As we grow older, healthy brains shrink and lighten by about 10% between the ages 50-80. During that period, we see a decline in all areas of cognition with the exception of vocabulary. Generally, we will begin to notice a decline of cognitive functioning in our 50s, starting with slower processing speed and difficulties with word or name recall.
There is no known cure for dementia. Researchers have discovered many factors associated with improving brain function. They have also uncovered several factors that can have a negative impact on brain health. Today we will look at five ways you may be harming your brain.
Five things to avoid for improved brain health.
Poor Blood Pressure Management- Scientists have found that high blood pressure in middle age, and low blood pressure after age 75 both increase the risk of Alzheimer’s.
Eating Refined Sugar- Sugar promotes inflammation throughout the body. This leads to brain atrophy.
Too Much Stress- How stress impacts brain health is not known. Imaging of brains under chronic stress have shown less grey matter in the prefrontal cortex. Veterans who suffer from post traumatic stress disorder are almost twice as likely to develop dementia. In addition, Alzheimer’s patients with higher stress levels deteriorate faster.
Obesity– There is an association between neurodegeneration and obesity. Elevated body fat promotes brain atrophy by increasing cellular oxidative stress and inflammation in the body. Studies have shown that obese people (those with a body mass index of >30) have 10% less white matter in their brains compared with lean peers. Overall, obese individuals’ brains appeared 10 years older.
Medications: Certain classes of medications should be used very thoughtfully as we age. These include benzodiazepines (i.e. Xanax, valium) that can be sedating and slow processing speed, and anticholinergic drugs (i.e. diphenhydramine, loperamide, ranitidine) that have been shown to affect short term memory, executive functioning-planning, problem solving, and verbal reasoning. Please speak directly with your physician if you have concerns about any medications and their impact on cognitive function.
Now that you know what NOT to do, explore the things you CAN do to improve your brain health by reading the “Top 10 Things You Can Do To Improve Your Brain Health“.
In the Spring of 2018, I presented a Lunch&Learn talk at Pacific Seafood on the subject of Brain Health. The Lunch&Learn was free and available to all team members at the company, and came with a free Mediterranean-inspired lunch. You can view the full presentation below: