What makes a healthy brain? The combination of diet, sleep and exercise can assist brain health and longevity. Read more about these healthy habits below. brainhealth mind sleep exercise
shows that a Mediterranean diet in particular improves cognition. This includes ample fruits and vegetables as well as nuts, seeds, legumes, whole grains, fish, olives and olive oil, meats eaten in small portions and red wine in moderation. On the other hand, excessive alcohol is a “direct hit” to cognition, she says. Over time, drinking too much is one of the worst things you can do for brain health because it damages tissue and brain cells.
Additionally, as with a Mediterranean diet, exercise promotes blood flow to the brain and reduces inflammation in the body, both of which are important for good brain function. When the arteries aren’t running as efficiently that means that brain tissue may become damaged. “It’s like having a car accident that blocks the flow of traffic, when your arteries are filled with bad fats and cholesterol the brain cells won’t get the oxygen they need. And once the brain tissue is damaged, it won’t recover,” says Benabou.Beyond diet and exercise, the other big piece of the brain health puzzle is sleep, says Benabou. While we’re snoozing, the lymphatic system cleans the metabolites that have accumulated on the brain during the day.
Those with sleep apnea need to be particularly vigilant. “Sleep apnea can be harmful to the brain and increases the risk of stroke and heart attack if not managed by a health care provider,” says Rosado. Sleep apnea can break down the blood-brain barrier that keeps bacteria from reaching the brain and doing permanent damage.
Research has also shown that remaining socially active as you age helps keep your brain in tip-top condition. Loneliness can set off the brain’s “fight or flight system” because when we’re alone we go into self-preservation mode and evidence suggests that this stress decreases neural connectivity in theCertain brain diseases are spontaneous and not dependent on lifestyle, but we can do a lot to protect our brains, says Rosado.
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