Cognitive decline is one of the biggest worries on people’s minds these days. Five Simple Rules from the Experts Leading neurologists give their advice for life-long brain wellness. For Dr. Richard Restak, the 83-year-old author and neurologist, the key is daily cognitive workouts. He’s calling on all of us to activate our brains every day for the best possible health. From learning a word of the day, Sudoku, or other mental exercises, he encourages daily brain workouts.
Dr. Restak is hardly the only one to think this way. In the report, Dr. Suzanne O’Sullivan, Dr. Tom Solomon, Dr. Faye Begeti, and Dr. Richard Davenport explain how physical activity protects the brain. Most importantly, they stress that obtaining adequate sleep and a nutritious diet are foundational in promoting cognitive health over the lifespan. As you’ll hear from all of their insights combined, aging doesn’t have to mean cognitive decline.
The neurologists gathered recently to discuss these strategies, revealing that proactive measures can significantly mitigate the risks of degenerative brain diseases.
Daily Brain Exercises
“You need to exercise the brain every day, particularly with memory,” he states, emphasizing that cognitive challenges help keep the mind sharp.
He builds word challenges into his schedule, always setting himself the goal of learning one new word a day. Each day I’m learning at least one new word,” he adds with a touch of pride. Besides helping expand his vocabulary, this practice warms up his growing brain and kicks those critical thinking skills into high gear. It illustrates how even the most basic, everyday activities can powerfully impact cognitive sharpness.
Even playing word games or doing crossword puzzles has great benefits. As neurologist Dr. Restak puts it, “Knowing something is useful only when it’s within the relevant context.” While he loves playing crossword puzzles and Scrabble, he realizes that these games only reflect one part of the picture when it comes to cognitive engagement.
The Role of Physical Activity and Sleep
We know physical activity is one of the big things to keeping our brains healthy. For best results, Dr. Restak suggests getting 20-30 minutes of moderate exercise two or three days per week. He’s convinced that even a modest amount of exercise can improve general health and brain health.
Dr. O’Sullivan echoes this sentiment, stating, “I work with a lot of people with degenerative brain diseases, and they are not caused by lifestyle. Everything is made better by having a moderate degree of exercise, eating healthily and sleeping well.” As you’ll see, this comprehensive approach emphasizes the many ways physical and cognitive health are interrelated.
Sleep quality gets a similar focus from the experts. Dr. Davenport emphasizes that sleep allows the brain to “tidy up and remove dodgy proteins that may contribute to degenerative disease.” Learn more about healthy sleep, not only at night, but during the day. Dr. Begeti emphasizes that sleep begins in the daytime with healthy routines. Her wellness recommendation for people is to keep regular sleep hours to best set the tone for successful mornings.
Nutrition and Hydration for Optimal Brain Function
As Dr. Solomon told us, what’s good for your blood vessels is good for your brain health. He cautions against fad diets and instead stresses the importance of a balanced, nutrient-rich diet to help defend against cognitive decline with aging. Adopting a Mediterranean diet is one way to reduce the risk of cognitive decline, according to Dr. Begeti.
Hydration is the key factor in the prevention of cognitive impairment. Dr. Begeti stresses the importance of hydration, recommending a minimum of two liters of water per day to keep your brain operating at maximum capacity. Little is the power of this simple but effective strategy to boost mental clarity and alertness.
Additionally, Dr. Solomon cautions against drinking too much alcohol, saying “A lot of alcohol is bad for you.” He acknowledges that while moderate drinking may have some cardiovascular benefits for the elderly, overall evidence indicates that alcohol is harmful to the brain.