Your main mental focus, at the moment, is probably taking some much-deserved PTO from work and resting, or it might be getting the kids to all of their activities or caring for aging parents with cognitive decline. Most likely, you’re not thinking about your own brain health quite yet… but you should be.
Recent research from Johns Hopkins University found that preventative brain health strategies in midlife could actually help prevent or delay dementia diagnosis later in life. That said, there are some simple things you can do to protect your brain and keep your cognitive function as fresh as possible, according to Dr. Kellyann Niotis, a preventive neurologist specializing in risk reduction strategies for conditions like Alzheimer’s.
Here are her top five tricks for boosting brain health that you can start right now.
1. Slot in Some Daily Movement
The first and most important brain health tip, according to Niotis, is to get regular exercise, which can help your mood in the moment and may reduce the risk of cognitive decline.
“It doesn’t have to be intense. It just has to be consistent,” she says. Niotis recommends getting out for a daily walk. If you can get in a cardio class or strength lifting class, even better. It can be whatever works for your schedule, as long as you’re moving every day.
2. Get Your Levels Checked
Brain health is related to a couple of biomarkers that are important to get checked regularly: cholesterol, blood pressure and glucose levels.
“These things start to creep up in midlife, and they are a massive contributor to cognitive decline and dementia later in life,” says Niotis. Make sure you’re checking in with your doctor regularly to get accurate measurements of these levels.
3. Prioritize Social Connections
It’s true: regularly scheduled hangouts with friends in midlife are good for your health. Having a cup of coffee with a friend or making dinner plans helps keep your brain sharp, especially because you’re cognitively engaged in conversations and catching up.
“It will do your brain wonders in the end,” says Dr. Niotis.
4. Eat Plenty of Fatty Fish
Make sure salmon is on the menu at least once per week (some other fatty fish include mackerel and sardines).
“Omega-3s, through fatty fish, are so important for supporting our brain cell membranes. They help support neurotransmitter production and are involved in transporting lipids throughout the brain,” says Niotis.
As you move toward midlife, the body begins to have a more difficult time absorbing certain nutrients, so brain-supporting compounds like extra omega-3 fatty acids should become even more of a priority, she says.
5. Stay Up-to-Date on Your Vaccines
There are some hidden connections between neurological health and vaccines, so it’s important to keep up with regular vaccines for a variety of preventative reasons.
“The shingles vaccine, in particular, is recommended for women (and men) over the age of 50,” says Niotis. “It has been shown that the shingles virus may trigger neurodegenerative disease pathology, so it’s always a wise decision to stay on top of all recommended vaccines.”
