With ageing, neurodegenerative diseases like Alzheimer’s, Parkinson’s, and other types of dementia are one of the biggest threats to brain health. There is a genetic component to these diseases, but further research has shown that lifestyle can have a powerful influence on brain health. We spoke to Dr Avinash Kulkarni, Consultant Neurologist, Gleneagles BGS Hospital, Kengeri, Bengaluru, who explained ways to protect the brain from neurodegeneration.
Neurodegenerative diseases are intricate, multifaceted, and diverse disorders marked by a progressive deterioration of cellular and structural integrity in the brain. This decline results in impairments in cognitive function, motor skills, and behavioural activities, according to a 2024 study.
Diet: Fueling the Brain for Longevity
A healthy diet rich in vital nutrients plays a crucial role in brain health. The following dietary strategies have been associated with enhanced cognitive performance and a reduced risk of neurodegeneration:
The Mediterranean Diet
The Mediterranean diet, one of the most extensively studied for brain health, emphasises fruits, vegetables, whole grains, lean proteins, and healthy fats. Key components include:
- Omega-3 fatty acids: These heart-healthy fats found in fatty fish, like salmon, mackerel, and sardines, as well as walnuts and flaxseeds, help reduce inflammation and support cognitive function.
- Antioxidant-rich foods: Consume plenty of berries, dark leafy greens, and nuts. These antioxidant-rich foods eliminate free radicals and relieve oxidative stress, the primary driver of neurodegenerative diseases.
- Healthy fats: Olive oil and avocados promote vascular health, ensuring proper blood flow to the brain.
Minimise Processed Foods and Sugars
“Eating processed foods, refined sugars, and trans fats has been shown to contribute to inflammation and insulin resistance, both of which have been linked to cognitive decline. Limiting sugar and eating whole, unprocessed foods, help preserve brain function,” explained Dr Kulkarni.
Hydration Matters
Dehydration can affect cognitive performance. Drinking enough water keeps the brain operating effectively and wards off fatigue and confusion.
Also Read: Importance Of Sleep In Neurological Health: Expert Explains How Sleep Disorders Affect the Brain
Role of Exercise in Brain Protection
Regular physical activity plays a crucial role in maintaining brain health. Exercise increases blood flow to the brain, lowers inflammation and stimulates the generation of new neurons.
Aerobic Exercise
Activities like walking, running, cycling and swimming, benefit cardiovascular health, positively impacting brain functions. According to the Nature Aging journal, participating in moderate aerobic exercise for 150 minutes per week lowers the risk of cognitive decline.
Strength Training
Lifting weights or doing resistance training at least twice a week can improve cognitive function and memory and promote neuroplasticity.
Exercises for Balance and Flexibility
Exercises focused on balance, such as yoga and tai chi can help increase coordination and reduce the risk of falls, leading to brain injuries and cognitive decline in older people.
Mental Stimulation = Keeping the Brain Active
Like physical activity builds muscles, mental stimulation builds neural connections. Here are some mentally stimulating activities to ensure a healthy brain for the long term:
Lifelong Learning
Reading, taking courses, and learning new languages or skills, such as playing musical instruments, help keep the brain engaged and support neuroplasticity.
Puzzles and Brain Games
You should play sudoku, crosswords, chess and memory games to strengthen problem-solving skills and cognitive flexibility.
Social Engagement
Strong social connections are associated with better brain health. Regular contact with family, friends and community groups decreases stress, improves mood and enhances cognitive resilience.
Additional Lifestyle Factors for Brain Protection
Beyond diet, exercise, and mental stimulation, other lifestyle habits contribute to long-term cognitive health:
Quality Sleep
Sleep plays a crucial role in memory consolidation and brain detoxification. Aim for 7-9 hours of restful sleep per night to allow the brain to clear toxins and process information effectively.
Stress Management
Chronic stress increases cortisol levels, which can contribute to cognitive impairment. Hence, engaging in practices, such as meditation, deep breathing exercises, and mindfulness can help reduce stress and promote brain health.
Avoiding Toxins
Limiting alcohol consumption, avoiding smoking, and reducing exposure to environmental toxins (heavy metals and air pollution) can lower the risk of neurodegenerative diseases.
Bottomline
Dr Kulkarni concluded, “While ageing is inevitable, neurodegeneration is not. Hence, by prioritising a brain-healthy diet, engaging in regular physical activity, and staying mentally active, individuals can significantly reduce their risk of cognitive decline. Incorporating these strategies into daily life can promote brain longevity and enhance overall well-being, ensuring a sharper and healthier mind well into old age.”
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]
