Brain health is very important to me.
My great-grandmother, grandmother, and father all died with dementia. And unfortunately, it seems to strike my family between the ages of 50 and 60.
I’m 55.
It’s estimated that 47.5 million people worldwide currently have some form of dementia. Though there is no known cure for many dementia-related illnesses, there is much we can do to maintain and even improve our brain health.
In this post, I’m sharing the results of my research on optimizing brain health. By enacting some of the following strategies, I’m living a richer and fuller life and improving my overall brain health at the same time.
What are you doing to improve your brain health?
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DISCLAIMER: I am not a medical professional, so please check with your doctor before implementing any changes.
BRAIN HEALTH #1: Brain Training
I recently read High Percentage Wellness Steps*, which mentioned a case study of orphans who lived in an orphanage for the first three years of their lives. Many of them had larger-than-normal amygdalas (part of the brain). If the human brain can be shaped negatively by outward circumstances, then the reverse is also true. This lead researchers to the idea of brain plasticity, the idea that we have some measure of control over the shape of our brains. A Northwestern University Super Aging Project revealed that there are indeed octagenarians whose brains haven’t shrunk with aging, but instead appear the same as those in their 50s and 60s.
Though there are several brain training websites, the one hubby and I use is Lumosity.com. While many deny that this sort of brain training works, I honestly believe that Lumosity, in combination with many other strategies listed below, has improved my thinking ability and given me increased mental focus. It’s also been a fun past time, taking only a few minutes at least three days a week, and has proved to be a conversation topic for me and my husband.
The brain training games on Lumosity work the following areas: speed, memory, attention, flexibility, and problem solving. There are a wide variety of games, including: Highway Hazards (information processing), Eagle Eye (field of view), Disillusion (task switching), Trouble Brewing (divided attention), Memory Match (working memory), Raindrops (numerical calculation), Chalkboard Challenge (quantitative reasoning), Color Match (response inhibition), Familiar Faces (face-name recall), Lost in Migration (selective attention), Memory Matrix (spatial recall), Penguin Pursuit (spatial orientation), Pet Detective (planning), Speed Pack (visualization), and Word Bubbles Rising(verbal fluency).
Other online brain plasticity training:
CogniFit
BrainHQ
Fit Brains
#Brain Health Tip 1: Train Your Brain. More here:
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BRAIN HEALTH #2: Keep On Learning New Things
Our society tends to relegate learning to children, young adults, and on-the-job training. But in all truth, our brains are meant to keep on learning new things. The adage “use it or lose it” certainly applies when it comes to our brains.
With the advent of the internet age, there is no excuse for not continuing to learn new things.
As most of you know, I’m a big believer in doing what we can to become producers rather than always consuming, so I made it my business to bone up on homesteading in many categories, such as raising chickens and rabbits, organic gardening, and beekeeping. Not only does this help my brain, but also gives me a new arsenal of information and skills.
Other new information for you to learn might include a new hobby, foreign language, or new musical instrument. Staying mentally active is a key factor in combatting the aging and shrinking of our brains.
(SOURCES: The University of Maryland Medical Center website, Mercola.com, HelpGuide.com, Mayo Clinic’s website)
#Brain Health Tip 2: Learn new things. More at:
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BRAIN HEALTH #3: Use Your Non-Dominant Side
I recently had the opportunity to go snow skiing with my daughter-in-love and grandson. At first, I thought going with them might not be such a great idea, especially since I hadn’t skied in several years. But in keeping with my goal of maintaining and even improving my brain health, I decided to give it a try.
After dropping my grandson off at ski school, my daughter-in-love and I headed up the first lift and took the easiest way down. I quickly realized that my dominant side was working too hard. How did I know this?
First of all, my right hip began hurting. Secondly, my legs began shaking. Third, I was having trouble heading right with my right ski on the uphill side.
After several runs down the bunny slope I was able to correct this issue, but it reminded me that most of us lead with our dominant side without really thinking about it. I’ve read that it’s helpful to occasionally lead with the non-dominant side to improve our brain function.
A few ways I do this are to brush my teeth with my left hand rather than my right, hold eating utensils with my left hand, and write with my left hand from time to time. Any sort of switch up like this is actually good for our brains because it forces us to use the opposite side of our brains.
(SOURCE: HelpGuide.org)
#Brain health tip 3: Use your non-dominant side. More at:
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BRAIN HEALTH #4: Supplements & Herbs
Below you’ll find several supplements and herbs that are often recommended for brain function. I am not recommending that you take any or all of these. I’m simply providing the information so you can do your own research.
