Learn how various lifestyle factors can affect your brain function.
Your brain has many important functions that allow you to perform daily activities. It works to regulate your ability to think, reason, process emotions, and remember–to name a few! While a subtle decline in areas such as thinking speed and attention span is considered a normal part of aging, cognitive impairment and dementia are not. There is a growing body of research to suggest that the lifestyle habits you practice can largely influence your current (and future!) brain function.
Physical activity
It’s no secret that exercise has many benefits to both physical and mental health. When we perform aerobic exercise such as jogging, swimming, or dancing, this activity leads to a rise in your body’s heart rate. As such, the process of delivering oxygen and other important nutrients to the brain is increased via improved blood flow. Research has shown that people who exercise regularly tend to perform better on memory tests, improve their ability to focus attention, and reduce their risk of developing dementia. Additionally, new areas of research have been interested in the link between Type 2 Diabetes and cognitive decline. Exercise is an important factor here, as it can improve insulin resistance.
Adequate sleep
Sleep is important for both short and long term brain function. Studies have demonstrated that sleep prepares your brain for learning and helps to reinforce memory. Day to day, inadequate sleep can affect a range of cognitive abilities including delayed reaction time, reduced processing speed and learning capacity, and shorter attention span. Longterm, insufficient sleep increases a person’s risk for cognitive impairment. Improve your brain function and sleep hygiene by developing a consistent bedtime routine. If you suffer from insomnia or sleep apnea, we recommend seeking out help from a medical professional.
Healthy Diet
As the saying goes, “What’s good for the heart is good for the brain”. Developed by researchers as a hybrid of both the heart-healthy Mediterranean and DASH diets, the MIND diet can improve your brain function and help you to stay sharp as you age. The MIND diet, which is an acronym for Mediterranean-DASH Intervention for Neurodegenerative Delay, encourages consumption of foods such as leafy greens, whole grains, legumes, nuts, lean proteins, berries, olive oil, and a moderate intake of red wine (no more than 1 glass per day). It advises limiting sweets, butter, fried foods, red meat, and cheese. It is theorized that the MIND diet enhances brain function by lowering blood pressure and reducing oxidative stress, with evidence suggesting that it can slow cognitive decline in those who follow this dietary pattern.
Stay hydrated
Maintaining good fluid status on a daily basis is critical for optimizing brain function. Brain fog, which refers to scattered or sluggish thinking, is a common side effect of dehydration. Other side effects include irritability, memory loss, limited focus, headaches, and a delayed reaction time. Drinking adequate fluids allows your neurons (AKA brain cells) to communicate more effectively, thus enhancing brain function by improving short term memory, alertness, mood, energy, and concentration. Cheers to that!
Manage Stress
Long term high levels of stress can have a negative effect on brain function. When we are stressed, cortisol (our primary stress hormone) levels rise, which can lead to worse memory, poor performance on cognitive tests, and a decrease in brain volume over time. It’s important to prioritize stress management before chronic high levels of cortisol can wreak havoc on your body and brain. Studies have shown that stress management activities, such as meditation, can increase volume in areas of the brain that are associated with attention and sensory processing. Exercise is also often promoted for stress management, with good reason! Engaging in physical activity leads to an increased production of endorphins, which can boost your mood and improve mental clarity.
Engage Your Brain
Regular mental stimulation has been shown to improve neuroplasticity, which refers to the brain’s ability to adapt as we learn and encounter new experiences. Similar to muscles, your brain needs to be exercised in order to reach its peak performance. Challenging your brain by taking part in activities such as doing the daily crossword or learning a new skill can increase brain function by improving creativity, memory, and cognition.
Connect With Others
Cultivating and maintaining relationships throughout life can greatly influence your health and longevity. Research has demonstrated that engaging with others has a preventive effect against cognitive decline. Socializing can aid in lowering blood pressure and depressive symptoms, as well as improve memory and attention. Consider this your cue to reach out to that friend you’ve been meaning to call!
Prioritize Safety
Brain injuries can have a great impact on your ability to control emotions, think rationally, focus attention, recall memories, walk, talk, and so on. It’s important to take precautions to protect this precious organ! Always wear a seatbelt while driving and use a helmet when playing contact sports, riding a motorcycle, or engaging in recreational activities such as skateboarding or skiing. Work to mitigate fall risk at home by keeping high traffic areas well-lit, remove any tripping hazards, and install handrails in stairwells.
Manage Mental Health
Mental illnesses can affect both brain chemistry and function. Certain disorders, such as bipolar disorder, depression, and schizophrenia, have been linked to accelerated cognitive decline with aging. These conditions can also affect brain function day-to-day by impairing attention, memory, executive functioning, and processing speed. With a proper diagnosis, mental illnesses can be managed and treated. It’s important to seek out help from a doctor or licensed clinician if you believe your mental health is suffering.
Limit Alcohol Intake
While the MIND diet allows for up to 1 glass of red wine daily, it’s in your brain’s best interest to not exceed this recommendation. Since alcohol is a neurotoxin, chronic heavy drinking can affect concentration, memory, mood, sleep, attention, and ability to process information. Long-term excessive alcohol intake is also associated with an increased risk of dementia. If you choose to drink, aim to keep intake to a minimum to help support your brain function.
