Brain health is a state of physiological functioning across various areas such as motion, cognition, sensation, and behavior, which together allow an individual to realize their full potential. Today, we know that different factors throughout life can significantly influence brain health, both positively (protection) and negatively (disease).
Age is a strong determinant of brain health. Like other organs, the brain undergoes age-related changes. However, in some cases, these changes are associated with progressive deterioration in cognitive function that affects memory, thinking, and learning capacity. This condition is often referred to as Mild Cognitive Impairment, which in most cases precedes Alzheimer’s disease, the most frequent cause of dementia. Growing evidence suggests that age-related cognitive decline can be delayed or, in some cases, reversed by following the six pillars of lifestyle medicine:
Cardiovascular Health: The same risk factors known for cardiovascular disease are now considered valid for dementia. They include hypertension, diabetes, obesity, high cholesterol, and smoking. All of these can be corrected or at least controlled by appropriate pharmacologic therapy and dietary approaches.
Diet. We are what we eat. Abundant evidence shows that a diet rich in fruits, vegetables, and grains, but low in sugar and animal fat, is an excellent way to keep our brain healthy and reduce, or at least slow down, age-related cognitive decline. Avoid packaged and super-processed food as much as possible, as they can negatively influence brain health.
Socialization: Isolation is a new risk factor for dementia. Studies show that there is a connection between increasing social relationships and preserving good brain function. Individuals with strong social bonds are less likely to develop cognitive impairment, making it crucial to start or maintain a rich social life by participating in various activities that require interaction with others.
Brain exercise: Mental exercise is just as critical as physical exercise in keeping our brains fit and healthy. Mental exercises, such as reading or playing games, may improve our brain’s functioning and even promote new brain cell growth, decreasing our likelihood of developing cognitive decline and dementia.
Physical activity: People who exercise regularly have a lower risk of developing Alzheimer’s disease. There’s no need to hit the gym, but a 20-minute walk every day is enough to maintain brain health. Exercise improves blood flow and memory, stimulating chemical changes in the brain that enhance learning, mood, and thinking.
Sleep: Get enough sleep regularly. Poor sleep quality and sleep disorders, such as insomnia, sleep deprivation, and obstructive sleep Apnea, are associated with a higher risk of cognitive impairment. Targeting sleep quality is a good measure of preventing neurocognitive disorders.
Lastly, remember that it is "never too early, never too late" to follow the 6 pillars of brain health, to reassess and perhaps realign some of our daily routines to be consistent with them. By doing so, we will certainly show love to our brain!
Domenico Praticò, MD, holds the position of the Scott Richards North Star Charitable Foundation Chair for Alzheimer’s Research and serves as a Professor and the Director at the Alzheimer’s Center at Temple, as well as a Professor of Pharmacology at Lewis Katz School of Medicine at Temple University.
For more information on the research conducted by Dr. Domenico Pratico, please visit this link.
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Stay updated with the work happening at Dr. Domenico Pratico's lab by visiting the Pratico Lab website.
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