5 Ways to Support Brain Health†

Quick Health Scoop

• Everyone will experience some symptoms of an aging brain in their life as physical changes in the brain occur.
• There are actions you can take to feel empowered to support your brain health regardless of how old you are right now.
• Consider strategies like increasing your activity level, focusing on your nutrition, socializing more, caring for your teeth, and engaging with others in the name of brain health.

It’s completely normal for the body and mind to slow down a bit as we get older. However, the good news is that there are a variety of things you can do to help preserve the health and functionality of your brain. In fact, it’s never too late (or too early) to start implementing healthier lifestyle habits to support your brain. Consider how you can make space for these 5 smart strategies for brain health in your routine. 

1.  Challenge your mind

We live in a culture of increasing convenience. While this is nice for getting more things done, convenience doesn’t stimulate your brain, which turns out to be an important aspect of protecting brain health as we get older. In fact, challenging the brain regularly keeps it sharp. The brain begins to shrink around your 30s and 40s. The number of connections, or synapses, between neurons also decreases, which can affect your ability to learn and retain information.

Some brain volume change is a normal part of the aging process. However, you can help your brain form new neuronal connections by allowing it to be challenged. Changing your environment or otherwise retraining your brain to think through and solve new problems is key for protecting your brain from age-based decline. [1] [2]

Consider the following challenges you can offer your brain:

• Doing mental math versus using a calculator
• Learning a new language
• Taking a dance, art, computing, or other skills class
• Try a new hobby, such as crocheting, pottery, or origami
• Learn to play an instrument
• Do crosswords, sudoku, or other brain games
• Drive somewhere without using your navigation
• Take a new route to a familiar destination

2. Move your body

Regular exercise has numerous physical benefits, such as supporting your heart and respiratory health, increasing strength and muscle mass, improving endurance, supporting healthy body weight, and promoting stronger bones. It’s also great for mental wellness, encouraging self-confidence and triggering the release of hormones that lift the mood.

Aim to move for at least 30-60 minutes five days per week. If you’re not already used to exercising that frequently, it can take some time to form this new habit, but eventually, it will be second nature.

Not sure where to start? Here are some ideas:

• Group fitness classes
• Yoga and stretching
• Joining a local recreational sports league
• Strength and resistance training
• Jogging
• Climbing stairs
• Walking your dog or with a group of friends
• Bicycling or rollerblading

As you become more active, don’t forget to make room for intentional rest days. Getting enough rest, including quality sleep, is critical to allow your brain and body to rejuvenate and repair.[3]

Learn More: 6 Benefits Of Cardio: Why It's Important

3. Get more plant-based nutrition

Much of the standard Western diet is based on ultra-processed foods and animal products that may be high in sodium, saturated fat, and added sugar. These types of foods also tend to lack important nutrients like fiber, antioxidants, certain essential fatty acids, and an array of vitamins and minerals.

Get back to eating foods as close to their natural form as possible. The easiest way to do this is to focus on whole plants, such as fruits, vegetables, nuts, seeds, grains, and legumes. Plant-rich diets like the Mediterranean eating pattern may help improve frontal executive function and support the aging brain. [4] [5]

Here are some ways to add more foods for brain health to your day:

• Toss greens into pasta dishes, soups, and sandwiches, or enjoy a side salad with your dinner
• Make smoothies packed with nutrient-rich plant foods like berries, greens, and seeds
• Swap plant milk instead of dairy for coffee, baking, cereal, and smoothies
• Use crumbled tempeh or lentils instead of ground beef for chili, tacos, and Sloppy Joes
• Snack on fresh fruit and vegetables served with hummus, guacamole, or salsa

You might also consider certain brain health supplements depending on the details of your diet. For example, if you don’t regularly consume fatty fish, consider an Omega-3 supplement with a  minimum ratio of 60:40 EPA:DHA (EPA needs to be 60% or higher) AND At least 1000mg/d of EPA , as DHA may help support a healthy brain, and this ratio of EPA+DHA may help support a healthy mood. † [6] [7]

A Vitamin B12 supplement may also be worth considering, especially if you follow a fully plant-based diet, as Vitamin B12 can help support a healthy brain and nervous system. [8] Additionally, many people may benefit from supplemental Choline, a nutrient found in meat eggs, and a few plant foods that may help support brain health and normal mood. Your brain and nervous system need it to regulate memory, mood, muscle control and other functions.† [9] [10]

Learn More: Fish Oil vs. Omega 3, Explained

4. Engage in community

Staying socially active, with a small group of friends or larger communities you can be involved with, is important for feelings of connection and contribution. Being isolated can encourage low mood and loneliness, which has been found to promote cognition decline and memory loss. [11]

Consider these ways to stay engaged with others:

• Plan a weekly coffee meet-up with close friends
• Maintain a text chain with friends where you can share support and ask for encouragement
• Volunteer at a local shelter or food bank
• Join a local church community
• Sign up for a club that meets regularly
• Get to know your neighbors

5. Maintain dental hygiene

If you’re like many adults, you might be good about brushing your teeth but skip out on flossing until the dentist asks you how often you’re doing it. You may have heard that regular flossing is like weightlifting for your gums, but did you know it’s also important for your brain?

Research suggests that when we don’t take great care of our oral health, including brushing and flossing regularly, it can increase the risk of impaired cognition with age. This appears to be linked to conditions like cavities, gingivitis, and tooth loss. [12]

While the exact reason why is unclear, some researchers suggest that poor oral hygiene increases harmful bacteria exposure, nutritional deficiencies, and inflammation, promoting beta-amyloid plaques in the brain. [13] [14]

Try to remember to:

• Brush your teeth thoroughly at least twice daily
• Floss daily to remove particles from the gums between your teeth
• Consider a mouthwash to remove leftover potentially harmful bacteria
• See your dentist at least once per year, even if you don’t have complaints

You only get one brain, so let’s take care of it! The fact is that all of us are going to age and experience a slowing down of our minds and bodies to some degree. However, there are plenty of things you can start doing right now to help keep your brain in the best shape possible. Some great places to start include staying physically active, challenging your brain, eating more whole plant foods, practicing oral hygiene, and engaging in your communities.

Learn More About Nutrition For Brain Health:

• 9 Foods With Vitamin B6
• 12 Foods High in Choline
• Omega 3-6-9 Benefits & Differences: A Complete Guide To Omega-3, Omega-6, And Omega-9
• Top 8 Benefits of Vitamin B6

Follow @NatureMadeVitamins on Instagram for new product news, healthy tips, and more.

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

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