All About Brain Health​

As we get older, it’s common to start to experience cognitive decline. Following a few simple lifestyle changes can help support a healthy brain.​

​Get Moving

There are many benefits of exercising regularly. Start slowly with a few minutes a day and increase the amount you exercise by 10 minutes every week until you reach your goal. Try to exercise 1.5 to 2 hours a week.​

The following are the benefits of exercising:​

• Helps improve mental wellbeing such as feelings of anxiety.¹​
• Potential improvements in attention and focus.²​
• May assist with the growth of new neurons.³​​
• May help to slow down cognitive aging. ⁴
​

Eat a balanced, varied diet

Specific nutrients in food - such as omega-3 fatty acids, Vitamins B, D and E, choline and flavonoids - have been associated with improved cognitive function in older people. ^{5, 6, 7}

What’s in which foods? These are examples of foods that these nutrients are found in:​

• Omega-3 are in oily fish, nuts, seeds, green leafy vegetables.​
• Flavonoids are in leafy greens, onions, apples, berries, citrus fruit, and wine.​
• Vitamin D is in oily fish, egg yolk and some mushrooms.
• Vitamin E is in olive oil, nuts, seeds and avocado.​
• Choline is in chicken, salmon, nuts, beef and eggs.​

The Mediterranean diet has been shown to provide a wide array of health benefits. Some studies have found an association between the Mediterranean diet and lower levels of cognitive impairment. ⁸​

The diet is characterized by:​

• High intake of fruit, vegetables, cereals and legumes
• Low-to-moderate intake of dairy products and meat​
• Moderate intake of fish​
• High monounsaturated to saturated fat ratio, which can be achieved through high consumption of olive oil rather than other fats​

Taking food supplements such as Ginkgo Biloba alongside a balanced diet and a healthy lifestyle may also help support a healthy brain.* Based on studies, Ginkgo Biloba may be used for effective brain function and to help address memory impairment associated with aging. * ^{9, 10}

Stay connected

Studies show that engaging with other people may improve cognitive function and maintain overall well-being. ^{11, 12}​

• Join a class or social group to meet new people and develop new skills. ​
• Contact friends regularly, family members and neighbors who are important to you.​
• Teach someone something new. You will both benefit from the connection.​

Reduce alcohol consumption

Try to reduce excessive alcohol intake. If alcohol is used inappropriately, it can result in learning and memory issues and long-term alcohol consumption is associated with reduced brain volume. ¹³ While alcohol may help you drift off to sleep more easily, it can often interfere with sleep later in the night and reduce the amount of (REM) sleep which is important for brain health. ¹⁴​

Tips to cut down:

• Plan how much you are going to drink before you start drinking.​
• Keep yourself hydrated: Have a glass of water before you have alcohol.​
• Try and drink beers and wines with a lower strength.​
• Schedule several days a week where you do not consume any alcohol.​

Switch off

Incorporating habits to help you unwind will help you have a better night’s sleep and support brain health. Not getting enough sleep can lead to trouble concentrating, loss of memory and other cognitive functions.​

Tips to support quality sleep:

• Keep regular sleep hours.​
• Create a restful environment in low light, reduce noise and keep the temperature cool.​
• Exercise but not too late in the evening.​
• Avoid the use of screens for at least an hour before bedtime ^{15, 16​}

Supporting brain health does not need to be complicated, keep it simple and try to incorporate a few of the above changes each day!