As we age, our brains start to work less efficiently.
But as we are all living longer, our brains need to remain healthy for longer.
Dr Sabina Brennan gives us her tips on how to keep your brain younger…
We all know a good night’s sleep sets us up well for the day ahead.
‘Sleep is an investment in your future that costs you nothing,’ says Dr Sabina.
After a good night’s sleep we feel energised, in a good mood and ready to take on most challenges.
But a bad night’s sleep can leave us sluggish, irritable and forgetful.
It’s also been linked with dementia later in life.
One in 3 of us suffer from poor sleep and not getting enough can increase your risk of conditions such as obesity, heart disease and diabetes.
(Image: iStockphoto)
Sleep hacks
Here’s how you can cherish your sleep…
● Unwind before bed by having a bath, listening to relaxing music, or doing gentle stretches.
● Manage light exposure. Dim the lights or use a side lamp, and limit screen time.
● Be more active during the day. Go for a walk, or dance to some music.
● Quit smoking. Speak to a healthcare professional about ways to give up.
● Avoid caffeine in the evenings. Have a herbal tea or go for decaf instead.
● Avoid alcohol. If this is difficult, dilute each glass with something non alcoholic.
(Image: Getty)
Shake things up a little… or a lot!
Apparently, by middle age our brains coast along on autopilot, happily taking the easy road with no ‘out of the ordinary’ challenges.
In order for our brains to fully function, we need to do something different – and ideally with different people.
We should keep on learning and be as active as possible.
Nothing too wild, just something different from the norm.
Like reading a book, doing a puzzle, learning to play an instrument, surfing the internet, going down the pub, or getting some exercise.
Shake up your routine, so your brain has to work harder.
Try: Sign up to a class at your local college, take up an exercise class once a week, go to your local pub quiz, or join a bridge club.
Manage your stress levels
Here are some surprising signs you could be stressed…
You feel forgetful; have lost your sense of humour; your eating habits are unhealthy; you’re sleeping badly; and you are all work and no play.
According to an American study, stressful events in life, such as the death of a loved one, divorce or being fired, can age the brain by at least four years.
Although the research could not establish any direct link between stress and an increased risk of dementia, stressful experiences are known to have an impact on brain function, which could then lead to dementia in the longer term.
Try: Activities to help alleviate your stress levels
● Gardening. Summer is nearly here, so it’s the perfect time to get out and potter around the garden.
● Try yoga, meditation or mindfulness, all known to help relax the body and mind.
● Reading has been shown to actively ease tensions in your muscles and heart.
● Listen to some music. Play your favourite songs, sing along loudly and get up and dance, or just sit back and relax.
(Image: Getty)
Two surprising things that could be damaging your brain
AIR POLLUTION:
Fine particles of pollution can enter the body through the lungs, and long-term exposure can put you at a higher risk of developing Alzheimer’s and Parkinson’s.
Avoid exercising in pollution hotspots, and walk rather than drive, as traffic fumes can be five times greater in a car than outside.
Try: Check the air quality in your area on the British Lung Foundation’s map – CLICK HERE
EXCESS WEIGHT:
From 40, we lose white matter from our brains, which is essential for transmitting messages.
Being overweight speeds up this loss.
(Image: Getty)
Give your heart some love
‘If you look after your heart your head will follow,’ says Dr Sabina.
‘The brain relies heavily on the heart and the vascular system to do its job efficiently.
Brain wasting is closely related to cardiovascular disease, obesity and diabetes.’
Top tips for optimum heart health:
● Check your blood pressure.
● Control cholesterol.
● Skip on the salt.
● Stay hydrated.
● Attain a healthy weight.
● Reduce sugar.
● Watch what you drink.
● Quit smoking.
TOP 10 FOODS TO BOOST BRAIN ACTIVITY
We need to maintain a healthy, balanced diet for a healthy brain.
Here’s how these foods help…
Wholegrains – found in bread, cereal, rice and pasta – are known to improve concentration.
Oily fish may improve brain function.
Blueberries boost short-term memory.
Tomatoes ward off damage from free radicals.
Eggs delay brain shrinkage.
Blackcurrants may reduce anxiety.
Pumpkin seeds enhance memory and boost mood.
Broccoli improves brain power.
Sage improves memory.
Nuts promote healthy brain function.
100 Days to a Younger Brain: Maximise your memory, boost your brain health and defy dementia by Dr Sabina Brennan, £7.91 by Orion Spring.
