Vim & Vigor - Spring 2020 - UVA - 33

33

Brain Savers
7 SMART WAYS TO PROTECT
YOUR COGNITIVE HEALTH
BY ALLISON THOMAS
Eat right. Exercise. Get enough sleep. You know what
it takes to keep your body healthy. But what about
your brain?
Physician, nutritionist and author Steven Masley, MD, has
studied arterial plaque-the fatty deposits in your blood that
can clog your arteries and lead to heart disease, heart attack or
stroke-and its connection to lifestyle factors that accelerate
memory loss. In his book The Better Brain Solution, he shows
how it's possible to safeguard your cognitive and physical health
by taking the same healthy actions.
Here are seven things you can start doing today to help you
stay sharp as you age.

PHOTO BY GETTY IMAGES

1

Tame
your stress.

Stress can increase your
risk for heart disease and
harm your brain in much
the same way: through
the damaging effects of
the stress hormone cortisol. Besides increasing
blood pressure, cholesterol and triglycerides,
"high cortisol levels will
literally shrink your brain,
so keeping your stress in
check is critical, but it's
not always easy to do,"
Masley says. Find healthy
de-stressors that work
best for you, whether
it's meditation, exercise,
massage, reading or
working on a puzzle.

2

Monitor your
blood sugar.

Arterial plaque growth and cognitive decline are closely linked
to poor blood sugar control. "The
same unhealthy diet and lifestyle
choices that keep insulin from regulating blood sugar [i.e., risk factors
for diabetes] also hurt our cognitive
function," Masley says. "It actually
starves our brains' nerve cells,
which can lead to memory loss and
dementia." Have your care provider
test your blood sugar regularly.

3

Don't smoke.

Everyone knows smoking
causes lung cancer and heart
disease, but it's also bad for brain
health. Even if a cigarette seems
to make the smoker feel more
alert in the moment, that temporary attention boost is negated
by a decline in problem-solving
and cognitive function caused by
tobacco over time. 

4
TAKE A
MULTIVITAMIN.

Masley
recommends
choosing
a quality
multivitamin
that includes
nutrients
essential for
optimal cognitive
function:
magnesium,
chromium, and
vitamins D, B9
and B12.

6

Eat a Mediterraneanstyle diet.

Research shows it can help reduce
the risk of cardiovascular disease
and stroke while improving your
HDL ("good") cholesterol. Focus on
leafy greens and other nonstarchy
vegetables, as well as nuts, beans,
berries and omega-3-rich seafood,
like salmon. And get your fat from
monounsaturated sources, like
olive or avocado oil. A glass of red
wine and a square of dark chocolate per day are not only permitted
but also thought to offer protective
health benefits.

5
STAY ON
THE MOVE.

The idea that
greater aerobic
fitness and
strength lead
to better brain
performance is
more than just a
hunch. Masley's
research in
the Journal of
the American
College of
Nutrition found
that fitness was
the strongest
predictor of
overall cognitive
function and
decisionmaking. Aim
for moderate
aerobic activity
two or three
days per week
and a day or
two of strength
training. He also
recommends
core strength
and balance
activities, such
as Pilates,
yoga or tai chi,
once or twice
per week.

7

Get your zzz's.

If you're not getting seven to
eight hours of sleep per night, take
action to safeguard your slumber.
Set a consistent bedtime, avoid
screens (TV, tablet, etc.) for at least
an hour before bed, and make your
room as dark as possible or wear
a sleep mask. Limiting caffeine to
your morning routine and being
moderate with alcohol (no more
than two daily drinks for men and
one for women) can also help. 

*

VIM & VIGOR SPRING 2020
Vim & Vigor - Spring 2020 - UVA

Table of Contents for the Digital Edition of Vim & Vigor - Spring 2020 - UVA
