I’m writing 10 Tips for a Healthy Aging Brain because of the implications for improving memory. Many millions of people will develop the symptoms of Alzheimer’s Disease and other forms of mental impairment or memory loss in the upcoming years. Cognitive declines can affect our ability to form new memories, remember names and faces, remember recent visitors, and can also impact our mood and ability to make good decisions. While the risk of cognitive declines increase with age,I hope to demonstrate by sharing some of these healthy brain tips that a strong quality of life is still possible, especially when we take steps to care for our aging brains. Mitigating environmental risk factors is one way to improve your brain’s odds, while brain nourishing supplements may further increase our chances for a mentally healthy and memorable old age. Then, of course, there are the added brain boosting benefits of having strong social connections and supportive people in our lives, which can help reduce stress and have far reaching health benefits.
Ten Healthy Brain Tips for a Youthful Tomorrow
1) Avoid consuming diacetyl, artificial butter flavor, which may cause amyloid tangles in the brain associated with Alzheimer’s Disease.
2) Include saturated fats, such as coconut oil, in your diet to help prevent the inflammation that can lead to insulin resistance. Inflammation in the brain can manifest as dementia symptoms. How much to take varies widely, anywhere from 1 tsp/day to 6 tablespoons.
3) Supplement with 20-500 mg of Resveratrol daily to help delay telomere shortening, extending cell life while slowing the aging process by improving glucose metabolism and insulin sensitivity.
4) Move around during the day, do not sit for extended periods of time.
5) Allow a little bit of “stress” in your life because a little bit of stress, or novelty, actually facilitates learning and increases the plasticity of your brain.
6) However, you want to find ways to mitigate chronic never ending stress which leads to damaging tau protein in the brain. Good friends, a healthy relationship, meditation and exercise are a few examples of stress mitigating techniques.
7) Supplement with 100-400mg of Phosphatidylserine per day. This phospholipid may increase memory recall while reducing depression in the elderly.
8) Take a B-Complex supplement, including B12, to help reduce your risk of Alzheimer’s Disease and brain shrinkage.
9) Get your Omega 3’s from a supplement or from cold water fish such as salmon, sardines, trout, and mackerel.
10) Get your beauty rest and make time for dreaming. This is important for memory formation and can reduce your risk of Alzheimer’s Disease.