Note: Some of these may not mix well with your normal medications. So always check with a doctor first before adding supplements!)
ALA/ALC*
DHA and/or EPA (Omega-3 fatty acids)
Fish or Krill oil – Both of these Omega-3 fatty acids. Many doctors now advise the use of krill oil, which is animal-based rather than fish based. The reason for this is that some fish oils may be contaminated with mercury.
B Vitamins (particularly B1, B2, B6, B12) – According to the University of Maryland Medical Center website, “B12 and folic acid lower the levels of an amino acid in the blood that is often high in people with Alzheimer disease.” I’ve also read that getting folate from foods is much better than taking folic acid supplements.
Phosphatidylserine*
Zinc – This mineral is often low in elderly people and can help improve memory.
Antioxidants (such as Vitamins A, C, and E)
Coenzyme Q10
Gingko Biloba
Cinnamon
Magnesium threonate*
Vitamin D (Yes, we do need sunlight!)
Astaxanthin*
(SOURCES: A Place For Mom website, Science Daily website, University of Maryland Medical Center website, Mercola.com, HelpGuide.org, Food for the Brain website)
Check out this list of #Brain health supplements and herbs:
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BRAIN HEALTH #5: Get the Proper Amount of Quality Sleep
Did you know that getting too much sleep can be just as bad as not getting enough sleep? While we all need varying amounts of sleep, most experts advise getting 7-9 hours of quality sleep per night. More or less than this and you could be hurting your brain.
Here are some suggestions for getting a good night’s sleep:
Establish a regular sleep routine, including activities that help you wind down (warm bath, herbal teas, reading, light stretching exercises, etc.).
Establish a regular sleep schedule by simply going to bed and getting up at the same time each day.
Only nap if it doesn’t affect your night-time sleep.
Avoid over-stimulation before bedtime. This includes computers and television.
Meditation and focused attention to keep your thoughts from racing.
(SOURCE: HelpGuide.org)
#Brain health tip 5: Get the right amount of quality sleep. More here:
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BRAIN HEALTH #6: Avoid Mercury and Aluminum
Mercury and aluminum can be found in canned fish and fish oil, dental fillings, nonstick cookware, vaccines, and even antiperspirants/deodorants. Personally I have stopped using antiperspirants with aluminum. I’m also careful to note if any of the recommended vaccines for people my age contain aluminum.
(SOURCES: Mercola.com, Food for the Brain website)
#Brain health tip 6: Avoid mercury and aluminum. More here:
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BRAIN HEALTH #7: Keep Your Blood Pressure in Check
Though it’s not a big surprise, heart and brain health often go hand in hand. What is good for your heart is also good for your brain. Keeping your blood pressure in check is a great way to insure that both your heart and your brain are protected.
(SOURCES: University of Maryland Medical Center website, HelpGuide.org, Mayo Clinic’s website)
#Brain health tip 7: Keep an eye on your blood pressure. More help:
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BRAIN HEALTH #8: Avoid Statin and Anticholinergic Medications
This is definitely something you should discuss with your doctor.
Statin drugs are known to deplete levels of coenzyme Q10 in the brain. I was on statin drugs for a while for high cholesterol, but then I begin hearing horror stories and launched my own research. As it turned out, my cholesterol levels were high because of healthy cholesterol levels (HDL). After talking with my doctor, I came off the statin drugs completely. My cholesterol continues to be high (around 200), but only because of healthy cholesterol levels.
Lesson here? Always understand the why behind your medical numbers.
As I researched this post, I discovered that another medication I take for my fibromyalgia is an anticholinergic drug, so now my next step will be to discuss with my doctor a safe exit strategy for coming off this medication and finding a natural substance that achieves the same goal.
(SOURCES: Mercola.com)
#Brain health tip 8: Avoid statins. More here:
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BRAIN HEALTH #9: Get Out of Your Rut
I have to confess that this can sometimes be difficult for me. I enjoy my rut, thank you very much.
Unfortunately, staying in my comfortable rut isn’t so great for my brain. So my goal for this aspect of brain health is to shoot for new experiences and places (hence the skiing adventure). And rather than take the same routes to the places I frequent, I try to take a different route to switch things up a bit.
(SOURCE: HelpGuide.org)
#Brain health tip 9: Get out of your rut. More here:
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BRAIN HEALTH #10: Memorization
Do you remember complaining about having to memorize information in school? I certainly do.
But it turns out that memorizing is great for our brains. Here are some ideas on things to memorize:
facts (states, state capitols, presidents, etc.)
