Foods high in antioxidants include nuts, fruits (especially berries), veggies, chocolate, and herbs and spices, past research notes. “Approaches to brain health include a well-balanced diet low in fat, low in cholesterol, and high in antioxidants,” says Robert Bender, MD, section chief of the Geriatric and Memory Center at Broadlawns Medical Center in Des Moines, Iowa. For about six years, the study tracked five healthy lifestyle behaviors - nonsmoking, regular physical activity, low to moderate alcohol consumption, adherence to a Mediterranean-style diet, and engagement in activities that boost cognitive skills - in nearly 2,800 adults and found that those who followed at least four of the behaviors were about 60 percent less likely to develop Alzheimer’s disease. Ultimately, researchers found that a healthy lifestyle was associated with a lower dementia risk among participants, regardless of genetic risk for Alzheimer’s disease and related dementias.Īnother study, published in Neurology in July 2020, found that people who participate in multiple healthy behaviors significantly reduce their risk for Alzheimer’s disease, the most common form of dementia. They gathered data on participants’ lifestyle habits, such as current smoking status, regular physical activity, healthy diet, and alcohol consumption. So what types of exercises might benefit your brain? Research suggests that when it comes to keeping your mind sharp, exercising your body as well as your mind and sticking to healthy habits is the ideal formula.Īuthors of a study published in July 2019 in The Journal of the American Medical Association followed about 196,400 participants ages 60 and older who didn’t have cognitive impairment or dementia when they joined the study for eight years. Just as weight workouts add lean muscle to your body and help you retain muscle in your later years, the NIA notes that following a brain-healthy lifestyle and performing regular, targeted brain exercises may help increase your brain’s cognitive reserve, though more research is needed to confirm the effects. Similarly, your brain's cognitive reserve - its ability to withstand neurological damage due to aging and other factors without showing signs of slowing or memory loss - can also benefit from exercise, both physical and cognitive. For instance, strength exercises can help build muscle and boost bone density, per the Mayo Clinic balance exercises can help prevent falls, per MedlinePlus and regular moderate-to-vigorous exercise can help maintain your range of motion to keep you limber, according to the National Institute on Aging (NIA). We know that regular physical exercise is important, especially as we get older and want to reduce our risk of developing diseases and other health issues associated with aging. The old adage “use it or lose it” applies not only to our physical health but also to our cognitive health.
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