03/06/2021
Several patients in the past few months have asked about memory issues and aging brains. And I really think SO much of this has to do with stress, sleep issues, excess alcohol use, poor choice of foods/constant snacking, social isolation ... ALL the things that have been a hallmark of 2020. Below is some great info about the brain and how best to maximize it as we age:
- About 60% of your brain is fat. This makes your brain the fattest organ you have and this fat is essential for your brain to function. Your brain requires fat for energy. Although your brain makes up only about 2% of your body weight, it uses a whopping 20% of the energy your body produces just to function normally. Fat is necessary to create brain cell membranes and produce neurotransmitters. Plus, it serves as the raw material to make hormones. Most Americans have an Omega-3 to Omega-6 ratio of 1:15, when it should be in the range of 1:1 or 1:4. And Omega-6 fats in excess tip the scale toward inflammation. We need to work hard to avoid Omega-6 fats and increase Omega-3 fats in this country. Why? Our food is overly processed and cooked in inflammatory (read cheap) oils.
- Two areas of your brain especially prone to age-related shrinkage are the hippocampus and the prefrontal cortex. These are important parts of the brain when it comes to memory, learning, and other complex mental activities.
- Your brain shrinks by about 5% per decade after you hit age 40. And over 60% of people middle-aged and older suffer some degree of memory impairment - forgetting where you put your keys, why you walked into the room, or someone's name.
Here are seven simple and natural tips to rejuvenate and nourish your brain:
1. Eat Brain-Healthy Foods and Stay Hydrated
Eat a diet loaded with fresh fruits and vegetables, nuts and seeds, beans, olive oil, avocados and wild-caught fish. These are great natural sources of Omega-3s. Avoid packaged foods and eating out as these are going to be the biggest sources of Omega-6s. And don’t forget to drink enough water. When your brain becomes even mildly dehydrated, it cannot operate at peak performance.
2. Take Steps to Maintain Your Optimal Weight
The latest research indicates that being significantly overweight can multiply your risk for cognitive decline as you age.
3. Avoid Chronic Stress
Some stress in your life is inevitable. But severe or chronic stress can speed up shrinkage of your brain and cognitive decline. So find a good relaxation method that works for you. Try meditation, yoga, tai chi, or prayer. PRIORITIZE YOURSELF!
4. Move, Move, Move
Just 20-30 minutes of moderate physical exercise most days of the week can make a huge difference. This could be brisk walking, riding your bike, swimming, or anything that gets your heart beating faster. Moderate exercise reduces inflammation in the brain (as well as the rest of your body).
5. Challenge Your Brain
You’re never too old to learn something new — whether it’s speaking a foreign language, taking a photography course, or mastering chess. Anything that stimulates your brain will also help strengthen your memory and help form new connections between nerve cells.
6. Invest in Your Social Relationships
A Harvard study found that people with the most active social lives had the slowest rate of age-related memory decline. So invest time and attention on your friendships and family connections; seek out interesting conversations with new people.
7. Consider Supplementing Your Diet With Brain-Loving Nutrients: Omega-3s, B vitamins, vitamin D. You can see my favorite neurosupportive supplements here: https://fullscript.com/patients
