Embrace the Mediterranean Diet

The Mediterranean Diet, rich in fruits, vegetables, whole grains, nuts, and olive oil, and limits animal products or processed foods, provides antioxidants and anti-inflammatory compounds that protect brain cells from damage.

A May 2021 study in the Journal of Alzheimer’s Disease found that adhering to a Mediterranean diet was associated with a reduced risk of cognitive decline and improved memory function, particularly in the hippocampus, the brain region crucial for memory.

Tip: Focus on eating predominantly plant-based by consuming plenty of fruits, vegetables, whole grains, legumes, and nuts. Include herbs and spices instead of salt to flavor your food. Limit or avoid alcohol, sugary beverages, red meat, and dairy. Avoid over-eating by eating slowly, using small plates, and stopping when you are 80% full. Finally, making eating a social activity so that meals are shared with friends and family.

Prioritize Regular Aerobic Exercise

Aerobic exercise increases blood flow to the brain, promoting neurogenesis (the growth of new neurons) and improving synaptic plasticity, which enhances learning and memory.

A February 2018 study in Neurology showed that regular aerobic exercise, such as brisk walking, reduced brain shrinkage and improved executive function in older adults, which is key for planning, problem-solving, and multitasking.

Tip: If you don’t currently exercise and plan to start, check with your physician to ensure you don’t have any contraindications or unresolved underlying issues. Next start small by going for walks and increase the mileage as tolerated. The current recommendation by organizations like the American Heart Association (AHA) and the World Health Organization (WHO), is at least 150 minutes of moderate-intensity aerobic activity (like brisk walking) or 75 minutes of vigorous-intensity activity (like running) per week, or an equivalent combination of both. It's also recommended to spread this activity throughout the week and include muscle-strengthening activities on two or more days per week for additional health benefits.

Engage in Cognitive Training

Engaging in activities that challenge the brain, such as puzzles, reading, painting, learning new skills, playing an instrument, studying a new language, or playing memory games, strengthens neural connections and stimulates brain plasticity. This then enhances the brain’s ability to learn, adapt, and store new information. Stronger neural connections also lead to more efficient communications between neurons, which supports better memory, faster processing speeds, and improved problem-solving abilities. Brain plasticity supports the brain’s recovery from injuries and allows for easier adaptation to new situations. Together, these processes help maintain and improve cognitive performance.

A study published in JAMA in August 2019 found that cognitive training exercises significantly slowed cognitive decline in older adults, particularly in the areas of processing speed and memory retention.

Tip: Consider new hobbies such as painting, learning a new language, learning a new instrument, taking a free course on Coursera or Edx.org, or reading books on unfamiliar subjects.

Stay Socially Engaged

Maintaining strong social connections can reduce stress and stimulate brain regions involved in emotional regulation and memory, such as the prefrontal cortex and hippocampus.

A July 2020 study in The Lancet found that social isolation in older adults was linked to a higher risk of dementia, while those with strong social networks had better cognitive resilience and a lower risk of cognitive decline.

Tips: Keep in regular communication with family and friends through calls, texts, or social media, join community groups or hobby clubs, engage in volunteer activities that involve interaction with others, attend social events such as meetups, or gatherings, exercise with others by joining group fitness classes or walking groups, and participate in faith-based communities.

Maintain Good Sleep Hygiene

Quality sleep helps clear out beta-amyloid, a protein linked to Alzheimer's, from the brain and supports memory consolidation and cognitive function.

An April 2021 study published in Nature Communications found that poor sleep in midlife was associated with a 30% increased risk of dementia later in life, while good sleep hygiene practices significantly improved memory and cognitive performance.

Tip: Aim for 7-9 hours of sleep by practicing good sleep hygiene such as keep the environment conducive to sleep, reducing exposure to blue light, caffeine, and other sleep disruptors, and create consistency in your sleep routine.

For more on how to get good sleep,
get free access to the Lifestyle Medicine Rx: Sleep Reset eBook.

Include Berries and Flavonoid-Rich Foods in Your Diet

Berries, particularly blueberries and strawberries, are high in flavonoids, which have been shown to improve neuronal signaling and protect against oxidative stress. Strawberries contain the flavonoid fisetin, which has been shown to have neuroprotective effects. Research suggests that fisetin may help reduce oxidative stress, inflammation, and the accumulation of harmful proteins in the brain. Fisetin also promotes the survival of neurons and enhances memory by stimulating pathways involved in brain cell growth and maintenance.

A January 2020 study in Annals of Neurology reported that higher consumption of flavonoid-rich foods was associated with slower rates of cognitive decline and improved brain function, particularly in memory and executive function areas. A September 29, 2018, study published in EBioMedicine demonstrated that fisetin reduced cognitive decline in aging mice by decreasing inflammation and oxidative stress, and it also improved memory and learning. This suggests that fisetin has potential neuroprotective effects, particularly in reducing the risk of neurodegenerative diseases.

Tip: Find ways to increase berries in your diet by eating as a snack or adding to cereal, smoothies, salads, or as a topping for desserts. Also, freeze berries to use year-round.

Practice Mindfulness Meditation

Mindfulness meditation reduces stress and inflammation, enhancing brain plasticity and improving connectivity between brain regions involved in attention, memory, and emotional regulation.

A March 2017 study in Psychiatry Research: Neuroimaging found that regular mindfulness meditation increased gray matter density in the hippocampus, improving memory, and in the prefrontal cortex, enhancing attention and decision-making.

Tip: If you don’t currently have a mindfulness practice, start small with just 5-10 minutes of practice each day. Pay attention to your breathing, noticing each inhale and exhale. Be Present by bringing your attention to the present moment, letting go of past or future concerns. Use Guided Meditations by using apps or videos to guide your practice. Finally, be patient with yourself. I tis normal for your mind to wander. Simply bring yourself back to focus without judgement.

Incorporate Regular Strength Training

Strength training increases levels of Brain-Derived Neurotrophic Factor (BDNF), a protein that supports the survival of existing neurons and the growth of new neurons. The current recommendation for strength training is to engage in muscle-strengthening activities involving all major muscle groups at least two days per week. Exercises can include lifting weights, using resistance bands, body-weight exercises like push-ups, or using machines. The goal is to perform exercises that work the legs, hips, back, abdomen, chest, shoulders, and arms. It's important to do a variety of exercises to ensure balanced muscle development. Each session should consist of 8-12 repetitions per exercise, aiming for two or more sets.

A November 2018 study in Frontiers in Neuroscience showed that resistance exercise improved cognitive function, particularly in executive function and memory, and reduced the risk of dementia in older adults.

Tip: Always consult with your physician prior to starting an new exercise program. If strength training is new to you, consider hiring a coach for at least 1-2 sessions to learn proper technique and for an exercise program.  It is important to start small to prevent injuries and not ignore pain.

Consume Omega-3 Fatty Acids

Omega-3 fatty acids, particularly DHA (docosahexaenoic acid), play a crucial role in brain health by maintaining the structural integrity of cell membranes in neurons, which are essential for proper cell signaling. DHA is a key component of the brain's gray matter and is involved in the formation of synapses, the connections between neurons that facilitate communication in the brain.

DHA also reduces neuroinflammation, which is significant because chronic inflammation is linked to cognitive decline and neurodegenerative diseases. By preserving cell membrane fluidity and reducing inflammation, omega-3s helps to support cognitive function, enhance memory, and potentially slow the progression of cognitive decline.

A June 2019 study in The American Journal of Clinical Nutrition found that higher intake of omega-3 fatty acids was associated with better memory and slower cognitive decline, particularly in the prefrontal cortex and hippocampus, areas crucial for memory and decision-making.

Tip: Increase Omega-3 in the diet by adding ground flaxseeds to smoothies, oatmeal, or salads. Also, mix chia seeds into yogurt, smoothies, or make chia pudding and incorporate walnuts and hemp seeds in the diet.

Conclusion

By integrating these nine lifestyle changes into your daily routine, you can significantly boost your brain health and protect yourself against cognitive decline. Remember, it’s never too late to start. Your brain is capable of amazing things—give it the care it deserves, and it will reward you with clarity, focus, and resilience as you age.

Dr. Diane Thompson, MD is board-certified in Physical Medicine and Rehabilitation with a subspecialty in Brain Injury Medicine. She is also board-certified in Lifestyle Medicine and Age Management Medicine and a certified health coach who helps women over 50 use Lifestyle Medicine and longevity science to reverse and help control chronic diseases and age healthfully. She is the author of this Amazon bestseller.

Disclosure:  The information presented is for educational purposes and is not meant for diagnosis or treatment. No physician-patient relationship is intended. Discuss with your physician prior to making any changes to your health. Some of the links in this blog may be affiliate links, which are of no additional cost to you and allow me to keep the content free. These are products I’ve personally used.

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