Scripture
phone numbers
addresses
birthdays
word definitions
music
poetry (“Whose woods are these? I think I know. His house is in the village though…”) ;)
On a recent trip I concentrated on learning various makes and models of cars that I saw on the highway. I actually enjoyed this little exercise very much!
(SOURCES: HelpGuide.org, Mayo Clinic’s website)
#Brain health tip 10: Memorize! More here:
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BRAIN HEALTH #11: Challenge Your Brain
This definitely goes right along with the other tips that deal with staying mentally fit, such as brain training, learning new things, and stepping out of our ruts. Here are just a few ways we can challenge our brains:
strategy games (chess, checkers, minesweeper, Battleship)
word games (crossword puzzles, word jumbles, Scrabble)
math games (Sudoku)
brain teasers (Braingle.com) and logic problems
One of my favorite places to find these sorts of games online is at USAToday.com: http://games.usatoday.com/AllGames
And here’s a game so you can challenge your brain right now!
It’s also important to push your brain in unaccustomed ways. As an example, I’m forcing myself to play through Beethoven sonatas. While I am a pianist, Beethoven is not my usual fare, and I find it extremely challenging. In short, I’m challenging my brain.
(SOURCES: HelpGuide.org, Mayo Clinic’s website)
#Brain health tip 11: Challenge your brain. More here:
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BRAIN HEALTH #12: Eat Brain-Healthy Foods
It’s been said that we are what we eat. Much research has been done on how foods impact our health, and this includes foods that help our brains. For example, there is evidence that a ketogenic diet can give our brains a boost. A Mediterranean diet combined with exercise can cut your Alzheimer’s risk. And research is being conducted on how low caloric intake might ward off dementia.
Here are some foods you might want to incorporate into your diet to improve your brain health:
fatty, cold-water fish (tuna, salmon)
darkly colored fruits and vegetables (These are antioxidant foods. Examples include: blueberries, cherries, tomatoes, squash, bell peppers, and red onion.)
foods high in B vitamins and calcium (These include almonds, beans, whole grains, dark leafy greens, such as spinach and kale, and sea vegetables such as kelp.)
high-fiber foods such as beans, oats and root vegetables (Yes, sweet potatoes!)
white meat found in chicken and other poultry
healthy oils (olive, coconut) – True story here. A few years ago, my mom sent me an interesting article link about a doctor whose husband began to have tremors and memory loss. After much research, she came to the conclusion that medium chain fats such as coconut oil could possibly reverse her husband’s symptoms. She put him on regiment of a couple of tablespoons of coconut oil a day, and he showed great improvement. Since then I’ve incorporated coconut oil into my diet my putting it in my morning cup of coffee. The tremors I was beginning to experience have all but disappeared!
other nuts, such as cashews and walnuts
dark chocolate (Yes, really!!!) :)
apple (They really do keep the doctor away!)
foods rich in folate (much better than folic acid), such as raw veggies and oranges
green tea
coffee (But only 1-2 cups a day)
oregano
eggs
(SOURCES: University of Maryland Medical Center website, Mercola.com, HelpGuide.org, Food for the Brain website, Mayo Clinic’s website, the Daniel Plan)
#Free download of #Brain healthy foods:
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BRAIN HEALTH #13: Maintain Social Connections
Staying socially active is a key factor in combatting the aging of our brains. Here are a few ideas to help maintain social connectivity:
Enroll in a course at your local community college
Weekly dates with friends
Call or email a friend
Social media interaction
Go out to dinner or to the movies
Join a sports club
(SOURCES: University of Maryland Medical Center website, Mercola.com, HelpGuide.org, Mayo Clinic’s website)
#Brain health tip 13: Maintain social interaction. More here:
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BRAIN HEALTH #14: Get Regular Exercise
We all know the importance of exercise, but exercise remains one of the most difficult things for us to incorporate in our schedules. A huge percentage of people use the excuse of “not having enough time” to exercise, yet the majority of Americans find the time to watch 4-5 hours of television per day!
Exercise doesn’t have to be painful or boring. Just try to incorporate more activity into your day through some of the following:
hiking/walking
swimming
canoeing
dancing
strength training
balance and coordination exercises
I do think it’s important to get your heart pumping when you exercise. As mentioned previously, what is good for our hearts is also good for our brains. Improving blood flow to the brain is a high priority for me. That’s one reason that I’m saving my pennies for a FitBit!*
(SOURCES: University of Maryland Medical Center website, Mercola.com, HelpGuide.org, Mayo Clinic’s website)
#Brain health tip 14: Get regular exercise. More here:
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BRAIN HEALTH #15: Increase Water Consumption
Most of us don’t drink enough water. The recommendation is still 8-8 oz. glasses of water per day. Our brains are 78% water, so it only makes sense that we need to stay hydrated.
