What Steps Can You Take to Keep Your Brain Healthy?

If you are like most people, you’d really like to know how to keep your brain healthy as you age. Luckily, there are a few simple steps that can make a big difference, and the sooner you start, the better.

Following a Mediterranean Diet to Keep Your Brain Healthy:

We have been reporting on the benefits of the Mediterranean diet for decades. That’s because this eating pattern with lots of vegetables, olive oil as a primary fat and little red meat and sweets, is associated with lower risks for heart disease, diabetes and other chronic conditions. A new study from the Netherlands reinforces the value of a Mediterranean diet to protect your brain as well (American Journal of Clinical Nutrition, May 18, 2021).

The researchers recruited more than 3600 people between the ages of 45 and 75 years of age. They tested these volunteers’ global cognitive function, memory, cognitive flexibility and processing speed. As part of the study, the participants took the tests every five years for up to two decades. They also supplied detailed information on their eating behavior. As a result, the scientists could see how closely people were sticking to a healthy Mediterranean-style diet.

The authors report that a healthy diet “was associated with better cognitive function and less severe global cognitive decline.” The Mediterranean-type diet provides antioxidants, polyphenols and anti-inflammatory nutrients.

Previous Research on a Mediterranean Diet:

This is not the first study on the benefits of diet to help keep your brain healthy. One study investigated the Mediterranean diet among almost 4,000 older people living on the south side of Chicago (American Journal of Clinical Nutrition, March 2011). It showed you don’t have to live in Greece or Italy to benefit. Those who ate a Mediterranean-style diet had the slowest rate of cognitive decline.

The study followed volunteers for an average of 7.6 years, testing them every 3 years. The investigators point out that the Mediterranean-type diet involves moderate consumption of wine as well as olive oil. Such a diet is also high in fruit, vegetables, legumes and fish. If you would like to learn more about a Mediterranean diet, you can find details in our book, The People’s Pharmacy Quick & Handy Home Remedies.

Another Beneficial “Med”–Meditation:

While physical activity, a plant-rich eating plan and adequate sleep are critical to help keep your brain healthy, meditation is another simple but under-appreciated practice. In a recent review, the researchers focused on a meditative practice from the Kundalini yoga tradition (Journal of Alzheimer’s Disease, April 27, 2021).

Practitioners of Kirtan Kriya take 12 minutes to sing the meditation from start to finish. Daily practice activates specific regions of the brain, including the prefrontal cortex, the frontal lobe and the anterior cingulate gyrus. These areas are important for memory and cognitive function. According to the authors, this meditation practice can improve spiritual fitness. In addition, meditation can reduce stress as well as help people with improved memory, mood and brain function. They expect that meditation can counteract the negative impact of stress on the aging brain.