Learn how various lifestyle factors can affect your brain function.
Your brain has many important functions that allow you to perform daily activities. It works to regulate your ability to think, reason, process emotions, and remember–to name a few! While a subtle decline in areas such as thinking speed and attention span is considered a normal part of aging, cognitive impairment and dementia are not. There is a growing body of research to suggest that the lifestyle habits you practice can largely influence your current (and future!) brain function.
Physical activity
It’s no secret that exercise has many benefits to both physical and mental health. When we perform aerobic exercise such as jogging, swimming, or dancing, this activity leads to a rise in your body’s heart rate. As such, the process of delivering oxygen and other important nutrients to the brain is increased via improved blood flow. Research has shown that people who exercise regularly tend to perform better on memory tests, improve their ability to focus attention, and reduce their risk of developing dementia. Additionally, new areas of research have been interested in the link between Type 2 Diabetes and cognitive decline. Exercise is an important factor here, as it can improve insulin resistance.
Adequate sleep
Sleep is important for both short and long term brain function. Studies have demonstrated that sleep prepares your brain for learning and helps to reinforce memory. Day to day, inadequate sleep can affect a range of cognitive abilities including delayed reaction time, reduced processing speed and learning capacity, and shorter attention span. Longterm, insufficient sleep increases a person’s risk for cognitive impairment. Improve your brain function and sleep hygiene by developing a consistent bedtime routine. If you suffer from insomnia or sleep apnea, we recommend seeking out help from a medical professional.
Healthy Diet
As the saying goes, “What’s good for the heart is good for the brain”. Developed by researchers as a hybrid of both the heart-healthy Mediterranean and DASH diets, the MIND diet can improve your brain function and help you to stay sharp as you age. The MIND diet, which is an acronym for Mediterranean-DASH Intervention for Neurodegenerative Delay, encourages consumption of foods such as leafy greens, whole grains, legumes, nuts, lean proteins, berries, olive oil, and a moderate intake of red wine (no more than 1 glass per day). It advises limiting sweets, butter, fried foods, red meat, and cheese. It is theorized that the MIND diet enhances brain function by lowering blood pressure and reducing oxidative stress, with evidence suggesting that it can slow cognitive decline in those who follow this dietary pattern.
Stay hydrated
Maintaining good fluid status on a daily basis is critical for optimizing brain function. Brain fog, which refers to scattered or sluggish thinking, is a common side effect of dehydration. Other side effects include irritability, memory loss, limited focus, headaches, and a delayed reaction time. Drinking adequate fluids allows your neurons (AKA brain cells) to communicate more effectively, thus enhancing brain function by improving short term memory, alertness, mood, energy, and concentration. Cheers to that!
Manage Stress
Long term high levels of stress can have a negative effect on brain function. When we are stressed, cortisol (our primary stress hormone) levels rise, which can lead to worse memory, poor performance on cognitive tests, and a decrease in brain volume over time. It’s important to prioritize stress management before chronic high levels of cortisol can wreak havoc on your body and brain. Studies have shown that stress management activities, such as meditation, can increase volume in areas of the brain that are associated with attention and sensory processing. Exercise is also often promoted for stress management, with good reason! Engaging in physical activity leads to an increased production of endorphins, which can boost your mood and improve mental clarity.
Engage Your Brain
Regular mental stimulation has been shown to improve neuroplasticity, which refers to the brain’s ability to adapt as we learn and encounter new experiences. Similar to muscles, your brain needs to be exercised in order to reach its peak performance. Challenging your brain by taking part in activities such as doing the daily crossword or learning a new skill can increase brain function by improving creativity, memory, and cognition.
Connect With Others
Cultivating and maintaining relationships throughout life can greatly influence your health and longevity. Research has demonstrated that engaging with others has a preventive effect against cognitive decline. Socializing can aid in lowering blood pressure and depressive symptoms, as well as improve memory and attention. Consider this your cue to reach out to that friend you’ve been meaning to call!
Prioritize Safety
Brain injuries can have a great impact on your ability to control emotions, think rationally, focus attention, recall memories, walk, talk, and so on. It’s important to take precautions to protect this precious organ! Always wear a seatbelt while driving and use a helmet when playing contact sports, riding a motorcycle, or engaging in recreational activities such as skateboarding or skiing. Work to mitigate fall risk at home by keeping high traffic areas well-lit, remove any tripping hazards, and install handrails in stairwells.
Manage Mental Health
Mental illnesses can affect both brain chemistry and function. Certain disorders, such as bipolar disorder, depression, and schizophrenia, have been linked to accelerated cognitive decline with aging. These conditions can also affect brain function day-to-day by impairing attention, memory, executive functioning, and processing speed. With a proper diagnosis, mental illnesses can be managed and treated. It’s important to seek out help from a doctor or licensed clinician if you believe your mental health is suffering.
Limit Alcohol Intake
While the MIND diet allows for up to 1 glass of red wine daily, it’s in your brain’s best interest to not exceed this recommendation. Since alcohol is a neurotoxin, chronic heavy drinking can affect concentration, memory, mood, sleep, attention, and ability to process information. Long-term excessive alcohol intake is also associated with an increased risk of dementia. If you choose to drink, aim to keep intake to a minimum to help support your brain function.
