Medical Minute: Ways To Boost Brain Health As You Age

As you age, your body and brain undergo changes, but there are simple ways to preserve brain health. From eating right to staying active, there are several strategies you can adopt to keep your mind sharp.

Eighty-six-year-old David Albertson doesn’t slow down. He runs a business, frequently shoots par on the golf course, and completes The New York Times crossword puzzles several times a week.

“To sit home and watch television or do nothing is just not for me,” Albertson said.

Exercise is one key to staying sharp later in life. Regular physical activity increases blood flow to the brain, promoting the growth of new neurons and enhancing cognitive function. Experts recommend aiming for 150 minutes of exercise per week, including strength training.

“The loss of muscle mass and strength is a very strong predictor of how you do on a cognitive test,” said a medical expert.

David’s habit of completing crossword puzzles is also beneficial. Research shows that engaging in activities like crosswords can improve memory and prevent brain shrinkage in people with mild cognitive impairment.

Managing stress is another crucial factor. High levels of stress can negatively impact cognitive performance.

“People who are under a lot of stress, strain, and duress tend to have lower cognitive performance,” the expert added.

Staying hydrated is also important. A recent study found that dehydration can reduce cognitive function, particularly in overweight adults.

Women might want to discuss hormone replacement therapy with their doctors. A recent study published in the journal Frontiers in Aging Neuroscience suggests that hormones may protect the female brain from Alzheimer’s disease and dementia if taken in their 40s and 50s.

Keeping blood pressure in check is another way to protect brain health. Uncontrolled high blood pressure can damage the brain by reducing or blocking blood flow. Additionally, limiting alcohol consumption is advisable, as research shows that excessive drinking can shrink overall brain volume.