5 Steps to Maintain Brain Health

What everyone fears the most when it comes to aging is losing brain function. Maintaining cognitive ability well into old age is achievable. It isn’t just due to genetics, say the experts. A lot has to do with how you live, what you eat and who you socialize with.

As a caregiver for an aging family member or loved one, it’s important not only for your loved one to stay happy and healthy to maintain brain fitness, it’s important for you too! Stress is known to affect your brain’s functioning because stress increases cortisol levels in your bloodstream, and according to a study published in Neurology, higher cortisol levels could lead to early cognitive losses and brain shrinkage.

It’s possible to lower stress and reduce your cortisol levels, however it takes a concerted and ongoing effort. By taking control of their own stress and trying some of the tips below, caregivers can help maintain their brain health and their loved one’s brain health at the same time.

1. Reduce sugar usage. By putting away the sugar bowl and eliminating added sugar to the foods you eat, you can make a huge difference in your brain health. But if you want to be even more careful, look at the prepared foods you eat and only select foods with little or no sugar in the list of ingredients. Studies show the harmful effects of sugar on the brain include slowed cognitive function and deficits in memory and attention.
2. Follow the Mediterranean diet. The Mediterranean diet has gotten a lot of press for increasing the lifespan of those who follow it closely, but it’s also a great diet for brain health. The diet contains large amounts of fruits, vegetables, olive oil, legumes, and moderate amounts of wine, dairy and fish. Red meat and poultry are only allowed in limited amounts. The scientific journal Neurology published a study showing older adults following the Mediterranean diet retained more brain volume over a three-year period than those who did not.
3. See your primary care physician on a regular basis. This tip is important for both caregivers and their loved ones, because according to the National Institutes for Health, taking care of your overall health will keep your brain healthy too. NIH recommends getting all health screenings, vaccines and tests recommended for your age group so you are in good health. Having a primary care physician managing your physical health will help prevent health problems like diabetes, high blood pressure and high cholesterol, which all affect brain health.
4. Get plenty of quality sleep. Lack of sleep adversely affects both physical and mental health, and it can have a profound effect on your cognitive abilities. Studies show that sleep problems can lead to trouble with memory, concentration and other cognitive functions. Lack of sleep also impacts everyday life, causing stress to the immune system, making it easier to catch colds and harder to fight off illness.
5. Stay as social as possible. While it’s been difficult to stay social during a pandemic, studies show that social isolation can lead to depression and cognitive decline in older adults. Both caregivers and their loved ones need to keep those social connections active, whether in person or via other modes like Zoom or Facebook, etc. This is so important because a lack of social connections is directly related to anxiety and other psychological issues.

If you notice a lack of engagement or signs of depression in your loved one, alert their primary care physician immediately, and discuss ways you and your family can help. Depression is not a normal part of aging, and should not be treated as such. As a caregiver, maintaining your own brain health is important too.  Taking care of yourself is critical because your loved one depends on you to be at your best, both physical and mentally.