11 Lifestyle Changes for

Tips from Dr. Todd Kuether

Healthier Brain Function

Ever feel like you’re losing it?

Here are 11 things you can do to keep your brain young and healthy:

Lots of us have “senior moments,” but if you are forgetting things more and more often, you might be concerned for your cognitive function. Every brain changes with age, but mental impairment is not inevitable!

Practice Mental StimulationResearch suggests that mental activity stimulates new neural pathways and may even help generate new brain cells. When you do things like math problems, crosswords, and logic puzzles, you’re developing neurological “plasticity” and a functional reserve that will hedge against cell loss in the future.

Mental gymnastics alone are a great way to stay sharp, but you can do yourself one better by having a hobby that requires dexterity along with mental effort, like painting, knitting, and other crafts.

Get More ExerciseWhen getting regular exercise, studies show that your body brings more oxygen-rich blood to the part of your brain that is responsible for logic. Physical exercise also encourages the development of new nerve cells and increases the connections with brain cells. All of this can make your brain more efficient and adaptive, and help maintain your sharpness as you age. Regular workouts will also lower your blood pressure and reduce mental stress, which

will help your brain as well as your heart.

Improve Your DietReduced caloric intake has been linked to a lower risk of mental decline in old age.

Whenever possible, try to avoid saturated fat and cholesterol from animal sources as well as trans-fatty acids from partially hydrogenated vegetable oils.

Get your BsFolic acid, B6, and B12 can help lower your levels of homocysteine, which has been linked to an increased risk of dementia. Fortified cereal, some grains, and green leafy vegetables are all good sources of B vitamins.

Lower Your Blood Pressure

Having high blood pressure in your 40s and 50s can increase your risk of cognitive decline as you reach your golden years.

Ask your primary doctor for specific advice on how you can improve your BP levels. This will likely include:

❏ regular exercise❏ a healthier diet❏ curbing sodium intake❏ reduced stress

Monitor and Control Blood SugarDiabetes has been identified as a strong risk factor for dementia. If you have diabetes or are at risk of developing it, you can fight it by exercising, staying lean, and eating healthy foods.

But if your blood sugar stays high, consult with your doctor about taking medication to achieve control.

Balance Your CholesterolThere are two kinds of Cholesterol; the good and the bad.

Having high levels of bad cholesterol (LDL) can increase your risk of dementia, as can having low levels of good cholesterol (HDL).

You can achieve the proper balance by maintaining a healthy weight, eating right, and avoiding tobacco. Your doctor may be able to prescribe medication if you need it.

Ask Your Doc About Low-Dose Aspirin

Observational research has found that long-term use of aspirin and other nonsteroidal anti-inflammatory drugs (NSAIDs) may reduce the risk of dementia by up to 50%. These studies are hopeful, but only preliminary. Researchers aren’t quite ready to recommend aspirin specifically for dementia.

Avoid Alcohol and TobaccoAlcohol abuse typically results in a major risk for dementia. If you do drink, make sure to stick with just one or two drinks per day. Drinking responsibly can actually have some neurological benefits, as studies have linked low doses of alcohol to a reduced risk of dementia in older folks.

It’s best to avoid tobacco in all its forms.

Tend to Your EmotionsIf you are depressed, anxious, or sleep-deprived, you would be likely to score poorly on a cognitive function test. A bad score can’t accurately predict your risk for decline in old age, but restful sleep and genuine peace of mind should always be a priority for good general health.

Wear a HelmetMany studies have proven that moderate to severe head injuries early in life can increase your risk of dementia in old age.

Many retired professional football players have been in the media raising awareness about the effects of repeated concussions, which for a lot of athletes begins in high school.

Each concussion increases the risk of cognitive impairment by a factor of 10.

Keep SocializingMaintaining strong social connections has been associated with lower blood pressure, prolonged mental acuity, and longer life expectancies. So, try to get together with your friends and family as often as possible. Better yet, get active with your loved ones, do puzzles together, and talk to them about what’s on your mind!

Thank You!

If you’re concerned about your brain health or the cognitive function of a loved one, contact a neurologist in your area for a consultation.

Brought to you by

Dr. Todd Kuether,

Director of Neurotrauma at Legacy Emanuel Hospital in Portland, Oregon.

KuetherBrainandSpine.com