What’s the latest brain health breakthrough?

The overriding message from the Australian Dementia Research Forum (ADRF) is that more than half of all cases of dementia (especially Alzheimer’s) could be prevented — IF ONLY people knew what to do. And for those who already have a diagnosis, they can radically slow — if not stop— progression of the disease, and improve their brain function and quality of life. 

But this message is not reaching the general public or even many doctors and healthcare providers. There are still too many patients who are told, ‘Get your affairs in order because this disease will only get progressively worse.’ This is blatantly outdated and incorrect. Yes, we should all have an Advanced Care Directive, Power of Attorney and will in place — regardless of age or health status. Accidents and unexpected illness can happen to anyone at any time. But to say there is nothing you can do to change the course of a disease is undeniably wrong. 

However, even for people who know that lifestyle factors impact brain health, they are not aware of how BIG a difference our daily choices can make. Our healthcare system has trained us to believe that the only way to cure a disease is through drugs, radiation or surgery. This is simply not the case. Doctors and patients alike are not convinced that going for a walk, spending time in nature, lifting weights, playing music, singing and dancing, giving someone a hug, and experiencing joy, are more powerful than any pills, powders, potions or lotions. 

Drugs and surgery are an adjunct, not the mainstay, of good health, especially when it comes to our brain.

So where do we start? 

Start with knowing that how you choose to live your life really matters. And it matters more than you think it does.

Do you regularly get a good night’s sleep? I’ve written about sleep on numerous occasions (Just 24 hours without sleep plays havoc with our immune system) and it continues to be a major player in brain health. People who sleep six hours or less per night in their 50s and 60s are 30% more likely to develop dementia in their 70s compared with people who sleep seven or more hours a night. While we sleep, the brain switches on its waste removal apparatus called the glymphatic system. The process is ingenious. During sleep, neurons shrink to open up spaces between them. Cerebrospinal fluid (CSF) is then pumped along these spaces to collect waste that has built up between our brain cells during the day. The waste products are, in turn, delivered to the bloodstream via glial cells and promptly flushed out. If we don’t get 7-9 hours of sleep, our brain doesn’t complete its detoxification, and brain function is progressively compromised. So if you aren’t getting enough shut-eye, or feel that the quality of your sleep is inadequate, read chapters 17, 18 and 19 in my book Can Adventure Prevent Dementia? Improving sleep has been shown to improve thinking skills, even in people aged 70 years and older — but please don’t wait until then!

Do you engage in physical exercise for at least 22 minutes every day? Movement is not a nice-to-have but a must-have if we want to keep our brain firing on all cylinders. Movement is truly medicine when we examine the biochemical changes that occur in our brain and body whenever we work our muscles. Find enjoyable ways of getting breathless and look forward to moving every day. If you think you don’t have time to exercise, you’ll find that exercise SAVES time in the long run because you’ll be more efficient in everything else you do. Our concentration, memory, creativity and problem-solving abilities get an immediate boost every time we exercise.  

Do you have a laugh a day? Positive emotions are another subject I frequently write about because our feelings leave an imprint on our brain. Joy, gratitude, curiosity and love boost our brain and immune system more than anything produced by a pharmaceutical or supplement company. Feelings are our body’s pharmacy, so actively seek out people and experiences that bring more joy and laughter to your life. 

This is just a snapshot of a few things that boost our brain. Stay tuned for more in the weeks to come. And if you want the definitive guide to building a better brain, read my latest book, Can Adventure Prevent Dementia? (Spoiler alert, it can.)

Please forward this Health-e-Byte to anyone who is keen to improve their brain health.

Photo credit: I took this photo in Buckland, Atlanta Georgia, where I gave a series of brain-boosting talks in May this year. The relevance of the photo is that the path to better brain health is an ongoing, life-affirming journey that includes walks in nature.