As a teacher, I attended a workshop several years ago on ways to help students improve their brain power during standardized testing. Included in the training was the importance of making sure the kids had plenty of water to drink. If it’s important for kids, it’s also important for the rest of us!
#Brain health tip 15: Hydrate! More here:
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BRAIN HEALTH #16: Cut Back On or Cut Out Processed Foods
Unlike my ancestors, I literally grew up on processed foods. But more and more research is proving that processed foods are bad for us, and this includes our brains. Here are some foods to watch out for:
sugar – Many foods in America come with sugar and/or white flour, from bread to soft drinks to yogurt and more. Sugar is literally lurking in our foods unknown to most of us. Be sure to carefully read the labels to uncover this hidden sugar. Some doctors believe that Alzheimer’s is a type of diabetes, so too much sugar is definitely dangerous for our brains.
pasta made with white flour
white flour
commercially-made baked goods
red meat
(SOURCES: University of Maryland Medical Center website, Mercola.com, HelpGuide.org, Food for the Brain website)
#Brain health 16: Cut out processed food. More info here:
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BRAIN HEALTH #17: Guard Your Eyesight
This point I included because of my own experience with my dad. As his vision declined so did his mental acuity.
A few years ago I was diagnosed with an eye ailment called Stargardt’s Disease, a form of macular degeneration. The good news for me was that I was diagnosed in my 40s while most with the disease (a form of macular are completely blind by their 20s.
I’m grateful that though my sight has deteriorated–especially in my left eye–I can still see enough to function. But to protect my brain health, I’m also doing what I can to protect my eyesight.
#Brain health tip 17: Guard your eyesight. More here:
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BRAIN HEALTH #18: Control Pain
Around the same time that I was diagnosed with Stargardt’s, I was also diagnosed with fibromyalgia. While mine is not near as bad as some reports I’ve read, I do have times when I hurt, and pain is known to affect our brain health.
The biggest downside of fibromyalgia for me has been that while my muscles contract like those of a normal person, they don’t relax normally. Any sort of repetitive action can take me out of commission for days. As you might imagine, this causes considerable pain which then affects my sleep. On days after a bad night’s sleep, the pain is worse. This causes a vicious cycle that is difficult to bring under control.
For those with painful illnesses, let me just say this: Do whatever you have to do to keep the pain under control.
For me this includes:
Epsom salt baths
OTC pain relievers – For a while I was on a prescription medication that I took every day. But as I learned how non-steroidal pain relievers affect our bodies, I opted to come off that medication and use acetominophen and iburprofen as needed instead.
Stretching exercises – I was fortunate enough to be able to see a physical therapist when I was first diagnosed with fibromyalgia. She taught me several stretching exercises which helped considerably. I hope to share these in a separate post in the near future.
#Brain health tip 18: Control pain levels. More here:
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BRAIN HEALTH #19: Manage Stress Effectively
While some stress is unavoidable and useful in helping us accomplish various tasks, too much is bad for our health. This includes our brains.
We live in a time when we have less to stress over than ever before. Example? Very few of us have to wonder when we’ll get to eat our next meal. In spite of the fact that we have less to stress over, we are the most stressed of any generation ever.
Here are some techniques to incorporate to help manage your stress:
Get out in nature
Practice mindfulness – This simply means being objectively aware of the stress and your reaction to it.
Relax – Some ways that I personally relax include massage (many times through the use of a tennis ball!), hot baths, and aromatherapy (I recently purchased lavender essential oil* and use it on my pillow at night to help me relax and sleep better. Though it is somewhat pricey, it does go a long way and lasts a long time.)
Meditation/Focused Attention – For a long time I avoided the meditation word, mainly because it conjured up images of a cross-legged, mantra-humming yoga guru. But even the Bible talks about meditation in the context of focusing one’s attention on God and His Word. That’s all meditation truly is: focused attention. As I’ve aged, I’ve experienced a sort of adult-onset ADD. I find that prayer is the biggest help, because it forces me to stay focused. If my mind wanders, I simply turn it back to my prayers. This has helped me tremendously, not just in brain health, but in my spiritual health as well.
Stretching exercises
Music therapy – Yes, I’m a musician and former music teacher, but I truly belief in the power of music to soothe our souls. And there is plenty of research to back that up, including the fact that listening to music boosts important brain chemicals. When I’m feeling stressed, I often head to YouTube for some worship music videos. It always makes me feel better.
