You work hard on your skin, hair, and body, but how strong is your brain? According to the Alzheimer’s Association, almost two-thirds of Americans with Alzheimers are women.
We’re so obsessed with preventing aging on our faces and bodies, but our brains shrivel up as well. That’s why the right food and mental exercises are necessary. The time to start is now. The earlier you adopt these powerful lifestyle habits, the sharper your mind stays, according to David Perlmutter, MD, author of The Grain Brain Whole Life Plan. And, the less likely you’ll be to succumb to memory meltdowns like dementia.
Choose foods high in magnesium
Picking foods that are high in magnesium might enhance learning and memory and also reduce inflammation. “Having inflammation in the brain is like having spotty cell service,” Dr. Perlmutter says. Keep your brain clear with green leafy vegetables, almonds, black beans, avocados, and bananas. Blueberries also boost recall and potentially slow memory loss.
Pick Complex Carbs
Eating simple carbs such as bread and pasta will leave you hangry and foggy due to seesawing blood sugar levels. Long-term, simple carbs may raise your risk for dementia and Alzheimer’s disease. “The brain seems to thrive in a low-carb environment,” says Max Lugavere, whose documentary Bread Head shows the link between nutrition and cognition. Rather than reaching for simple carbs, stick with complex carbs like lentils, quinoa, and sweet potatoes.
Embrace Calm
Extreme stress attacks the hippocampus, a brain area central to memory and emotion, and the prefrontal cortex, which aids in managing analytic thought, says psychologist Elissa Epel, PhD, coauthor of The Telomere Effect. There’s no way to guarantee you’ll be one hundred percent zen, but you can protect your brain by managing your reaction to stress. Meditation, yoga, or even some daily deep breathing may help.
Study Something New
Learn something new, says psychiatrist Daniel Amen, MD, author of Change Your Brain, Change Your Life. The good news: your brain isn’t picky about what you study – could be a new language, could be a sport. Research shows that even mastering Angry Birds can increase all-around cognitive ability.
Get Good Sleep
Not getting enough sleep can impair production of crucial brain proteins, which can mess with your memory now and contribute to dementia later. Strive for at least seven hours per night, unplugging anything that glows in your bedroom, suggests Dave Asprey, author of Head Strong. Even slight traces of light can trick your brain to stay alert and awake.
