11 Risk Factors That Destroy Your Brain | Dr. Daniel Amen on Health Theory
There is strong evidenceTrusted Source that brain health and cardiovascular health are closely connected, so damage to the heart and vascular system can negatively affect the brain.
- blood pressure
- cholesterol
- blood sugar
- level of exercise
- diet
- body weight
- smoking status
According to the AHA, hypertension (high blood pressure), high cholesterol, high blood sugar, a sedentary lifestyle, a poor diet, a high body mass index (BMI), and smoking all place cardiovascular health at risk.
“Primary care is the right home for practice-based efforts to prevent or postpone cognitive decline,” notes Dr. Lazar. He goes on to explain:
“Primary care professionals are most likely to identify and monitor risk factors early and throughout the lifespan. Prevention doesn’t start in older age; it exists along the healthcare continuum from pediatrics to adulthood. The evidence in this statement demonstrates that early attention to these factors improves later life outcomes.”
Poor sleep, which can result from various sleep disorders, also has ties to different forms of cognitive decline. The experts state that many observational studies have confirmed this association, giving the example of research showing that insomnia can contribute to vascular dementia.
In another study, “age-related hearing loss was associated with both cognitive impairment and dementia,” the statement notes.
Experts have also identified a link between less education and cognitive decline. Conversely, a higher level of education appears to help protect and maintain cognitive abilities, and there has even been some evidence to suggest that it might “lead to greater cognitive reserve, which enables people to maintain cognitive function despite brain pathology.”
A 2017 studyTrusted Source found that people with high levels of omega-3s had increased blood flow in the brain. The researchers also identified a connection between omega-3 levels and better cognition, or thinking abilities.
These results suggest that eating foods rich in omega-3s, such as oily fish, may boost brain function.
Examples of oily fish that contain high levels of omega-3s include:
- salmon
- mackerel
- tuna
- herring
- sardines
People can also get omega-3s from soybeans, nuts, flaxseed, and other seeds.However, a 2018 study in humans also supports the brain-boosting effects of dark chocolate. The researchers used imaging methods to look at activity in the brain after participants ate chocolate with at least 70 percent cacao.
A 2014 reviewTrusted Source notes that the antioxidant compounds in berries have many positive effects on the brain, including:
- improving communication between brain cells
- reducing inflammation throughout the body
- increasing plasticity, which helps brain cells form new connections, boosting learning and memory
- reducing or delaying age-related neurodegenerative diseases and cognitive decline
Antioxidant-rich berries that can boot brain health include:
- strawberries
- blackberries
- blueberries
- blackcurrants
- mulberries
A 2014 studyTrusted Source found that a higher overall nut intake was linked to better brain function in older age.
Nuts and seeds are also rich sourcesTrusted Source of the antioxidant vitamin E, which protects cells from oxidative stress caused by free radicals.
As a person ages, their brain may be exposed to this form of oxidative stress, and vitamin E may therefore support brain health in older age.
A 2014 reviewTrusted Source found that vitamin E may also contribute to improved cognition and reduced risk of Alzheimer’s disease.
The nuts and seeds with the highest amounts of vitamin E include:
- sunflower seeds
- almonds
- hazelnuts
Fully exploring vitamin E’s effects on the brain will require further research
https://www.medicalnewstoday.com/articles/324044#whole-grains