Brain health: ways to keep your grey matter fighting fit

In our hectic world of information overload and ever-present stress, the significance of brain health is often overlooked. A healthy brain, however, is key to a fulfilling life. Not only does it protect against neurodegenerative diseases such as dementia, it also influences our cognitive performance, emotional state and quality of life.

According to recent studies, up to 40 per cent of dementia cases are preventable. In this article, I’ll give you five important tips on how you can boost your brain health. To help me out, I asked author, certified memory trainer and biomedical analyst, Petra Binder, for advice. Having worked as a researcher for many years, Binder now shares her knowledge as a conference speaker and expert in memory and concentration (website in German).

As she says: «Promoting brain health should be a lifelong process. The tips below aren’t just relevant to older readers – people of all ages should take them on board. After all, a healthy brain is the key to a fulfilling life. Adopting this holistic approach can also improve your quality of life. The benefits are long term.»

Eat healthily and drink plenty of water

Nutrition plays a crucial role in brain health. A balanced diet rich in fruit, vegetables, healthy fats and lean protein provides your brain with the nutrients it needs. Omega-3 fatty acids, found in walnuts, fish e.g. salmon or cold-pressed oils e.g. linseed or walnut oil, are particularly beneficial for cognitive function.

Antioxidants in berries and green vegetables protect the brain from harmful free radicals. Your brain also loves it when you drink enough water. A dehydration level of just two per cent can cause concentration problems and memory impairment. So try to eat a varied, regional, seasonal and colourful diet, and ensure you drink two litres of water per day.

Improve blood flow to your brain by exercising

Regular physical activity promotes blood flow to the brain and supports the formation of new nerve cells. And you don’t need to become a hardcore fitness nut to reap the benefits. Even going for a daily walk or doing gentle exercise can help keep the brain healthy. Getting active also increases the production of neurotransmitters such as serotonin, which improve your mood.

Take on intellectual challenges and get enough social interaction

The brain needs mental stimulation to stay healthy. So learn new skills, solve puzzles, read books or play games that get you thinking. Social interaction is also hugely important, with socially active people often carrying a lower risk of dementia. Conversation, debate and the exchange of ideas promote mental flexibility.

Get enough sleep and manage your stress

Sleepless nights don’t just leave you feeling drained – they also damage your brain. Restful sleep is essential for brain health because while you’re asleep, toxins are removed and neuronal pathways are strengthened. By contrast, a lack of sleep can lead to memory problems and increase susceptibility to mental illness.

Stress, too, can negatively impact your brain. To mitigate it and boost brain health, practise relaxation techniques such as meditation, yoga or breathing exercises.

In other words, turn off the TV more often, put your smartphone away and do something that’ll really benefit you instead.

Get regular check-ups to reduce your risk of dementia

Early detection and treatment of health problems such as high blood pressure, diabetes and obesity is key in reducing the risk of dementia. These conditions can impair brain health but regular medical check-ups and a healthy lifestyle can help keep the risk factors under control.

A holistic approach to brain health means considering not only physical, but also mental, emotional and social factors. Self-management plays a crucial role here, as you’ve got to be intentional about designing your lifestyle. Plan and organise tasks, set priorities and make time to regularly reflect on your well-being. Try to identify and manage your stressors and strengthen your emotional resilience. Your brain will thank you for it.