory formation. Several studies have associated vitamin D deficiency with an increased risk of cognitive impairment or dementia in older adults. The optimal level of vitamin D is between 30 and 45 ng/ml. In addition, the vitamin is involved in regulating glucose and calcium transport to and within the brain, and may also protect cognition by reducing inflammation and increasing the availability of certain neurotransmitters. Why You Need Vitamin D 3 Take the Brain-Supporting Supplements Omega-3 DHA and Vitamin B12 Maintaining sufficient levels of the omega-3 fatty acid DHA in the brain is an important measure for preventing neurodegenerative diseases later in life. Studies have shown that higher intake and higher circulating omega-3 DHA is associated with larger brain volume and a decreased risk of Alzheimer’s disease. The risk of vitamin B12 deficiency increases with age, about 20 percent of adults over age 60 are either insufficient or deficient. B12 deficiency causes problems in the brain, including confusion, depression, and poor memory. A deficiency in this important vitamin has been associated with Alzheimer’s disease. 4 Limit Your Consumption of Red Meat and Other Animal Products Copper and iron are essential minerals present in large amounts in red meat; these minerals accumulate in the body over time and in excess, they can harm the brain. Instead, they can be obtained in non-dangerous amounts through healthier options such as sesame and pumpkin seeds, edamame, and other beans. 5 Focus on Whole Plant Foods A good rule to follow is to have 90 percent or more of your diet be whole plant foods, meaning vegetables, fruits, legumes, nuts, and seeds. A diet higher in these foods and low in meat and dairy is associated with a 36 percent decrease in Alzheimer’s risk. How Plant-Based Diets Work 6 Eat Berries Frequently Phytochemicals found in vegetables and fruit may help to alleviate oxidative stress and inflammation in the brain, leading to a reduced risk of Alzheimer’s disease. Berries, in particular, have been singled out for their protective effects on the brain. Several different berries have been found to slow or reverse age-related declines in brain function in animals. 10 Best Berries to Add to Your Diet Blueberries and pomegranates have shown promising results in human studies, suggesting that these phytochemical-rich foods may help to improve memory in older adults. 7 Make Nuts and Seeds Your Major Fat Source Research indicates that nut consumption—walnuts in particular—may benefit brain function. Walnuts are rich in the essential omega-3 fatty acid ALA (precursor to DHA and EPA), and observational studies have linked higher walnut consumption to better working memory. 8 Avoid Salt in Your Diet High salt intake stiffens arteries and increases blood pressure, damaging the delicate blood vessels in the brain, impairing blood flow in brain tissue and increasing your chances of cognitive impairment. 9 Stay Away from Added Sugars in Your Diet Excess sugar can impair your cognitive skills and also contributes to high blood pressure. High amounts of sugar cause dangerous elevations in blood glucose which can lead to blood vessel damage, and there is evidence that this damage contributes to a progressive decline in brain function. Even a single instance of hyperglycemia could be harmful, as slowed cognitive function and deficits in memory and attention have been reported. Low-Sugar Fruits 10 Stay Active A balanced life helps improve overall well-being. Regular exercise has favorable effects on the brain at all stages of life. One likely reason is that during physical activity there is enhanced blood flow to the brain, and exercising regularly helps to keep blood vessels healthy. In adults over age 60, physical fitness is associated with better memory, cognitive function and reaction time.

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