4. Exercise

Exercise is usually associated with physical health, but whats good for your heart, like cardiovascular or aerobic exercise, is also good for your brain, says Dr. Pahlajani.

Anything that raises your heart rate for at least 30 minutes, four to five times a week, is great for your brain, she says. Not only does exercise increase blood flow and oxygen to the brain, but it also releases various brain-protective chemicals.

If someone doesnt have the time to get to a gym, she says things like taking the stairs instead of the elevator or parking further away from your destination to force yourself to walk are good ways to get your heartrate up. Diet and exercise will also help manage vascular health, such as blood pressure, cholesterol, and diabetes, all of which are big risk factors that can exacerbate cognitive decline and the onset of Alzheimers if they go unchecked or uncontrolled.

Most people have experienced how hard it is to focus or keep your attention if you dont get enough sleep. This is because sleep is the garbage truck for your brain, explains Dr. Pahlajani.

Sleep is when the body gets rid of toxins and replenishes itself, and its also a time when memory is consolidated, she says, adding that adequate sleep means getting seven to eight hours of uninterrupted sleep. When we dont get proper sleep, this can lead to memory, focus, and attention issues.

A lack of quality sleep may result in things like a person not being able to find their words, or it may feel like their memory is all over the place, leading to your brain feeling foggy the next day. This is why its a good idea to turn off electronics at least an hour before going to bed, and to see a doctor if you think you have a disorder like sleep apnea, where breathing is repeatedly interrupted during sleep, preventing you from getting deep, quality sleep.

There are many things besides Alzheimers that can cause the symptoms of memory loss, she says. This is why we test people for sleep apnea or other sleep disorders if theyve been diagnosed with Alzheimers, to fully understand the underlying cause of a persons memory problems.

Challenging your brain with puzzles or new skills is not the only way to strengthen or create neural connections, says Dr. Pahlajani. Socializing and interacting with people can cultivate neuroplasticity, which is the brains ability to change and adapt in response to life experiences.

This became even more evident during the pandemic, when Dr. Pahlajani saw a significant decline in cognition for patients who had early stages of memory loss when they didnt have social stimulation.

There is nothing that can match the new connections our brain makes when we are actually interacting with other humans, says Dr. Pahlajani. This means non-screen kinds of things. If you are going to take a class, for instance, take it in person, not online. Social engagement helps stimulate our brains to make new connections and stay healthy.

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6 Tips to Protect Brain Health - Health Matters