Ways to keep your brain sharp

FORT LAUDERDALE, Fla. — Will playing Wordle regularly fend off Alzheimer’s? Will the fish oil you take daily keep your memory sharp?

Many people think it’s worth trying anything to help with brain health. After all, the forecast is worrisome: The number of people living with dementia, including Alzheimer’s, is expected almost to double every 20 years.

In South Florida, researchers are studying ways to stop cognitive decline, which is known as memory slide. They are looking at what people eat, how they live, and who they spend their time with to learn what can affect brain health.

“There are so many strategies that have been of interest in the last five to 10 years,” said Dr. Daniel Vela, neuro-interventional surgeon for St. Mary’s Hospital with Palm Beach Health Network.

Not all the strategies pan out. Some, though, do seem to be of value

Sleep makes a difference

Researchers agree that sleep allows the brain to rest, repair itself, and remove all the toxins that can accumulate during the day.

Vela recommends keeping a regular sleep schedule as much as possible by going to bed and waking up the same time each day. To help with better sleep quality, he advises getting morning sunlight.

“This exposure in the early mornings to sunlight is a regulator of your sleep cycle,” he said. Aim to get at least 15-30 minutes of natural light exposure as soon as possible after waking up.

Dr. Nicole L. Baganz, assistant director of FAU Stiles-Nicholson Brain Institute, said while guidelines say you should aim for eight hours of sleep a night, for some people six hours is good enough. “It’s individualized how much sleep is necessary, but lots of studies confirm the powerful effects of sleep on brain health.”

How diet affects brain health

Everything you put in your mouth affects your brain health, particularly if your diet triggers high cholesterol or diabetes.

“Diet management is important,” Vela said. “You need to keep your arteries clean, especially the arteries of the brain, which is what we end operating on in certain people who have experienced repetitive brain bleeds or brain attacks like stroke.” Vela said that as people age, they accumulate cholesterol in their arteries, affecting blood flow to the brain. He advises a low-cholesterol diet to ward off this accumulation.

Vela says reducing your sugar intake also can help keep your brain sharp. Research has uncovered a potential link between consuming excessive sugar and an increased risk of dementia. “Part of our diet is not only to consume antioxidants, nutrients, magnesium, and healthy fats, but the most important strategy to maintain cognition and brain health is to stay away from added sugar.”

Dr. Andrew Newberg, a neuroscientist and MRI director at Florida Atlantic University’s Stiles-Nicholson Brain Institute, has studied nutrition and brain health and recommends eating more plant-based foods. “Make sure you get your vegetables, fruits, and nuts with good oils, and try to avoid processed foods,” he says. That type of diet, he says, reduces inflammation that could negatively impact brain health.

Get your vitamins and minerals

Certain vitamins and minerals are commonly touted as prevention for memory decline. Magnesium, for example, protects brain cells from damage caused by oxidative stress, inflammation, and neurotoxins. A study published in the European Journal of Nutrition in March 2023 found eating more magnesium-rich foods lowers the risk of dementia — especially in women.

Omega-3 fatty acids may also be beneficial. A study by the University of Texas Health Science Center found that eating cold-water fish and other sources of omega-3 fatty acids may enhance cognition in middle age. The researchers found consuming more omega-3s was associated with better abstract reasoning, or the ability to understand complex concepts using logical thinking.

Baganz said getting nutrients from a balanced diet is more effective than supplements.

Games, puzzles can help

Doing Worldle, a daily crossword puzzle, or any game that requires problem-solving, strategic thinking, and quick decision-making can stimulate and challenge key brain regions. However, why they may slow decline, scientific evidence that games improve brain health is limited.

Experts say games serve a purpose but advise mixing up the brain-stimulating activities.

“Reading, learning new things, talking to people, just engaging the brain in many different ways is good for your brain,” Newberg said. “The more you do different things, the better off you’ll be in terms of your cognitive reserve and putting off the effects of aging.”

Social activity is crucial

“Loneliness is one of worst things that can happen to the brain,” said Baganz at FAU. “Social connection is important for mental health and reduces cognitive decline. Positive emotion such as compassion and appreciation is strongly linked to brain health and mental health.”

Baganz recommended volunteering in the community and reengaging in activities you once found challenging, or even learning a new language — anything that engages the brain and exposes you to social interaction.

Exercise may have the biggest effect

Research shows the parts of the brain that control thinking and memory are larger in volume in people who exercise than in people who don’t.

Baganz said any type of exercise, including walking, chair yoga, or strength training, will help. “Exercising produces chemicals that can promote brain health,” she said. “Try to get some sort of aerobic exercise regularly, even just a brisk walk.”

Be patient, though. Several studies have shown that it takes about six months to start reaping the cognitive benefits of exercise.

Mental well-being

Newberg at FAU has studied spirituality and its link to brain health. He found meditation and prayer help stave off memory decline. “These practices alter the way the brain works,” he explained. “They help the brain regulate itself and help with cognition as well as lowering stress, anxiety and depression.”

Some of the myths about brain health make researchers like Newberg eager to set people straight.

Genetics and future

Brain health as you age is a complex interplay between genetic predisposition, and environmental and lifestyle factors. Experts have determined that about 40 percent of dementia cases could be delayed by treatable mid-life factors.

Treating hearing loss, hypertension, diabetes and obesity can lower your risk.

Alcohol

Moderate alcohol use doesn’t kill brain cells. Alcohol can affect brain structure, function, and overall health, but it doesn’t directly cause the death of brain cells.

Video games

Video games’ effect on children remain unclear, but for adults, the benefit to brain health varies depending on the type of game. Experts say games that connect people around the world and those that require you to switch between tasks have the most benefit.