Today, I want to focus on an important topic: brain health!
The great news is that many of the habits we're already practicing are helping us stay sharp as we age. But let’s take a closer look at why this is the case and explore some actionable steps we can take to further support our cognitive function.
We’ll dive into how exercise, nutrition, and blood sugar management play a crucial role in maintaining brain health and cognitive function as we get older.
Let’s also talk about small changes you can make today to ensure your brain stays sharp, vibrant, and healthy for years to come.
1. Exercise: The Ultimate Brain Booster
Regular physical exercise is one of the best ways to support brain health. Exercise promotes the production of brain-derived neurotrophic factor (BDNF), a protein that helps stimulate the growth of new brain cells and supports memory. The more active you are, the better your brain can perform. Exercise also helps with neuroplasticity, which is your brain’s ability to adapt and form new connections. This is especially important as we get older and want to maintain cognitive abilities.
Aim for 150-300 minutes of moderate-intensity exercise each week, or 75 minutes of vigorous exercise. You don’t need to start with a full commitment if you’re just starting off—just get moving regularly, and you’ll start seeing the benefits for both your body and brain and can build from there.
2. Protein: Supporting Cognitive Function and Muscle Health
Did you know that maintaining muscle mass is key for both your body and your brain? As we age, our ability to preserve muscle declines, and so does our cognitive function. Protein intake is crucial for keeping muscles—and your brain—healthy. Your brain requires nutrients, including protein, to function properly, and muscle mass supports metabolic health, which directly impacts brain health.
As discussed in previous posts aim for at least 1.2 to 1.6 grams of protein per kilogram of body weight each day. This will not only help you maintain muscle mass but also keep your brain functioning at its best. Focus on lean meats, fish, eggs, and consider protein shakes if needed.
3. Managing Blood Sugar: Protecting Your Brain
One of the most important things you can do for your brain health as you age is manage your blood sugar levels. High blood sugar, especially in people with type 2 diabetes, can increase the risk of neurodegenerative diseases like Alzheimer’s. The good news is that by stabilizing your blood sugar through diet and regular exercise, you can lower your risk and protect your brain.
Eating Late at Night and Brain Health
Eating late at night can impact your brain health more than you might think. When you eat late, your body is preparing to sleep and starts producing melatonin, a hormone that helps regulate your sleep cycle. However, eating during this time can disrupt melatonin production and, more importantly, interfere with how your body handles insulin.
Insulin is essential for regulating blood sugar, and when your body doesn’t release it effectively (as it does when you eat late), your blood sugar levels can spike. Higher blood sugar levels can increase inflammation and stress on the brain, which is something we want to avoid as we age. To support cognitive function, it’s best to have your last meal a few hours before bed, so your body has time to regulate insulin properly and maintain balanced blood sugar levels.
4. Strength Training: Supporting Your Brain’s Vital Connections
Strength training isn’t just for keeping your muscles strong—it’s crucial for your brain, too. Building and maintaining muscle mass helps promote the release of growth factors that support both brain health and physical health. In fact, stronger muscles can actually improve cognitive function, protect against brain degeneration, and help you maintain independence.
Incorporate resistance training 2-3 times per week to keep your muscles and your brain strong. This type of exercise helps with everything from mobility to memory.
Practical Steps to Protect Your Brain Health:
Exercise Regularly: Aim for at least 150 minutes of moderate-intensity exercise each week. The more consistent you are, the better for both your body and brain. Remember, it doesn’t have to be all at once—just keep moving!
Increase Protein Intake: Focus on 1.2 to 1.6 grams of protein per kilogram of body weight each day. Include protein-rich foods like lean meats, fish, eggs, and consider protein shakes to meet your goals.
Strength Training: Aim for resistance training 2-3 times per week to maintain muscle mass and promote brain health.
Manage Blood Sugar: Pay attention to what you’re eating and when. Try to avoid late-night meals to help your body regulate insulin and blood sugar more effectively. This is crucial for maintaining cognitive function.
By following these steps, you’re taking charge of your brain health and ensuring you can maintain sharp cognitive function as you age. It’s all about making small, consistent changes now that will pay off big in the future.
It’s not just about adding years to your life—it’s about ensuring that you’re living those years with a clear mind, strong body, and the ability to do the things you love.
If you have any questions or want help creating a plan to improve your lifestyle and to start building on these principles’s, reach out!
We’re here to support you every step of the way.
Thanks for reading!