Deep breathing – As a singer, trumpeter, and vocal coach, I’ve had to learn to breathe deeply. As my singing and playing declined, I noticed that I tend to take shallow breaths in my natural breathing. And I don’t think I’m alone. Deep breathing is important to our health, but it is also a great relaxation technique.
Have fun – As a Type A personality and over-achiever, I sometimes struggle with allowing myself the simple pleasure of having fun. But I’m trying to do better. Having fun needn’t be costly in either time or money. Simply make a list of things you enjoy doing. Try to incorporate at least one thing on that list into your daily schedule. It truly does make a difference.
Be grateful – One thing I’ve incorporated this year is writing down at least three things each day for which I’m grateful. This can be something as big as God’s Sovereignty or as simple as being able to flip a switch for light. Keeping this gratitude journal has helped me focus on the good rather than stressing over the bad.
Laugh – Laughter is like a workout for our insides. Even the simple act of genuine smiling can lift our spirits. Find a way to laugh, perhaps through a funny book or movie or even spending time with a child. Kids have the unique capacity to create laughter wherever they go!
Positivity – The Bible has much to say about how we think and what we think about. When I talk about positive thinking, I’m NOT talking about saying something like “The grass is green” over and over in the hopes that the grass will indeed turn green. Instead, I’m referring to choosing to see every person and situation from the best possible light. It’s all-too-easy to focus on the bad, but when we focus on the good instead, it truly does make us happier people and minimizes our stress.
(SOURCES: University of Maryland Medical Center website, A Place for Mom website, HelpGuide.org, Food for the Brain website)
#Brain health tip 19: Manage stress effectively. More here:
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BRAIN HEALTH #20: Find a Furry Friend
Did you know that animals–particularly dogs–can have a positive affect on our health? They reduce stress levels and improve our attitudes. They make us laugh. They comfort us when we’re feeling down.
If you don’t have your own pet, consider volunteering at your local animal shelter.
(SOURCES: University of Maryland Medical Center website)
#Brain health tip: Find a furry friend. More here:
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BRAIN HEALTH #21: Get Involved
This point definitely goes right along with maintaining social connectivity, but really takes it to a whole new level. When we’re involved in something bigger than ourselves, it improves our brain health. Some possible suggestions:
Prayer groups
Bible study groups
Teaching a class (literacy, Sunday school, tutoring, volunteering at local school)
Helping at a homeless shelter
(SOURCES: HelpGuide.org)
#Brain health tip 21: Get involved in something bigger than yourself. More here:
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BRAIN HEALTH #22: Take Frequent Breaks
This one really steps on my toes. I get into the writing or writing-related zone and I rarely come up for air. But I’m taking steps in the right direction.
In the past year, I’ve started to use this online tomato timer to force myself to take breaks (or at least stand up for a few minutes). It has truly helped me do better in this department.
In truth, our brains need a break just as much as our bodies do. Yes, we need to challenge our brains, but we only hold ourselves back when we don’t give our brains a break.
#Brain health tip 22: Take frequent breaks. More here:
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BRAIN HEALTH #23: Stop Smoking
We’ve known for a long time that nicotine is a carcinogen and harmful to the lungs, but more and more research has uncovered how bad smoking is for our brains as well.
(SOURCES: HelpGuide.org, Mercola.com, Mayo Clinic’s website)
#Brain health tip 23: Stop smoking. More here:
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BRAIN HEALTH #24: Write
Though I stumbled into the world of writing for other reasons, I’m especially grateful that writing is also beneficial for my brain. Word choice, definitions, grammar, story structure, non-fiction outlines, the editing process and more all play a part in building my brain health.
While I’m not advocating that everyone become a professional writer, we can all keep journals and force ourselves to write as succinctly as possible. In addition, it’s helpful to use new words in our writing.
#Brain health tip 24: Challenge your brain by writing. More here:
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BRAIN HEALTH #25: Read
Since most of my blog and book readers are…ahem…readers, I figure that this is a great point to end on when it comes to brain health. Reading is great for our brains. It forces us to derive meaning from the written word, whether in fictional or non-fictional form.
Reading is also a form of fun and relaxation. In addition, we learn new things and gain new insights from our reading, which makes reading one of the best things we can do for our brains.
#Brain health 25: Read! More here:
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COMMENTS CHIT-CHAT: Have other tips or comments about brain health? Please share them in the comments.
Other posts you might find helpful:
Food for the Brain’s Cognitive Function Test: http://www.foodforthebrain.org/alzheimers-prevention/take-the-test.aspx
Have You Found Your Happily Ever After?
How To Forgive & Remove Thorns From Your Heart
How To Write a Book? See Guaranteed Help!
How to Kill What Isn’t Working