7 Top Tips To Fight Brain Aging - Herbs Info

7 Top Tips To Fight Brain Aging

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If the brain is damaged, the rest of the body cannot function properly; creating problems in breathing, circulation, and digestion, to name a few. [1] However, like other parts of the body, brain tissue is affected by the wear and tear of aging. This can manifest as memory and learning disabilities in the later stages of life and even as Alzheimer’s Disease. Here’s our research and tips on combating brain aging:

1 – Exercise
Although you may think this tip redundant, exercise plays a large part in keeping our bodies healthy – that includes the brain! During exercise, the cardiovascular system is very active, promoting circulation and oxygen delivery all over the body. Given that concept, exercise helps promote perfusion of the brain tissue which can keep it functioning at optimal levels. [2] Exercise has also been proven to reduce stress levels in the body, which can help keep a person mentally and emotionally healthy. [3]



2 – Have A Healthy Diet
A healthy diet is one of moderation – none of the “no fat”, “no salt”, or “no sugar” slogans proclaimed by “healthy” foods and diets. In reality, a healthy diet is an adequate intake of carbohydrates, protein, fats, vitamins, and minerals to fulfill the body’s daily needs and reserves.

3 – Eat Walnuts
The nut that looks like a brain is actually good for the brain! Poulose, Miller, and Shukitt-Hale’s study revealed that an intake of walnuts was able to improve cognitive health, as well as improve cardiovascular health. [4]

4 – Keep Mentally Active
When you don’t use a bike often, the wheels begin to rust, making it harder to use. The same applies to the brain and its cognitive health. If you don’t remain mentally active, you brain’s cognitive health may begin to decline even in the absence of neurodegenerative diseases. Play chess, converse with your friends and loved ones, and deliberately perform other mentally stimulating activities to keep your wheels from getting rusty.
A recent study in 2015 used a concept called Memory Banking in their experiment, where participants were instructed to share their life story and future plans and aspirations. MB workshops were conducted in a span of 12 years, with results revealing significantly improved mood and cognitive performance of aging participants through the years. [5]

5 – Co-enzyme Q10 Supplementation
CoQ10 supplementation is one of the foremost supplements for brain health. A lot of dietary supplements claim to improve memory and learning skills but none appear to work as well as CoQ10. According to Shetty, Forster, and Sumien, their study in 2013 revealed that the high intake of the coenzyme was able to improve spatial learning and reduce oxidative damage in the brain of adults and the elderly. Combined with Vitamin E, the effects of CoQ10 are even further potentiated. [6]

6 – Gingko Biloba Supplementation
Another popular dietary supplement for improving brain health is Gingko Biloba. For hundreds of years, Gingko Biloba was believed to prevent decline of brain function and memory. Today, studies have been proving this idea correct. A study published in 2011 revealed the intake of Gingko Biloba Extract was able to significantly improve the working memory of the study participants. [7]



7 – Other Simple Tips From The Alzheimer’s Association The Alzheimer’s Association also advise these other important tips to keep healthy: Regularly get medical check-ups – that includes getting diagnostics and examinations done; Manage any co-morbidities such as diabetes and hypertension; Don’t smoke. If you smoke, stop; Take time to relax. Stress is never good – it affects our physical and mental health negatively; Drink alcohol in moderation; If you are concerned with an mental health issues like anxiety and depression, don’t be afraid to seek medical help. [8]

Bonus: Check out our list of the Top 20 Best Foods For Your Brain.

Also this is worth a read: New Study Finds Heavy Cell Phone Use Can Increase Your Risk Of Deadly Brain Cancer by 300% – Plus Four Simple Tips For Increased Safety

There is no specific age when to start being concerned with your brain health. Start as early as your twenties – earlier is better – and be mentally healthy for years to come.

References:

[1] National Institute of Neurological Disorders and Stroke (2014). Brain Basics: Know Your Brain. http://www.ninds.nih.gov/disorders/brain_basics/know_your_brain.htm
[2] MacIntosh, B., et. al. (2014). Impact of a Single Bout of Aerobic Exercise on Regional Brain Perfusion and Activation Responses in Healthy Young Adults. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3885687/
[3] Takacs, J. (2014). Regular physical activity and mental health. The role of exercise in the prevention of, and intervention in depressive disorders. http://www.ncbi.nlm.nih.gov/pubmed/25569828
[4] Poulose, S., Miller, M. & Shukitt-Hale, B. (2014). Role of Walnuts in Maintaining Brain Health with Age. http://jn.nutrition.org/content/144/4/561S.long
[5] Zanjani, F., et. al. (2015). Memory Banking: A Life Story Intervention for Aging Preparation and Mental Health Promotion. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4330240/
[6] Shetty, R., Forster, M. & Sumien, N. (2013). Coenzyme Q(10) supplementation reverses age-related impairments in spatial learning and lowers protein oxidation. http://www.ncbi.nlm.nih.gov/pubmed/23138632
[7] Silberstein, R., et. al. (2011). Examining Brain-Cognition Effects of Ginkgo Biloba Extract: Brain Activation in the Left Temporal and Left Prefrontal Cortex in an Object Working Memory Task. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166615/
[8] Alzheimer’s Association. http://www.alz.org/



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1 Comment

  • By Theodore Taylor, June 6, 2015 @ 8:46 pm

    Great stuff!

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