For a Healthy Brain

Sleep more. Poor sleep temporarily impairs cognitive function. Lab studies suggest that chronic sleep deprivation increases the accumulation in the brain of beta-amyloid, a protein fragment that concentrates in the brains of people with Alzheimer’s disease.

Follow a diet rich in vegetables, fruits, fish and nuts. That dietary pattern describes the Mediterranean diet, which has been shown to protect against cognitive decline. When selecting nuts, consider walnuts, which are packed with healthy oils and antioxidant compounds called polyphenols that show promise in maintaining brain health.

By the way, when we refer to the Mediterranean diet, we’re not talking about cheesy lasagna and meatballs. Meat and dairy are loaded with saturated fats, which studies link to dementia. And pasta is typically made from refined carbohydrates (white flour), which raises blood sugar levels more quickly than do complex carbs. A 2013 study found that high blood sugar levels—even among people without diabetes—correlated with dementia risk.

.Try some herbs. Studies show that concentrated leaf extracts of Ginkgo biloba improve cognitive performance and behavior in elders with dementia. A 2014 study found that ginkgo boosted the benefit of medications commonly used to treated Alzheimer’s. Other studies have not shown ginkgo prevents Alzheimer’s. A 2014 analysis of nine studies judged that the Indian herb Bacopa monnieri can improve cognitive performance in healthy older adults. A 2006 study showed improvement in age-related memory impairment with bacopa. Research hasn’t yet shown whether this herb can prevent or treat dementia.

Stimulate your brain. In general, mentally stimulating activities — reading, writing, following current events, learning languages, playing music, solving puzzles — build cognitive reserve, which delays memory loss. While preliminary studies suggest that braining training games hold promise, scientific reviews ask for further research. Studies show that some brain training games can improve cognitive function in healthy young adults and healthy older adults.

Healthy Brain Matters