How to boost your brain health

Can simple diet and lifestyle changes keep your brain healthy? Do you have the power to prevent Alzheimer’s disease and dementia or lower your MS risks?

Some things that increase your brain health risks—age and family history—are beyond your control. But researchers at Rush and around the world have found that certain lifestyle choices can protect your brain against the effects of degenerative brain conditions.

“There are modifiable risks, and it’s important to mitigate them,” says Augusto Miravalle, MD, a neurologist at Rush who specializes in multiple sclerosis. “And now we have data supporting nutritional strategies and diet, exercise, mindfulness, sleep, stress mitigation and management—all of these play critical roles in brain health.”

While diet and lifestyle may not cure conditions like Alzheimer’s or MS, they can prevent onset, slow disease progression and prevent brain damage and atrophy. And they should be combined with other therapies and medical supervision for the best results.

Making the following changes in your life could help your brain reap the benefits.

Move your body

David Bennett, MD, director of the Rush Alzheimer’s Disease Center, runs or bikes daily. Why? “It keeps my body and brain in shape,” he says.

Research shows that long-term physical activity may offer one of the best protective effects against dementia.

Exercise, even at a young age, has also been linked to a reduced risk of developing MS later in life. Obesity in adolescence or childhood and smoking at any time in life, on the other hand, increase MS risk.

“So if you have family members who are young and are asking what they can do to decrease their risk of MS—exercise, exercise and exercise,” Miravalle says. “The more people exercise, the less their risk of multiple sclerosis.”

Patients who already have MS also benefit from exercise in a variety of ways. It can reduce symptoms of fatigue and improve mental health conditions, like depression and anxiety, that are linked to MS.

And moderate exercise can reduce the risk of other diseases, such as cardiovascular disease, obesity and type 2 diabetes, that have been associated with the development or progression of brain health conditions, including dementia and MS.

“I am glad science is moving away from exercise as just a way to be healthier to, now, exercise as an intervention that has the potential to change the course of disease,” Miravalle says.

Here are some exercise tips to help boost your brain power:

• Maintain a regular exercise regimen. Perform moderate physical activity 30 minutes a day, at least five times a week.
• Incorporate aerobic exercises into your routine, like jogging, swimming or riding a bike.
• Lift weights or do some other form of strength training.
• Find activities that you enjoy—maybe ones that you don’t think of as “exercise” but still get you moving. Explore new activities that you haven’t tried before. A variety can keep things fun and help you stay motivated.
• Find a workout partner or team who can help you stay on track.

Eat right

A healthy, well-balanced diet is important for your brain health as well as your overall health.

Obesity and diabetes are not only risks for heart disease and stroke; they’re also risk factors for brain conditions. Diet plays a big role in managing these risks.

“Also, studies primarily done in Alzheimer’s looked at nutrients that have a high content of polyphenols—certain leafy greens and certain berries—and omega-3 fatty acids,” Miravalle says. “Those have been shown to slow down the process of atrophy.”

The MIND diet, researched and developed at Rush, is high in these nutrients that are anti-inflammatory and may lower the risk of developing Alzheimer’s and dementia, prevent damage to brain tissue in people with MS and improve cognition.

The diet has been proven to have positive effects on brain health and slow cognitive decline, even from normal aging. It’s a combination of the Mediterranean diet and the DASH diet, which helps manage high blood pressure. So it has the added benefit of improving heart and vascular health.

Guidelines from the MIND diet include the following:

• Extra virgin olive oil or avocado oil; 2 tablespoons per day
• Nuts and seeds; five servings of a quarter cup per week
• Fish and seafood; one serving of about 3 to 5 ounces per week
• White meat poultry; two servings of about 3 to 5 ounces per week
• Whole grains; three servings about the size of your fist per day
• Beans and legumes; three servings about the size of your fist per week
• A mix of leafy green vegetables and other colorful vegetables; at least one serving about the size of two of your fists per day
• Berries; at least five servings of half a cup per week

Some foods to limit or avoid include the following:

• Fried foods; no more than one serving per week
• Red or processed meats; no more than three servings per week
• Butter; no more than one serving per day
• Full fat cheese; no more than two servings per week
• Sweets and sweet drinks; no more than four servings per week
• Salt; avoid adding salt whenever possible

To help you stick to your diet, you can also mix things up with different flavors. “Get creative with spices and herbs, even pepper,” Miravalle says. “Just try to eliminate the need to add salt.”

Flex and train your brain

Research from Rush suggests that keeping your brain fit in old age can reduce your risk of Alzheimer’s disease and other memory disorders. Flexing your brain may improve your mind’s ability to resist damage, possibly by strengthening connections between brain cells.

Robert Wilson, Ph.D., a neuropsychologist and researcher at the Rush Alzheimer’s Disease Center, recommends the following:

• Engage in activities that are mentally challenging, such as doing crossword puzzles, playing chess or reading historical books.
• Develop a hobby that mixes mental and social activity, such as participating in a book club or joining a local theater troupe.

It’s also important to pay attention to your mental health because it can have a big effect on your quality of life. Diet and exercise can improve mental health, as well as good sleep and stress management.

“Mental health affects most patients with multiple sclerosis, whether it’s anxiety, depression or bipolar disorder,” Miravalle says. “And this is not just a response to the diagnosis, but it’s part of the disease itself.”

Some ways to handle stress involve reframing the way you think. Tips include the following:

• Adopt an attitude of gratitude by expressing thanks for good things in your life.
• Nurture a positive view of yourself through affirmation, setting achievable goals and celebrating yourself when you reach those goals.
• Use stress management techniques like breathing exercises and mindful meditation.

Have purpose

A study from Rush found that people who have a sense of purpose in life are less likely to develop Alzheimer’s disease or even mild cognitive impairment.

Some people find purpose in having a job or career, and that can be helpful for patients.

“I always encourage patients to remain in the workforce for many reasons,” Miravalle says. “I think the cognitive stimulation and social connections that are built within a work environment are beneficial for patients with multiple sclerosis.”

While jobs and family can certainly provide a sense of purpose, so can other activities.

Patricia Boyle, Ph.D., a neuropsychologist and researcher at the Rush Alzheimer’s Disease Center, offers these suggestions:

• Set goals and follow through
• Learn a new language
• Volunteer

By including all or just some of these changes in your life, you can help your brain and improve your overall health, especially when you combine them with other therapies.

“Even though it might feel intimidating at first to have a diagnosis of a chronic illness—one that we don’t have a cure for—there are so many things we can do to help our patients,” Miravalle says. “And it is reasonable to expect a normal quality of life.”