June is Alzheimer’s and Brain Awareness Month, a timely reminder to consider your brain’s health. Just as you brush your teeth or go to the gym, your brain also needs to be cared for; and, as with other organs, it needs to be used to stay well.  

Many people tend to think of brain health as being a concern for older adults, but there really is no time like the present to make lifestyle changes that’ll help your brain now—and into the future. Healthy habits started in younger years will become a way of life and easy to continue in your daily life as you mature.  

We consulted local experts at UC Davis Health and Dignity Health to understand which habits we should start, and which we should kick, to keep our grey matter in tip-top condition. 

MOVE MORE

Who knew going for that brisk walk, swim, or Pilates class were helping the brain, too? Exercising should be a part of everyone’s lifestyle for its de-stressing and weight-maintenance qualities, but as Kenneth Cheung, MD, of Dignity Health tells us, “Exercise increases blood flow to the brain, delivering oxygen and nutrients essential for cognitive function.  Engage in moderate-intensity aerobic exercise for at least 150 minutes per week, or vigorous-intensity exercise for 75 minutes per week.”

BE SOCIAL

Exercise can be a great way to be sociable, too. Social contact can range from just getting out of the house, going to the store and interacting with the cashier once a day, to going for a walk with a friend, joining a book club, or taking up a new hobby with a group of people.    

Being sociable boosts your mood and can help avoid or alleviate symptoms of depression. Social contact is a recognized factor in good brain health and good mental health—it will come as no surprise to know that brain health and mental health are cozy bedfellows. 

SLEEP IS ESSENTIAL

And speaking of bed, sleep is essential to keep the brain sharp. Cheung recommends aiming for 7-9 hours of quality sleep each night. “Sleep deprivation can impair cognitive function, including memory, attention, and decision-making.” 

Just as parents create a bedtime routine with children, you should create one for yourself. It might include a no-screen rule after a certain time, using essential oils, and/or reading. Routine is key, as it trains the brain for sleep. 

STOP SMOKING

Smoking is bad for your health in every way and linked to dementia. The benefits start as soon as you stop no matter what age, so never think that it’s too late!  

Secondary smoke can impact other people, and we now know that it cannot only lead to poor lung health but compromised brain health, too. Air pollution, in general, is a factor toward poor brain health, so try to find fresh air as much as possible; and, yes, go for that hike! 

BACK OFF ON THE BOOZE

It’s well known that alcohol can interrupt sleep patterns and quality of sleep, as well as impairing the brain and how it functions. Many reports on brain health focus on the damage of excessive alcohol consumption, so really look at how much you’re drinking in a week. Cutting back will help you gain clarity, sleep more soundly, and improve other areas of your life listed here (being active, quitting smoking once and for all, and eating well). If you’re concerned and struggling to cut back, speak to a medical professional. 

MANAGE STRESS

Poor sleep, excessive alcohol, and smoking are all stressors on the body; when you add in family life and work issues, mental stress can mount up. 

“Practicing mindfulness through meditation or yoga can help calm the mind and reduce anxiety. Engaging in behavioral health interventions like cognitive-behavioral therapy can equip individuals with coping mechanisms to manage stress effectively. By implementing these strategies, individuals can promote a healthier and more resilient brain,” explains Cheung.

KEEP USING YOUR BRAIN

Social interaction is great for using your brain, but so is putting it to work. In some reports, the longer people work into old age, the better off their brain is. If the 9-5 is no longer an option, try tackling that harder Sudoku or more cryptic crossword, or even studying for a qualification in something that piques your interest. 

EAT A HEALTHY DIET

Diet always comes up, doesn’t it, but that’s because it matters. It’s important for so many bodily functions—and your brain. Small changes can make a big difference toward blood-sugar levels and weight management, which in turn will lead to a healthier body and mind. 

• Could you increase your fruit and veggie intake?

• How much sugar are you consuming? Diabetes is a risk factor for poor brain health.

• When it comes to protein, are you “eating lean?” 

“A Mediterranean-style diet has been linked to improved brain health,” advises Cheung.  

BRUSH YOUR TEETH

Brush your teeth, floss, go to the dentist—oral hygiene is more than just keeping your teeth sparkly white and without cavities. Bacteria from your mouth is known to be able to cross the blood/brain barrier and therefore impacts your brain health. So go make that appointment for a checkup! 

Many of these habits are linked, as is the case with so much of our health and well-being. Though small changes can have an impact, if possible, think of your whole self and consider a change to your lifestyle rather than just one aspect of your daily routine. It’s all just mind over matter.  

by Caroline Kings
Brain photo  ©MclittleStock - stock.adobe.com. Running photo © New Africa - stock.adobe.com. Donut and apple photo © SB Arts Media - stock.adobe.com.  Woman playing game photo © Ang Geck Geck  - stock.adobe.com.