Creating a Healthier Mind in the New Year

As we have thankfully turned the page to a new year, many people are now turning their thoughts to how they can better themselves, especially with resolutions on improving their health. You may not think you can improve your brain’s health like building your muscles with weightlifting or improving your heart with diet, but it’s true. More and more research shows there are many things we can do to improve our brain’s functioning, such as memory, thinking, processing, and planning abilities. 

Research over the past decade indicates approximately 35%-40% of dementia cases worldwide can be attributable to nine modifiable risk factors: low educational attainment in early life, midlife hypertension and obesity, diabetes, smoking, physical inactivity, depression, social isolation/loneliness, and adult hearing loss. New research has also included high alcohol intake, stress, sleep disturbances, and poor oral health as additional risk factors for dementia. This clearly shows there is much we can do to prevent dementia and maintain a healthy brain across the lifespan.

It has been said many times what is good for the heart is good for the brain. Protective factors for cognitive impairment, dementia, and Alzheimer’s disease (AD) include regular physical activity, higher formal education, intellectually demanding and stimulating work, and engaging in cognitively and mentally stimulating leisure activities. Being socially active with family, friends, and community has also been associated with a reduced risk of dementia and AD.

One of the most significant protective factors for healthy brain functioning is a nutritious diet, and it is never too early or late to help your brain.  No conclusive evidence has shown any positive effects from dietary supplements to date. However, significant research has shown that regular intake of fish, fruits, vegetables, whole grains, nuts, and other unsaturated fats has been linked with a reduced risk of cognitive impairment and dementia. The Mediterranean Diet, the DASH (Dietary Approaches to Stop Hypertension) diet, the hybrid MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, and the healthy Nordic diet exemplify these dietary patterns. As opposed to single nutrients, the role of a healthy and balanced dietary pattern as a whole is thought to be more beneficial because nutrients in these foods have combined effects.

Where is the research heading for brain health? Because dementia has lifelong causes, a tailored, lifelong approach targeting multiple risk factors is how researchers are studying and recommending effective prevention of cognitive impairment and dementia. To find out how you can improve your brain health, Penn State Extension has partnered with the Alzheimer’s Association, offering webinars and face-to-face programs. We have also developed many programs, fact sheets, articles on the Mediterranean diet, MIND diet, and many on improving physical activity, reducing stress, and more. Check the list below for more information on starting 2022 with a healthier brain and body.

• Nutrition Diet and Health Resources
• Mediterranean Cuisine Comes to you online course
• Alzheimer's Workshops
• The Interaction between Depression and Exercise
• Mediterranean Eating on a Budget
• Journey to a Healthier Heart link
• Lets Cook at Home

Reference

Rosenberg, A., Mangialasche, F., Ngandu, T. et al. (2020). Multidomain Interventions to Prevent Cognitive Impairment, Alzheimer's Disease, and Dementia: From FINGER to World-Wide FINGERS. J Prev Alzheimers Dis 7, 29–36.