While we may look to the mirror to judge if we are ageing well, human ageing is mainly reflected in aspects of brain ageing. (1) This isn’t surprising considering that the brain is the most significant and complex organ of the human body. (2) Naturopathy can offer a range of support to stave off age-related cognitive decline and reduce the risk of developing various neurodegenerative diseases.
The six pillars of brain health are considered to be:(1)
- physical activity
- mental exercise
- healthy diet and nutrition
- social interaction
- ample sleep and relaxation
- control of vascular risk factors
Move your Body, Move your Mind
Exercise has the potential to alter our brain health and mental function. (3) Freshly oxygenated blood reaches the brain via the cerebrovascular system keeping it healthy. Physical exercise increases levels of brain-derived neurotrophic factor (BDNF), a protein in the brain that promotes the growth and maintenance of neurons in the elderly. (4)
While your brain isn’t a muscle, mental exercises are shown to play a vital role in stimulating cognitive function. Education and learning have been known to enhance cognitive reserves, making an individual less susceptible to the effects of age or disease-related brain changes. (4)
Brain Food
Certain nutrients may help to safeguard brain health. (2) Antioxidants and anti-inflammatory components found in fruits, nuts, vegetables, and fish may reduce age-related cognitive decline and the risk of developing various neurodegenerative diseases. (5)
Research suggests that the polyphenolic compounds found in blueberries and strawberries may exert beneficial effects on the brain by lowering oxidative stress and inflammation or directly by altering the signalling involved in neuronal communication, plasticity, and stress signalling pathways.(6) Walnuts offer potential benefits to brain health by reducing the oxidant and inflammatory load on brain cells. (7) Walnuts are rich in omega-3, with multiple studies indicating that omega fatty acids can protect against neurodegeneration in older adults. (2)
Various micronutrients with an antioxidant capacity have been shown to influence cognitive function. Alpha-lipoic acid, Vitamin E, and Curcumin have all been implicated in cognitive performance. Curcumin is a strong antioxidant that seems to protect the brain from lipid peroxidation and nitric-oxide-based radicals. (3)
Two Heads are Better than One
Social interaction helps to boost brain health since it engages a variety of cognitive resources (8) such as cooperation, competition, imitation, helping, playing, informing, questioning, negotiating, bargaining, voting and bluffing. (9) Social health is important at every stage of life, with young children and the elderly gaining significant benefits to their cognitive function when they are more engaged with others. Importantly, adults who are more socially connected are healthier and live longer than their more isolated peers. (10)
Boosting by Rebooting
Perhaps the most important element to maintaining brain health and slowing brain ageing is an adult’s ability to get ample sleep and relaxation. Sleeping 7-8 hours has been reported to be critical in preserving brain health while problems with attention memory and executive function can occur when getting less than 8 hours of sleep per night. (4) People who manage stress effectively most or all of the time report greater wellbeing as they pass through later stages of life after the age of 50. (4)
Smart Medicine
Maintaining a healthy brain during one’s life is the uppermost goal in pursuing health and longevity. (1) Talk to us at the clinic if you are interested in cognitive health, whether it’s to return to study, excel in your work environment or improve your general wellness and wellbeing.
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